Hello and welcome to your Yoga Nidra practice.
Yoga Nidra is an immensely powerful technique that works with our whole nervous system,
Calming the fight or flight response and activating the rest and digest division of the nervous system.
Every Yoga Nidra offers you a chance to encounter a new experience,
To sense deeper layers of yourself and get to know yourself more closely.
A secure atmosphere that Yoga Nidra provides can serve as a window into yourself to get in touch with what you need in this moment to release long-held negative emotions and witness your thoughts without judging or trying to block them out.
Now,
If you haven't already made all of the adjustments,
Until you find your most comfortable position,
Close your eyes and so,
As you lie down,
Feeling supported by the Earth beneath you,
Cozy and safe in your Yoga Nidra nest,
There's nothing else to do,
Just follow my voice.
If any thoughts pop up,
Just notice them from a perspective of the observer and let them float by,
You don't need to give them your attention.
Now,
It's time to drop from thinking into your body,
Into your home and as your awareness slowly settles in your body,
Letting go of what was,
What lies ahead of you,
The things that passed,
That happened as well as everything still ahead of you,
Dropping into this moment,
Taking a deep breath in and slowly exhale through the mouth,
Inhale through the nose and slowly exhale through your mouth,
Two more times,
Inhale through the nose and slowly exhale,
Last time,
Deep inhale through the nose,
As you welcome your sankalpa for this practice.
I am fully at ease with myself,
Anchoring and solidifying the ease within you,
Desire to deeply rest,
It's time to move the awareness throughout the body,
This will help to release and reduce any tension in your body,
Sensing the right side of your body,
Moving all of your awareness into your right hand,
Sense the right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All of the fingers of your right hand and all of the spaces between the fingers,
Sense your right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the waist,
Hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Top of your right foot,
Right heel,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
Little toe,
All of the toes of your right foot and all of the little spaces between them,
And let your awareness gravitate towards the left side of the body,
Into the left hand,
Sensing the left thumb,
Index,
Middle finger,
Ring finger,
Little finger,
All of the fingers and all of the spaces between the fingers,
Palm of the left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the waist,
Wrist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Left heel,
Sole of the foot,
Left big toe,
Second,
Third,
Fourth,
Little toe,
All of the toes of your left foot and all of the little spaces between them,
And guiding your awareness to your forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Center between the eyebrows,
Right eye and eyelid,
Left eye and eyelid,
All of the muscles around the eyes,
Let the eyes relax,
Relax,
Soften and fall back into their sockets,
As you sense the bridge of your nose,
The right side,
The left side,
Whole nose,
Ears,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
The space between the lips,
Sensing all of the teeth and gums inside of the right cheek and inside of the left cheek,
Whole tongue,
Loose,
Relaxed,
Sense your whole mouth,
Chin,
Jaw,
Neck,
Feeling the right collarbone,
Right side of the chest,
Left side of the chest and its beat,
Navel,
Abdomen and the whole pelvic bowl,
Sense the whole pelvis,
Right buttock,
Buttock,
Spine,
Your whole back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Release the whole scalp and the skin on the scalp,
Sensing the crown of your head,
What kind of sensations are there,
Just sensing and then take your whole right leg into your awareness,
Whole left leg,
Both legs simultaneously,
Feel your right arm,
Whole right arm,
Heavy,
Loose,
Whole left arm,
Heavy,
Loose,
Sense your whole torso melting into the surface,
Your head and your face so relaxed,
So at ease,
So at ease,
Sinking into the surface beneath you and your whole body melting into the ground at such ease,
Bathing in sweet,
Warm relaxation,
The whole body repairing and healing while you are just being,
Enjoying this moment here and as you rest in your body at home with yourself,
Resting here in pure loving energy,
Relax,
At ease,
All things being as they are,
Seeing yourself standing in front of you,
Feeling the love,
The compassion for yourself and then go ahead,
Give yourself a big,
Warm,
Tight hug and your heart filling itself up with the love of yourself for yourself,
Noticing your breath,
Your natural flow,
The rise and the fall of the chest and bring back your resolve,
Your sankalpa,
I am fully at ease with myself,
I hope you had a beautiful,
Relaxing time,
Thank you so much for being here,
The music will continue playing a few more moments,
I wish you sweet dreams.
