Welcome to this sweet yoga nidra gift that is an offering to you,
To your heart and your spirit.
So let's prepare for the journey by getting as cozy as you can.
Dim the lights or get an eye pillow.
Grab your blankets and maybe even a stuffed animal.
Get really cozy because you deserve it.
So just take a deep breath in and open the mouth and take a nice long sigh.
Slow breath in.
As you breathe out,
A long sigh.
Do that three more times.
Let go of control as you exhale.
Release the grip around your world,
Your circumstances.
Just exhale it out.
Now let's prepare for this yoga nidra journey.
Doing your best to follow the sound of my voice and trust that even if you fall asleep,
That's exactly what your body needs.
So let go of any attachments to how you think this practice should feel and just move into it with trust.
Take a moment to just feel the support of your blankets and your pillows.
Feel your body heavy and the momentum of your day so far could just begin to drain and melt away.
Feel your body breathing by itself.
Quietly whisper to yourself,
I am resting.
I am resting.
As your body inhales,
Feel like the bed or the pillows and blankets are rising up to meet you.
As your body exhales,
You sink down deeper into the support.
Inhale,
Your support is rising up to hold you,
To nourish you.
Exhale,
You get to sink in.
Good.
Just feel that.
A couple more breaths.
We'll set an intention.
In yoga nidra,
We call intention sankalpa,
Our north star or heart's desire.
In the sankalpa,
I surrender into the loving embrace of the universe and trust that I am right where I'm needed.
I surrender into the loving embrace of the universe and trust that I'm right where I'm needed.
Feel that.
Feel the surrender,
The release,
Or the exhale into the embrace of this great mysterious universe.
Could you sense trust that you're right where you're needed?
Now we'll begin to move in deeper to this practice.
We'll start with a body scan.
Could you bring your awareness to the point between the eyebrows,
The left eye,
And the right eye?
Both eyes at the same time,
Resting.
Both eyes resting.
The tip of the nose.
The flow of air moving in and out of the nostrils.
The left ear.
The left ear listening to sounds of this recording.
And the right ear listening.
Both ears listening and taking in sounds at the same time.
The tip of the tongue.
Roof of the mouth.
Floor of the mouth.
Inside both cheeks.
The teeth and the gums.
The space between the lips.
The base of the skull.
The sides of the neck.
Could you sense your loving,
Gentle heart?
Left shoulder.
Left upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Top of the hand.
Left hand thumb.
Pointer finger.
Middle finger.
Pinkie.
Sense the tips of your left fingers.
And the sensation of space and trust surrounding your left hand and your left arm.
And passing back through the heart.
To the right shoulder.
Right upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Back of the hand.
Right hand thumb.
Pointer.
Middle.
Ring.
Pinkie.
Sense the tips of the right fingers.
And the sensation of space and trust surrounding the right hand and the right arm.
Both arms and both hands letting go.
Nothing to hold,
Nothing to grip.
Awareness to the sides of the ribs.
Sides of the waist.
Low belly.
Left hip.
Left upper leg.
Knee.
Lower leg.
Ankle.
Top of the foot.
Sole of the foot.
Left big toe.
Second.
Third.
Fourth.
Little toe.
Feel the tips of your left toes.
And the sense of space and trust surrounding your left foot and your left leg.
To the right hip.
Upper leg.
Right knee.
Lower leg.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
Right big toe.
Second.
Third.
Fourth.
Little toe.
Sense the tips of the right toes.
And the feeling of space and trust surrounding your right foot and your right leg.
Both feet and both legs sinking down.
All tension draining.
Awareness spreading through the whole body now.
Like fog expanding and taking up space as your awareness expands.
And even as you sense the body,
Could you move the awareness beyond the edges of your body.
Into the open spaces that are around you.
The open spaces that are filled with love and surrender.
And as your awareness expands,
Could you feel your body breathing.
Like riding the wave of your breath.
And the wave of your breath allows you to move into the gentle spaces of calm and ease.
There's nothing to hold here.
Air moving into the body.
And air moving out.
The body doesn't have to try to breathe.
Or it doesn't have to work hard.
It just knows how.
Your whole body remains effortless.
Soft.
And the body breathes in and out.
Just like the tide.
As the tides move in and out.
The crisp,
Cool water cleanses you.
Let yourself bask in the cleansing that's right here as you breathe.
Could you start to feel a sense of weightlessness.
Like everything is shutting from your hands and your arms.
And you get lighter.
And as you get lighter,
You float upward.
Through the sky of trust.
And through the loving embrace of the universe,
You rise and you get lighter.
Just let yourself rest here in the lightness.
And then begin to feel heavy.
But the heaviness that comes from being close to the earth.
The heavy takes you down to the earth.
Feeling her foundation.
Her love for you.
Could you feel both light and heavy at the same time?
Light and heavy at the same time.
Feeling the love and the support within you and all around you.
Just bask here.
In this space,
Could you drop a seed of your intention?
I surrender into the loving embrace of the universe.
And trust that I'm right where I'm needed.
You are right where you're needed.
It's okay to let go.
The universe has you right where it wants you.
Trust that.
And now we'll begin to count our breaths from 1 to 5.
So as your body inhales,
You'll count 1.
Exhale 1.
Inhale 2.
Exhale 2.
Keep going to 5.
And now take a moment to bring your awareness back to your body and the room you're in.
And before you move,
Could you just feel the sense of ease and peace in your body?
Keep taking care of yourself.
You deserve it.
Thank you.
