Welcome.
This is a short yoga nidra practice for complete relaxation.
You can think of this practice like a reboot for your entire nervous system.
Allowing everything to reset so that you can come away feeling more grounded and at peace.
Take a moment to settle into your yoga nidra nest.
Making yourself as comfortable as possible.
Supporting the head and knees.
Relax.
Grabbing a blanket for warmth.
Any little adjustments you need.
Allow yourself to unwind.
Unwind your mind.
Softening your brain.
Unwind your body.
Letting go of all the tension.
Body becomes heavy.
Soften the muscles behind the eyes.
Let the jaw relax and release.
Let go of any effort.
Ears open and listening.
Awake,
Aware,
But deeply resting.
Bring your awareness to your heart.
Feel the pulsation of breath,
Of life within your heart.
Notice how the chest rises and falls with each inhale.
Each exhale.
As we rest here in the heart space,
Setting your intention,
Your sankalpa,
Your deepest heartfelt desire spoken in the present tense.
You may have your own.
I am deeply relaxed and at peace.
I am deeply relaxed and at peace.
Recite it in your mind's eye three times.
And let that go.
May it rest in your heart like a seed.
A rotation of consciousness.
Imagining each part of the body softening as you bring your attention there.
Bring all of your attention to the tip of your tongue.
The roof of your mouth.
The inside of the right cheek.
Inside of the left cheek.
The back of the throat.
The teeth and gums.
Upper lip.
Lower lip.
Tip of the nose.
Right nostril.
Left nostril.
The breath inside the nostrils.
Bridge of the nose.
The space in between the eyebrows.
Right eyebrow.
Muscles behind the right eye.
Right temple.
Jaw.
Right ear.
The inside of the right ear.
The right ear canal.
Moving from the right ear canal into the left ear canal.
The inside of the left ear.
Right ear.
The left ear.
Temple.
Left jaw.
Muscles behind the left eye.
Eyebrow.
Center of the forehead.
Crown of the head.
Back of the head.
Top of the shoulders.
Collarbones.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Right palm.
Left thumb.
Right thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
All five fingers on the right hand.
All five fingers on the right hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of chest.
Left wrist.
Ribs.
Right thigh.
Shin.
Top of right foot.
Right big toe.
Second toe.
Third.
Fourth.
Pinky toe.
All five toes on the right foot.
All five toes on the right foot.
Bottom of the foot.
Chest.
Back of the ankle.
Back of knee.
Right side of torso.
Shoulder.
Arm and face.
The entire right side of body.
The entire right side of the body.
Alive and resting.
The entire right side of the body.
Alive with sensation and deeply resting.
Attention to the center of the chest.
Left shoulder.
Upper arm.
Wrist.
Left palm.
Pointer finger.
All five fingers on the left hand.
Elbow.
Shoulder.
Left side of chest.
Ribs.
Left thigh.
Shoulder.
Shin.
Top of the left foot.
Left big toe.
Second toe.
Pinky toe.
All five toes on the left foot.
Bottom of the foot.
Left hip.
Left side of torso.
Shoulder.
Left side of face.
The entire left side of the body.
The entire left side of the body.
Alive and resting.
The entire left side of the body.
Alive with sensation and deeply resting.
Bring your attention to the left and right side of the body.
The entire body.
The whole body.
Alive and deeply resting.
Whole body alive.
Shimmering with sensation.
Whole body resting deeply.
Whole body resting.
As you rest here,
Feel the rhythm of your breath.
The natural ebb and flow.
No control.
Just awareness.
Just witnessing the breath.
Feel the pulsation of breath.
Whole body breathing.
Whole body exhaling.
Whole body deeply resting.
Feel your heart space.
The ebb and flow around and in your heart.
The breath of life.
As you rest in your heart,
Coming back to your sankalpa,
Either reciting it three times,
Or just feeling it here.
I am deeply relaxed and at peace.
Feel your body on the ground.
The weight of your body.
The edges of your body within the space around you.
Feel the temperature of the air on your skin.
Ears open and listening.
Begin to deepen your breath.
Feeling the rise and fall of the belly.
Bring your awareness to the very tips of the fingers and the tips of the toes.
Feel the space around the fingers and toes.
Start to wiggle the fingers and toes within the space around them.
The ankles and wrists.
Moving the head side to side.
Reach your arms alongside your ears.
Full body stretch.
Bend your knees,
Roll onto one side.
Take your time here.
When you're ready,
Pressing up to a comfortable seat.
One last moment to let your practice integrate and settle within.
If you can,
Taking a few more moments on your own before getting back to your day.
Maybe sitting in quiet meditation,
Journaling,
Or grabbing a cup of tea.
I hope you feel nourished and rejuvenated.
Thank you so much for taking the time out of your day to practice with me.
My name is Sarah Gerhart.
Namaste.
