Welcome to this yoga nidra practice for rebirth.
When we practice yoga nidra,
We enter into a state of deep relaxation between waking and dreaming.
In this place,
Not only are we calming our nervous system,
But we are also clearing old connections of habit energy and rewiring our brains,
Setting the stage for rebirth and transformation.
So find a comfortable place to lie down,
Allow your hands to rest gently at your side,
Or you can place them over your heart and belly.
Let your legs naturally lie slightly apart.
Gently close your eyes.
Make sure you're warm and comfortable enough to lie unmoving for the next 20 to 30 minutes.
When you're ready,
Take a long,
Slow inhale through your nose,
And let it out your mouth with a sigh,
Releasing any tension from the day.
As you breathe,
Imagine yourself becoming more and more relaxed.
Release any tension in the small muscles around your eyes,
Around your mouth,
In your fingers,
In your chest.
With every breath,
We release,
We let go,
And we surrender.
In yoga nidra,
We set our intention,
Or sankopa,
From the.
.
.
It may be a simple word or phrase reflecting what you wish to invite into your life,
Or you can hold the image and the thought of who it is you are ready to become.
Take a few moments to let that resonate and hold it in your heart.
Now let's begin to relax the body even more.
Bring your awareness to the soles of your feet,
Allowing them to completely relax.
Move your awareness to your ankles,
Your calves,
Your thighs.
Let your abdomen soften,
And your lower back release any tension.
Feel your awareness moving up to your chest,
Your heart center.
Release any pain here.
Feel your chest rise and fall with each breath,
Relaxing your shoulders,
Relaxing your arms and your hands,
Letting everything feel heavy and sinking into the support beneath you.
Now move your awareness to your neck and throat.
Relax your jaw,
Your mouth,
Your tongue.
Soften your cheeks and your eyes.
Finally come to the crown of your head.
Your whole body now is in a state of deep relaxation and open to the journey of rebirth.
We will now begin to rotate your awareness throughout the body,
Following the same path we have followed many times before.
With each shift of awareness,
We bring ourselves deeper into the state of yoga nidra.
Visualize or sense each body part as I name it.
Start by bringing your attention to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right waist,
Thigh,
Knee,
Ankle,
Top of the foot,
All the toes,
On the right foot.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Elbow,
Shoulder,
Left waist,
Left hip,
Thigh,
Knee,
Ankle,
Thigh,
Knee,
Calf,
Ankle,
Top of the foot,
All of the toes on the left foot.
Now bring your awareness to the back of the body.
Feel the entire spine from the tailbone up to the base of the skull,
Shoulder blades,
Back of the neck,
Back of the head,
Crown of the head,
Front of the body,
Forehead,
Eyes,
Nose,
Mouth,
Throat,
Chest,
Abdomen,
Pelvis,
Front of the legs,
Top of your feet,
Whole body.
Bring your awareness to your whole body.
Now bring your attention to the dark space behind your eyelids.
Allow your mind to flow freely into spontaneous visualization.
Whatever arises,
Let it be,
Let it pass,
Let it come.
I will begin to name images.
Let them rise and fall.
Full moon,
Butterfly emerging,
Waking from sleep,
A seed sprouting,
Sun rising,
Flower opening,
Running as fast as you can,
Crackling fire,
Falling backwards,
Floating in the ocean,
A child being born,
Autumn leaves,
Red raspberry,
Music,
Purple stone,
Dandelion,
A summer storm,
A calm lake,
A quiet forest,
Rest here in the quiet forest.
Let the transformation begin.
Now bring to mind your intention or sankalpa.
Hold that image or that word here in your heart.
Feel that deep sense of connection with your inner power and your intention of rebirth.
Know that you are in the process of transformation.
Slowly bring your awareness back to your body.
Feeling the ground beneath you.
Notice the rise and fall of your breath.
Feel the body,
Both relaxed and revived.
Become aware of the room you're in and the work that you have done.
When you're ready,
You may open your eyes.
Transformation may happen little by little or all at once,
But know that it is happening.
Bring this with you into your day and return as often as you need.
The practice of yoga nidra is now complete.
Namaste.
