Namaste.
I'm Casey,
And this is Sacred Paws,
A place to slow down,
Soften,
And come back to yourself.
Welcome to week three of my five-week yoga nidra beginner series.
Today our focus is on noticing sensations.
Remember that yoga nidra is a practice.
A practice dedicated to helping you feel calmer.
More present and in control of your life.
Yoga Nidra is designed to help you relax.
Calm down your nervous system and reset.
It's time to find the most comfortable position for your body.
Choosing props that support the body.
Taking your time to lovingly set yourself up in your little Nidra nest.
Get as comfortable as you can.
So you can really relax.
And dissolve into this moment.
Consider a blanket.
To keep warm.
Maybe an eye covering.
And let's start to.
.
.
Get a little more comfortable.
Making any little adjustments.
To get yourself about 5 or 10% more comfortable.
And let's melt.
Into the earth with a big cleansing breath.
Inhaling in through the nose.
And exhaling out,
Letting everything go.
Again,
A big inhale.
And as you exhale,
Feel your body melt deeper into the earth.
One more time,
Big inhale.
Fully melting on your exhale.
See if you can make your body.
About 10% heavier.
Feel this heaviness throughout your body.
And then see if you can melt your body.
So it feels 50% heavier.
And one last time.
Can you make your body feel the heaviest it's ever been?
As your body remains healthy.
Bring to your mind and your heart your Sankalpa.
Your positive intention for this practice.
For this five week series you might borrow.
I am resting deeply.
Let it land gently and true.
And repeat to yourself.
Internally three times.
I am resting deeply.
I am resting deeply.
I am resting.
Deeply.
We begin to rotate awareness through the body with a rotation of consciousness.
As I say the name of a body part.
Feel that body part.
And bring awareness to that body part.
Bringing awareness to your tongue.
The tip of the tongue to the root.
Of the tongue.
Feel the tea.
The gum.
The roof of the mouth.
The inside of the cheeks.
The upper lip.
And the lower lip.
Feel the flow of air at the tip of the nose.
And inside both nostrils.
The right eye and all the muscles behind the right eye.
The left eye and all the muscles behind the left eye.
And a sense of the whole face.
Bringing awareness to your right hand thumb.
First anger.
Second.
Third.
Little finger.
Palm of the hand.
Back the hand.
Rest.
Elbow.
Shoulder.
A sense of the neck.
And the hand.
Right side body.
Me.
Ankle.
Sole of the foot.
Top of the foot.
And all five toes of the right foot.
Bringing attention to the whole right side of the body.
Alive and radiant.
With sensation.
Bringing awareness to the left thumb.
First finger.
Second.
Third.
Little former.
Palm of the hand.
Back of the hand,
Wrist,
Elbow,
Shoulder.
A sense of the net.
And the hair.
Left side body.
Me.
Ankle.
Sole of the foot.
Top of the foot.
And all five toes of the left foot.
Bringing attention to the whole left side of the body.
Alive and radiant.
With sensation.
Notice sensations on the right side of your body.
And bring awareness to the left hemisphere of your brain.
The whole right side body.
And the left hemisphere of the brain simultaneously.
Maybe sensing breathing into the right side of the body.
And breathing into the left hemisphere.
Of the brain.
Without changing the pace of your breath.
Breathe into the whole left side of the body.
And right hemisphere of the brain.
Awareness and sensations in the left side of the body.
And the right hemisphere.
Of the brain.
Whole left body.
Right brain.
Whole body.
Together.
Both side body.
Both hemispheres of the brain.
Whole body together.
Whole body.
Breathing.
Without changing the pace of your breath.
Countdown from five.
Inhaling and exhaling for five.
Inhaling and exhaling.
It's her full life.
Continue at your own pace.
Welcoming back in your sankalpa.
Or practice.
Your heart's desire.
Repeating it internally after me three times as if it's already true.
I am resting deeply.
I am resting deeply.
I am resting.
Deeply.
Keeping your body still and your eyes closed.
Just bring awareness back to the shape and form of your physical body.
Resting.
Awareness of your body resting.
Awareness of cortisol levels lowered.
Take a deep breath in through the nose,
Filling the lungs and exhale,
Let it go.
And then one more time,
Filling the body with breath,
Waking up.
And exhale.
Choosing to wake up the body however feels best for you.
Small little movements or maybe rolling over to a side body.
Taking as much time as you need.
Your practice of yoga nidra is now complete.
Thank you so much for joining me.
My name is Casey,
This is Sacred Paws,
And I'm honored to have you here.
Namaste.
