Welcome to your yoga nidra practice today.
This short practice is designed to rest your body and quieten your mind.
So let's begin by finding a comfortable position in your warm and cozy yoga nidra nest.
Placing any props that you might need to make sure you're really comfortable for the practice today.
You might need pillows behind your head and your knees,
A blanket for warmth,
A blanket for warmth,
A blanket for warmth,
A blanket for warmth,
A blanket for warmth.
As you settle in,
See if there are any small adjustments you could make to get even more comfortable for your practice today.
Take this time to wriggle your body and really nestle in.
We'll start by taking a deep breath in and let it out through the mouth,
Extending the exhalation.
One more deep breath in and as you exhale feel your body relax a bit further into the surface beneath you.
One more deep breath in and let it go.
So focus all of your attention on the breath.
Imagine this breath like waves on the shore,
Rolling in,
Rolling out.
Continuous rhythm of breath,
Rolling in,
Rolling out.
Imagine the ocean of air all around you,
Inhaling in,
Exhaling,
Rolling back out.
Welcome in an intention for this practice or your sankalpa.
If you're not working with a particular sankalpa,
Perhaps you can choose.
I am resting deeply to restore all layers of myself,
Mentally whispering your heart's vow to yourself three times.
Start by placing all of your attention at the mind's eye center,
The center of the forehead,
The right eyebrow,
Temple,
Cheekbone,
The right eye resting back.
The left eyebrow,
Temple,
Cheekbone,
The left eye resting back.
The tip of the nose,
The air moving in and out of the nostrils,
Upper lip,
Lower lip,
The tip of the tongue,
All the way down to the root of the tongue,
The right ear,
The left ear,
Both ears listening.
The back of the neck,
The right collarbone,
Right shoulder,
Elbow,
Wrist,
Palm of the hand,
Back of the hand,
Right thumb,
First finger,
Second,
Third,
Fourth,
Little finger,
The entire right hand and right arm,
The right side of the chest,
Front and back,
Right side of the belly,
Right hip,
Knee,
Ankle,
The sole and top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Little toe,
Attention throughout the right foot,
Right leg,
Up the right side of the torso,
Right shoulder and arm,
Throughout the right side of the body and the left hemisphere of the brain,
Right side of the body,
Left brain.
Return your attention to the heart center,
The heart center,
Left collarbone,
Shoulder,
Elbow,
Wrist,
The palm of the hand,
Back of the hand,
Left thumb,
First finger,
Second,
Third,
Little finger,
Attention throughout the left hand and left arm,
The left side of the chest,
Front and back,
Left side of the belly,
Hip,
Knee,
Ankle,
The sole and top of the foot,
A big toe,
Second,
Third,
Fourth,
Little toe,
Attention throughout the left foot,
Left leg,
Up the left side of the torso,
Arm,
Throughout the left side of the body and the right hemisphere of the brain,
Left side of the body,
Right brain.
Bring your attention throughout your whole body now,
Your whole body as a unified field of sensation,
Feeling the energy throughout your whole body now.
Return your attention to your breath,
The waves of respiration rolling in and rolling out.
The ocean of air around you drawing in and rolling back out.
No effort or intention,
Your body breathing in,
Breathing out like the waves on the shore.
Constant movement,
Rolling in,
Rolling out.
Start to feel your body heavy on the ground,
Weighted.
Feel the weight of gravity sinking deeper.
And now welcome lightness,
Feel lightness throughout your body as if floating,
Completely weightless.
And now feel both heavy and light at the same time,
Welcoming heaviness and lightness simultaneously.
Letting go of that,
Bring your attention to the space in front of your closed eyes and begin to welcome the image of gentle waves rolling onto the shore.
The soft lapping of ocean waves.
Imagine your feet sinking into the soft sand.
Welcome the breath as if it were a wave itself With each inhale,
Sense the wave rolling in,
Cool and refreshing.
Washing over the shore.
With each exhale,
Feel the wave retreating,
Gently pulling back into the vastness of the ocean.
Inhale,
Rolling in.
Exhale,
Rolling back.
Rolling out in perfect harmony with the rhythm of the sea.
Feel the connection between your body and the ocean.
Your breath and the waves rising and falling.
Notice how the tide moves in,
Caressing the shore and then retreats.
Leaving the sand smooth and renewed.
With each cycle,
The ocean brings something new.
With each retreat,
It washes something away.
Like all things in constant flow.
Thoughts,
Feeling,
Sensation.
Each one arrives,
Stays for a moment and then drifts away.
Allow yourself to rest in the comfort of this rhythm.
Knowing that everything is in motion.
Everything is part of the great tide.
As you breathe,
Imagine with each exhale,
Anything you no longer need is carried away by the retreating wave.
Worries,
Tension,
Old thoughts.
With each inhale,
The coming wave brings a sense of peace,
Renewal and clarity.
Rest back in this gentle ebb and flow.
Trust in the wisdom of the tide.
Know that all things wash away.
All things move on.
And you are held in the endless embrace of the ocean's breath.
With eyes still closed,
Slowly start to awaken your body,
Making slow,
Gentle movements.
Take a deep breath in and maybe a full body stretch.
And when you're ready,
Flutter the eyes open.
Thank you for practicing Yoga Nidra with me today.
Namaste.
