Namaste.
I'm Casey and this is Sacred Paws.
A place to slow down.
Soften and come back to yourself.
Welcome to the final chapter of this Yoga Nidra series for beginners on relearning rest.
This week's episode is about letting go.
No effort.
No doing.
Just resting in awareness and noticing that you're supported and helped.
This short yoga nidra can allow you to release any tension physically and mentally.
Carve out a space for you so you can care for your nervous system.
Find a really comfortable position for your body for this practice.
Think about supporting the body in ways that feel good to you.
Perhaps lying flat.
On the earth.
On your yoga mat.
Or even in your bed.
You want to be completely comfortable.
Go ahead and close your eyes.
And see if you can allow the body to become really still.
If you need to make adjustments,
That's okay.
See if you can go right back to stillness.
Start to welcome.
More stillness.
And some heaviness to the body.
Welcoming stillness and heaviness.
To the entire body.
Feel the heaviness start in the head.
Down the face and the shoulders,
All the way down to your toes.
Welcoming and inviting in heaviness to the entire body.
All parts becoming heavy.
Maybe even imagining any tension.
Leaving.
As this heaviness.
Takes over.
Welcome and now our intention for this practice,
Your sankalpa.
Heart's desire.
Maybe you now have your own Sankalpa you're working with.
Or maybe continue to borrow this one we've been planting for this series.
I am resting deeply.
Feel those words land.
And then repeat mentally after me.
Three times.
I am resting deeply.
I am resting deeply.
I am resting deeply.
Now we'll take a sensory journey through the pathways of the physical body.
It's called a rotation of consciousness.
As you hear the different parts of your body mentioned.
Move all your awareness to that body part.
And maybe notice the movement from one part to the next.
Try to stay alert and focused on the sensations coming from the body.
Beginning with the right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist,
Forearm,
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the chest.
Waist,
Right hip.
Thigh Knee ankle,
Heel.
Sole of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right side body heavy.
Bringing awareness to the left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left side of the chest.
Left armpit.
Ways.
Bye!
Knee,
Left ankle.
Heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left side body.
Harry.
Move your awareness to the top of your head.
The forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right cheek,
Left cheek,
Right eyebrow,
Left eyebrow.
Center of the eyebrows.
Right eye,
Left eye.
Right nostril.
Left nostril.
The entire nose.
Upper lip.
Lower lip.
Chin.
Jaw.
Through.
Center of the chest.
Upper belly.
Lower belly.
Pelvic floor.
Tailbone.
Sacrum.
The entire spine.
Bringing awareness again.
To your right arm.
Heavy.
And then awareness to the whole left arm.
Heavy.
Feel both arms together.
Heavy.
The whole right leg.
The whole left leg.
Both legs together.
Heavy.
The entire torso.
Harry.
The face.
Heavy.
The head.
Heavy.
The whole body.
Heavy.
Your entire body.
Harry.
Just letting go.
Continue to rest in awareness of not doing for the next few moments.
It's time to call back in.
Your Sankalpa.
Repeating in your mind after me.
I am resting deeply.
I am resting deeply.
I am resting deeply.
Now without making any movements just Notice your body.
Sense your entire physical body.
Feeling the outline of your body on the surface that supports you.
Feel your breath and the rise and fall of chest and low belly.
Maybe noticing the air in and out of your nostrils.
Bringing small movements in to gently wake up the body.
As you know how.
Little movements to fingers and toes.
Maybe rolling the wrist and the ankles around.
And just notice before you get up.
Before you open your eyes.
Any subtle shifts that may have taken place from your yoga nidra practice today.
Taking all the time you need.
To slowly wake up.
As this yoga nidra practice is now complete.
Thank you so much for joining me and practicing with me today.
My name's Casey and this is Sacred Paws.
So honored you joined me.
