Welcome,
I'm Phyllis,
And this is a short,
Sweet yoga nidra practice for days when life feels busy and you need a quick pause and reset.
You might think of these shorter times like a snack that you would have to regulate your blood sugar levels.
This snack can help to regulate your nervous system.
Allow yourself to settle into this sacred space of rest,
A time to let go of the external world's pull.
There is nothing you need to fix or solve right now.
You might shift your body around to settle down further.
Gather any props you need to make yourself as comfortable as you can.
It is perfectly normal for the mind to still be thinking and planning.
When you notice that happens,
Let your awareness come back to my voice and remain as the observer.
Take a big inhale through the nose,
And then a smaller sip of air to fill the lungs fully,
And then a slow,
Long exhale out through the mouth,
Allowing all the air to go out of the lungs.
One more that way,
Big sip of air,
Smaller,
Long exhale out through the mouth.
As your breath settles to a natural rhythm,
Notice how it flows in without any effort,
And it flows out without any effort.
Now imagine a warm golden light flowing in through the crown of the head and filling the face,
The neck,
The shoulders,
The arms,
The chest,
Heart,
Abdomen,
Pelvis,
And legs,
The whole body filled with this warm golden light,
Nourishing you.
And here,
Invite a heart intention or sankalpa for your practice today.
If one doesn't arise naturally,
You might use,
I am supported and I allow myself to fully rest.
I am supported and I allow myself to fully rest.
Repeat this to yourself three times,
Planting it into your consciousness as a seed.
And now we will rotate awareness throughout the body.
You might imagine a warm golden light on each part as you hear it named,
The crown of the head,
Feel the warm golden light,
The forehead,
The right eye,
The left eye,
Tip of the nose,
Right ear,
Left ear,
The inside of the right cheek,
Inside of the left cheek,
Tongue,
Throat,
The whole face enveloped in a warm golden light,
Both shoulders,
Elbows,
Wrists,
Palms of the hands,
The tip of the thumbs,
Tips of the first fingers,
Tips of the second fingers,
Tips of the third fingers,
Tips of the little fingers,
Both arms filled with warm golden light,
Awareness to both sides of the chest,
Abdomen,
Back,
The whole spine,
Sense the whole torso filled with warm golden light,
Both hips,
Ankles,
Soles of the feet,
All ten toes,
Both legs filled with warm golden light.
And now sense the whole body resting in this warm golden light.
Now become aware of your natural breath,
Feel it gently moving your body,
The chest and abdomen rising and falling.
This breath nourishing each cell in your body.
Invite back your heart intention or sankalpa,
I am supported and I allow myself to fully rest.
Feel it as you repeat it three times.
And now take a deep inhale through the nose and maybe a sigh out through the mouth.
One more time that way,
Inhaling.
Bring your awareness back to the body resting here.
Notice where you are in the room.
Any sounds.
And notice how you feel after this short practice.
Practicing even these short periods of time can help to build resilience in your nervous system.
And you can come back to this practice anytime.
Begin to bring in some gentle movement,
The fingers and toes.
And when you are ready,
You can open your eyes.
Thank you so much for joining me today.
Until next time,
Namaste.
