This is Nicole and I welcome all versions of you today as I guide you through this yoga nidra practice into deep rest and relaxation.
A place for you to heal your nervous system and to deeply connect with yourself.
A beautiful beautiful practice for you.
A pampering session for you.
So thank you so much for being here today and thank yourself too.
Inviting you now to get as cozy as possible.
Lying down in your cozy yoga nidra nest.
Finding any props to get you that much more cozy.
Whether that be an eye mask or pillow to support your neck or your head or perhaps a bolster under your legs,
A blanket,
Whatever you need to get yourself in your most comfortable position for deep rest.
So just grabbing those props now.
Settling your body close to the earth where you feel supported and safe.
Taking any little movements to get yourself that one or two percent more comfortable.
Any adjustments to your legs,
Your arms,
Your head.
Feeling your connection to the ground,
To Mother Earth and taking now a deep breath in through your nose and a long exhale out through your mouth.
Repeating that three more times.
In through your nose and a long exhale out of your mouth.
Centering yourself and bringing yourself back to your heart.
Back to your connection with self.
Connecting now with a sankalpa,
A positive intention in the present tense.
It can be an intention for the practice or for your days or weeks ahead but it needs to resonate with you.
So bringing forth that intention to mind.
An example could be,
My nervous system is healing and at rest or I have kindness and compassion towards myself.
So picking one that sits right with you today,
Bringing it to mind and repeating it three times.
Giving you space to do so now.
Now I will guide you through a rotation of consciousness.
Inviting you to listen to my guidance and bring your attention to the parts of your body that I mention.
Just gently placing your awareness on them.
Bringing them to your mind's eye.
Starting with the tip of your nose.
Feeling a breath of fresh air on the tip of your nose.
Feeling the bridge of your nose.
The space between your eyebrows softening.
Both eyebrows widening.
Both eyes sinking back into their sockets.
The area around your eyes softening.
Your cheekbones,
Temples,
The edge of your jaw,
Both earlobes,
Your tongue,
Your entire set of teeth sitting solid in your jaw,
The length of your throat,
The back of your neck,
Both shoulders resting down away from your ears,
Your chest area,
Your upper back,
The lengths of your spine on your back,
Your lift elbow,
Lift wrist,
Lift thumb,
Second finger,
Third,
Fourth,
And fifth finger,
The back of your hand,
The palm of your hand.
Your left waist,
Hip,
Knee,
Heel.
Your left big toe,
Second toe,
Third,
Fourth,
And fifth.
Back up to your chest,
Your heart space,
Your right elbow,
Your left shoulder,
Wrist,
Your right thumb,
Second finger,
Third,
Fourth,
And fifth finger.
The back of your hand,
Palm,
Your right waist,
Hip,
Knee,
Ankle,
Heel.
Your right big toe,
Second toe,
Third,
Fourth,
And fifth.
Feeling both your right and left side of your body,
Your entire body completely rested.
Sensing your body and your nervous system completely at peace.
Sensing the hairs on your body,
Fletch to your body,
Safe,
Secure,
With clarity,
With joy,
With space.
Sensing the energy field around you,
With presence,
With ease.
Noticing the subtle rise and fall of your natural breath.
Your breath rolling in,
And out effortlessly.
The subtle rise,
And the subtle fall of your breath.
Something that you do every second of every day without awareness,
But just noticing now.
Noticing yourself being present with your breath.
Noticing this as you feel your body along with your mind.
Melting completely into the floor,
Into the ground.
Just melting.
Melting.
Melting.
Like your body is completely softening and melting away from you.
Your brain completely softening.
Everything's being pulled back into the ground.
Complete relaxation.
Your entire body completely melted.
Your heart so soft,
So open.
Your mind so soft,
So open and clear.
Picturing your body completely heated up.
So warm,
Like you're by a crackling fire.
And you've got a heated blanket on you.
So warm and toasty.
Enveloping you in warmth.
Noticing now as it switches from warmth to cool.
Like you're lying on a beach,
And some cool waves are splashing over you.
Revitalizing.
But feeling safe under the cool embrace.
The cool liquid floating up over your toes,
Your ankles,
Up over your knees,
Your thighs,
Your waist,
Your chest,
Up the length of both of your arms.
Up over your shoulders and your neck.
And when the tide comes and brings it back slowly out again.
Like watching something in slow motion.
It floats.
The cool sensation floats and trickles back over the length of your body.
And back into the ocean.
As you feel the warmth of the sun shine down on you now.
The sun radiates into your body.
Healing all parts of you.
Nurturing all parts of you.
Noticing yourself in pure awareness.
Noticing all parts of you.
The entire makeup of who you are.
And pure.
Blissful.
Peaceful.
Awareness.
And deep peace.
Bringing to mind your sankalpa or positive intention.
Letting that intention sink really deep into the depths of your soul.
Feeling the energy of it throughout your entire body.
Remembering that feeling of being on the beach,
On the sand.
The cool waves floating up over your body.
The warm embrace of the warmth around you.
Noticing your gentle breath.
All parts of your body rested.
Your nervous system completely at peace.
Feeling safe and rooted in the ground.
And just sensing now the air around you and the room you're in.
Sensing any sounds,
Smells,
Tastes.
The sensation of the ground beneath you.
Whatever you are lying on.
Any textures on your skin.
Just starting to feel the presence of your entire body in this room or space you're in.
And just slowly starting to come back to the room.
Making any small movements.
Maybe turning your head a little bit from side to side.
Loosening up your shoulders.
Just sort of making small little circles with them.
Rotating your wrists.
Giving a tap to your forehead.
And gently coming back to the space you're in.
Taking all the time you need to ease back into the space you are in right now.
Coming back in a state of peace and a state of rest.
Thank you so much for being here.
For nurturing your soul.
For giving it the deep stillness it needs.
And for listening to this today.
From my heart to yours,
Namaste.
