Welcome,
My name is Phyllis.
And if you have been feeling both tired and wired.
Exhausted in your body,
Yet unable to fully relax,
This Yoga Nidra practice is for you.
There is nothing you need to solve right now.
Nothing to fix.
Allow yourself.
To fully receive.
Begin by getting yourself as comfortable as you can.
You might lie on your back.
Or rest in a reclined position with the head supported.
Using any props you need.
For the body to feel fully at ease.
When you're ready,
Allow your eyes to close.
Take a deep inhale through the nose.
And then a long,
Slow exhale out through the mouth.
And again inhaling.
Exhaling out through the mouth,
Long and slow,
You might even want to sigh,
Letting go.
Take one more breath that way.
Hmm.
.
.
Feel the weight of your body being held beneath you.
Allow the whole face to soften.
And relax the eyes.
The jaw.
Even the skin on the face.
Let the neck release any tension.
The shoulders.
You might imagine warm water flowing down from the shoulders.
All the way down the arms,
Right to the fingertips.
Carrying any tension away.
Feel the back.
Releasing tension.
The chest.
And the belly.
And letting the hips completely soften.
Let go of any tension they are holding.
Allowing that tension to flow out through the legs.
All the way out through the toes.
Tension flowing out of your body.
With each exhale.
Rest and ease.
Flowing in with each inhale.
Noticing the natural rhythm of your breath.
As it moves in and out of the body.
This gift of breath.
Allowing the day to start to drift into the background.
Settling here in this very present moment.
Of each breath.
And with each breath allow yourself to settle more deeply into the support beneath you.
If your mind wanders,
That is okay,
Just bring it back to my voice.
And as the body and the mind begin to soften.
You might invite a simple intention.
In Yoga Nidra this intention is called asankalpa.
A heartfelt statement that reflects what you most need at this moment.
If you don't have an intention or sankalpa at this moment.
You might use.
I am safe to rest.
I am safe to rest.
Silently repeat these words to yourself three times.
And we will rotate awareness now throughout the body.
Just let your awareness float to each part as you hear it mentioned.
Bring your awareness to your right hand.
The right thumb.
First finger.
Second.
Third.
Little finger.
Sense the whole palm of the hand.
The back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side of the waist.
Thigh.
Me.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
And let your awareness float to the left hand.
Left thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Sense the palm of the hand.
Back of the hand.
Rest.
Forearms.
Elbow.
Upper arm.
Shoulder.
Left armpit,
Left side of the waist.
Die.
Me.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Tip of the left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the 5th toe.
And now let your awareness float to the back of the body.
The heels.
Your hair.
Back of the knees.
Thighs.
Back of the pelvis.
Lower back.
Middle back.
Shoulder blades.
Back of the neck.
Back of the head.
The crown of the head.
And now the front of the body.
Sensing the forehead.
Both eyes.
Cheeks.
Bridge of the nose.
Tip of the nose.
Both ears.
Upper lip.
Lower lip.
Chin.
And sense the skin on the face.
The throat.
Front of the neck.
Chest.
Belly.
Front of the pelvis.
Thighs.
Kneecaps.
Shins.
Tops of the feet.
And become aware of both legs together.
Both arms together.
The whole right side of the body.
The whole left side of the body.
And the whole front of the body.
The whole back of the body.
And sense the whole body resting.
The entire body.
Supported here.
Breathing.
Resting.
And now bring your attention back to your natural breath.
Simply observe it.
Notice the breath entering through the nostrils.
And the breath leaving through the nostrils.
Effort dissolving with each exhale.
And now bring to mind the feeling of effort.
Remember what it feels like.
To keep going,
To stay busy.
To carry responsibility.
To remain alert.
Just simply notice this feeling.
And now invite the opposite.
Ease,
Flow,
Relax.
Nothing to manage.
Nothing to solve.
Nothing to have to hold on to.
And simply notice this feeling of ease.
And now allow yourself to rest between these opposites.
Effort and ease.
Doing.
And simply being.
And then letting that go.
And imagine a place where you feel completely supported.
A place where nothing is required of you.
It might be real or imagined.
Perhaps a quiet beach.
A forest.
Cozy room or a garden.
Somewhere entirely your own.
Notice the light and the colors in this space.
The temperature.
The sounds.
The feeling of being held by this place.
Here no one needs anything from you.
You do not need to perform.
Or prepare.
Or soul.
You are simply resting in this place.
Allow yourself to receive the support that is here.
Now return once more to your sankalpa or intention.
I am safe to rest.
Allow these words to settle in deep within you as you repeat them quietly three times and become aware again of your body resting here.
Sense the room around you.
The sounds nearby.
The sounds far away.
Feel the air on your skin.
Begin to invite some gentle movement into your fingers and toes.
Perhaps rolling the wrists and the ankles.
Maybe moving your head gently from side to side.
Stretching if that feels good.
There is no rush.
Take your time.
Allow yourself to carry this feeling.
Of ease and rest with you.
When you're ready.
Open your eyes.
Bring yourself up to a seated position.
I wish you a peaceful rest of the day.
Thank you so much for joining me.
