Yoga Nidra.
It's a form of yoga that involves slowing down.
In fact,
It's practiced lying down.
The goal is to move into a deep state of consciousness.
The practice is guided like some meditation practices,
However it's very structured.
Yoga Nidra works to calm and assist in regulating the automatic nervous system.
It's also said a 45 minute session could leave you feeling like you indulged in a peaceful three-hour nap.
So I'd love to take this opportunity to guide you through a Yoga Nidra practice.
Taking a moment to find a comfortable space where you feel safe and you can relax.
If you're feeling stuck or dull and you need some inspiration or motivation,
We will practice a 15 minute Yoga Nidra to help you get energized and ready to take on whatever it is that you need to do.
You can take a few shoulder rolls,
Releasing your shoulders away from your ears.
Maybe gently bring one ear over to your right shoulder and then through the center,
Bringing your left ear to your left shoulder.
Finding a little gentle movement before settling in.
Choosing any position that feels comfortable for you right now.
Getting ready to feel rejuvenated and calm.
You can bring a pillow or blanket under your head or perhaps underneath your knees.
Remove any jewelry or anything that might distract you.
Scan your whole body,
Making sure you're as comfortable as possible.
Your feet relaxed,
Legs,
Thighs,
Hips,
Back,
Arm,
Shoulders,
All the muscles throughout your face and your forehead.
Checking in and making any adjustments that your body needs.
Feel yourself settling in.
And now setting aside anything that's happened before this moment.
Setting aside anything that is about to happen after this practice.
Bring all your awareness here into this present moment for the next 15 minutes.
Setting everything aside for these moments to help you rejuvenate and restore and reset.
Take a deep breath in.
As you exhale,
Letting go of any tension,
Any negative thoughts or feelings that may be holding you back.
Just be here in this present moment.
This is your time for yourself,
Your body and your mind.
Nothing to accomplish.
Just breathe.
Making any final adjustments you need.
Settling in a little deeper.
Begin to experience the stillness even more.
You can always move,
But if it feels good,
Allow yourself to enjoy this stillness,
This chance to do nothing.
Resting just as you'd like.
If it feels restful,
Allow these words to be received energetically rather than mentally.
Your mind can rest along with your body.
Creating effortless awareness.
Feel all experience becoming more and more effortless.
Peaceful tranquility and effortlessness.
Yoga Nidra has now begun.
A series of energetic points will be named.
Allow awareness to flow freely from point to point by connecting points of light or the dots on a maze.
Start with awareness on the point between your eyebrows.
The point between your eyebrows.
The hollow of your throat.
The right shoulder.
The right elbow.
Wrist.
The right thumb.
The tip of your index finger.
The middle finger.
The ring finger.
The little finger.
Experiencing energetically the right wrist.
The right elbow.
The right shoulder.
The throat.
Moving over to the left shoulder.
Left elbow.
Left wrist.
The top of the index finger.
The middle finger.
The ring finger.
The little finger.
Moving back up to the left wrist.
The left elbow.
Shoulder and throat.
The heart center.
The right side of the chest.
Again,
The heart center.
The left side of the chest.
The heart center.
The navel center.
The top of the tailbone.
The right hip joint.
Right big toe.
Tip of the second toe.
The third toe.
The fourth toe.
The baby toe.
Back up to the right ankle.
Knee joint.
Hip joint.
The top of the tailbone.
Bring awareness to the left hip joint.
Left knee.
Left ankle.
Left big toe.
Tip of the second toe.
Third toe.
Fourth toe.
The top of the baby toe.
Back up to the left ankle.
Left knee joint.
Left hip.
Top of the tailbone.
The navel center.
The heart.
Throat.
The eyebrow center.
The eyebrow center.
The eyebrow center.
Now become aware of the breath.
No need to change the breath in any way.
Simply bring awareness to the breath.
As you exhale,
Feel that you let go of any fatigue,
Stress,
Tension.
As you inhale,
Feel yourself pulling in energy,
Motivation,
Determination.
Exhale,
Letting go of fatigue,
Tension,
Stress.
Inhaling,
Filling up with motivation,
Determination,
And energy.
Exhale,
From the crown of the head down to the toes.
Inhale,
From the toes up to the top of the head.
Exhale,
From the crown of the head down to the knees.
Inhale,
From the knees up to the top of the head.
Exhale,
From the top of the head down the spine to the tailbone.
Inhale,
From the tailbone up to the spine to the top of the head.
Exhale,
From the top of the head,
The spine to the navel.
Inhale,
From the navel up the spine to the crown of your head.
Exhale,
From the crown all the way down the spine to the heart center.
Inhaling,
From the heart center up the spine to the crown of your head.
Exhale,
From the top of your head down to the throat.
Inhale,
From the throat up the spine to the crown.
Exhale,
From the crown of your head down to the bridge between your nostrils.
Inhale,
From the bridge between the nostrils up to the crown.
Now,
To the third eye,
The space between your eyebrows.
Exhale,
Down to the bridge between the nostrils.
Inhale,
From the bridge between the nostrils up to the space between your eyebrows.
Back to the crown.
Exhale,
Down to the bridge between the nostrils.
Inhale,
From the bridge between the nostrils up to the top of the head.
Exhale,
From the crown down the spine to the throat.
Inhale,
From the throat up the spine to the top of the head.
Exhale,
From the top of the head down the spine to the heart.
Inhale,
From the heart up the spine to the crown.
Exhale,
From the crown down the spine to the navel.
Inhale,
From the navel up the spine to the crown.
Exhale,
From the crown down the spine to the tailbone.
Inhale,
From the tailbone up the spine to the top of the head.
Exhale,
From the top of the head down to the knees.
Inhale,
From the knees up to the top of the head.
Exhale,
From the top of the head down to the ankles.
Inhale,
From the ankles up to the top of the head.
Exhale,
From the top of the head down to the toes.
Inhale,
From the toes up to the crown of the head.
Feel that the whole body is breathing in and out.
Inhaling energy from all around you.
Exhaling any energy blocks.
Continue to breathe this way for a few breaths.
Now bring your awareness back to your heart center.
Notice the heart center rising on your inhale,
Falling on your exhale.
Bring your awareness back to your body.
Yoga Nidra is now complete.
Notice your body resting,
Restoring,
Rejuvenating.
Feel the support beneath you.
Notice the temperature of the space you're in.
Notice the sounds.
Begin to introduce more movement into the body by taking a few deep breaths.
Now wiggle your fingers and toes.
Feel energy come back to your body.
Extend your fingers and toes away from each other in opposite directions.
Continue to feel the energy coming back to your body.
And if you are lying down,
When you're ready,
Roll to your left side.
Take a few deep breaths here,
Recalling any experiences from your practice today.
If you're lying down,
Slowly,
Gently press yourself up to a seated position.
You may keep your eyes closed if you can and feel safe to.
Take another deep breath.
Notice your energy rise as you sit up.
Continue to feel the energy rise just like the morning sun.
When you are ready,
Softly begin to open your eyes and bring the rested,
Rejuvenated,
Restored sensation into your room and into the rest of your day,
Week,
And month ahead.
