Welcome.
My name is Leah and this is a yoga nidra practice to help you journey into quiet presence.
To quiet and calm your nervous system if your world feels like it's been moving a bit too fast and cozying into the practice of yogic sleep which brings healing and rejuvenation as we venture into deeper brainwave states.
Find your most comfortable position lying down,
Supported and warm.
Let the body rest into the earth beneath you.
Before you close your eyes you may consider an eye covering to block out any light.
Arms rest beside you,
Palms facing upward in a gesture of receptivity if that feels comfortable to you.
Feel the sense of safety and calm.
Take a moment to notice your natural breath moving in and out.
With each inhale receive a sense of ease.
With each exhale release any tension that you've been holding.
Let your outer world fade as you enter the quiet stillness of your inner landscape.
Allow the whole body to settle deeply.
Feel the weight of the body against your props,
Your bed or your yoga mat.
Soften the forehead and the eyes,
Relax the mouth and the hinges of the jaw.
Let your shoulders drop,
Soften the chest,
Release the belly.
Let the arms and legs rest heavy,
The entire body becoming still,
Quiet,
Cozy,
Completely supported.
Allow your breath to be slow and gentle.
Allow your awareness to expand inward.
Now bring awareness to the heart space.
Here lies your inner refuge,
Peaceful,
Steady,
Always available.
Let a sankalpa,
An intention,
Arise naturally,
Planting it like a sparkle of light in the heart.
It might be something you're already working with,
Or you may choose,
I am allowing stillness to be present in this moment.
I am allowing stillness to be present in this moment.
Repeat it softly three times now.
We begin the rotation of awareness at the tip of the tongue.
Tip of the tongue,
The upper lip,
The lower lip,
Inside of the mouth,
Gums,
Teeth,
The roof of the mouth,
The throat.
The right ear,
The left ear,
The back of the head,
The crown,
The forehead,
The eyebrows,
The space between the eyebrows,
The eyes,
Nose,
Nostrils,
Cheeks,
Chin.
Move down to the neck,
Right shoulder,
Upper arm,
Elbow.
Forearm,
Wrist,
Hand,
Thumb,
First finger,
Second,
Third,
Little finger.
Wrist,
Forearm,
Elbow,
Upper arm,
Right collarbone,
Centre of the chest.
Left shoulder,
Upper arm,
Elbow,
Wrist,
Hand,
Thumb,
First finger,
Second,
Third,
Little finger,
Wrist,
Forearm,
Elbow,
Upper arm,
Collarbone,
Centre of the chest.
Awareness to the heart centre,
Ribs,
Belly,
Navel,
Back of the body,
Spine,
Upper back,
Middle back,
Lower back,
Sacrum,
Sole of the foot,
Big toe,
Second toe,
Third,
Fourth,
Baby toe.
Top of the foot,
Ankle,
Calf,
Knee,
Centre of the pelvis,
Left hip,
Thigh,
Ankle,
Sole of the foot,
Big toe,
Second toe,
Third,
Fourth,
Baby toe.
Top of the foot,
Ankle,
Calf,
Thigh,
Centre of the pelvis,
Heart centre,
Centre of the throat,
Tip of the tongue,
Nestled behind the front teeth.
And now feel the entire body,
One field of quiet awareness,
Resting in stillness.
Now,
Bring gentle attention to the breath,
We'll begin with an even rhythm,
Inhale,
One,
Two,
Three,
Four,
Exhale,
Four,
Three,
Two,
One.
Continue like this for a few breaths,
Inhaling for four,
Exhaling for four.
Now lengthen the exhale slightly,
Inhaling for one,
Two,
Three,
Four,
Exhale for five,
Four,
Three,
Two,
One.
Continue for a few breaths,
Inhaling for four,
Exhaling for five.
Feel how the body softens more with each longer exhale.
And finally deepen the stillness,
Inhaling for one,
Two,
Three,
Four,
Exhaling for six,
Five,
Four,
Three,
Two,
One.
A few rounds like this,
Inhaling for four and exhaling for six.
Feel each breath like a slow wave washing through you.
The longer exhale draws you deeper,
Quieting down your whole nervous system.
Remain here for a few more moments,
Simply breathing in calm for four,
Breathing out,
Release for six,
And let the movement of the breath become your anchor into deep stillness.
Now bring your awareness to the subtle feelings and sensations within.
Perhaps there is warmth,
Or softness,
Or a quiet hum in the depths of your being.
Let emotions,
Thoughts,
And sensations drift by like clouds moving across a tranquil sky.
There is nothing to fix,
Nothing to chase,
Only quiet witnessing.
From this stillness,
Sense the presence of your inner refuge.
Imagine yourself in a cozy,
Quiet space of your imagining.
Perhaps by candlelight,
Or near a softly glowing hearth.
You may be inside,
Or outside,
Close to a body of water,
Or the mountains,
Or a wide open field.
Wherever you imagine yourself,
The air is calm,
Still,
And kind.
Here,
Everything is calm.
You feel safe,
Connected,
And completely at ease.
This is the sanctuary of the heart,
Your inner refuge.
Rest here in this space,
In deep stillness and peace.
Now allow yourself to merge into the essence of peace itself.
There is only quiet presence,
Effortless,
Eternal,
Like a warm blanket,
And you are cozied in.
You are the stillness.
You are the warmth.
You are the peace that remains.
Return to your sankalpa,
Your heartfelt intention.
Let it take root,
Glowing quietly in the heart.
Allow it to resonate through the quiet space within.
You may have chosen,
I am allowing stillness to be present in this moment.
Repeat it softly to yourself,
Three times now.
Now gently begin to return through the layers of being.
Awareness expands to the breath,
Causing it to flow through your body.
Allow yourself to become calm and steady.
Begin to sense the physical body again,
The contact with the earth beneath you.
Feel the warmth,
The comfort,
The peaceful weight of your body.
You are returning slowly,
Carrying this stillness with you.
Begin to deepen the breath.
Wiggle the fingers and toes,
Stretching softly.
Take your time.
And only if you are ready and willing,
Roll to one side,
Resting for a few breaths,
Spacious and serene.
Notice how you are feeling after your practice,
And give space during the span of one more breath,
To anything that wants to arise from within,
To be seen,
Witnessed,
Acknowledged.
Feel the quiet glow within you,
A state of calm that requires no effort.
And when you're ready,
Rise slowly to a seated position,
Palms together at the heart.
Thank you so much for sharing your Yoga Nidra practice with me today.
It is such an honour to help guide you through your inner landscape,
Connecting with your inner refuge.
And I look forward to practicing with you again.
May you carry this stillness with you,
Into your day or your evening.
Om Shanti Shanti Shanti May you have peace in your mind,
Peace in your heart,
And peace in your life.
And may this practice serve to bring peace to all beings,
And may we be free.
Namaste
