Welcome,
I'm Sarah.
This yoga nidra practice is an invitation into deep rest.
Into a quiet space where peace is already present.
Simply waiting to be felt.
Take a moment to arrive.
Give yourself the permission to let go and surrender into a state of profound relaxation.
Where your body and mind will be guided.
Into a place of deep inner peace.
There is nothing you need to do except allow my voice to guide you gently into rest.
Allow this practice to meet you exactly where you are.
Begin by getting completely comfortable.
Lying down on the earth or a bed.
Somewhere you won't be disturbed.
Gather as many props as you need to feel supported and at ease.
Pillows,
Blankets.
Maybe a soft eye covering.
When you're ready.
Turn your awareness inward by softening the eyes from the colors of the world.
Withdrawing your attention from the external world.
Away from the thinking mind.
Allow the body to settle into the support beneath you.
Sinking and settling deeper into the earth.
Softening.
Releasing.
Nothing to do.
Nowhere to go.
And letting go of all effort.
Wrapped in a soft,
Safe cocoon.
Bring your awareness to your breath.
With each exhale,
Feel the body gently letting go of any lingering tension.
Mind beginning to unwind.
Take a slow inhale through the nose.
Gentle exhale through the mouth.
Two more times in.
One more time.
Letting the exhale carry away anything you no longer need.
Let the breath return to its natural rhythm.
Allow the body to be still.
Knowing you can adjust at any point if you need to.
Let the eyelids soften.
Notice the space around you.
The temperature of the air on your skin.
The sounds in the room.
A subtle taste in your mouth.
Relax the jaw.
Feel the weight of your body.
Melting into the ground.
Fully supported.
Drifting toward a state of quiet.
Of ease.
Peace.
This time is for you.
To simply rest.
Bring your awareness to your heart space.
Notice the sensations that are present.
Feel the depth and space the heart holds.
Let the breath and heart become interconnected.
Allow the breath and heart to begin moving together.
And I study.
Effortless rhythm As you rest here,
Feel the inner peace that resides deep in your heart.
From this place will welcome your sankalpa,
Your heart's deepest intention,
Spoken in the present tense.
You may have one of your own,
Or you may use.
I am at peace in my body and mind.
I am at peace in my body and mind.
Whatever you've chosen,
Let it naturally arise and repeat it three times in your mind.
Let it rest in your heart like a seed.
Becoming part of you.
Move through a rotation of consciousness.
Allowing whatever arises to be present.
All sensations and experiences perfect as they are.
Bring all of your attention to the tip of your tongue.
The roof of your mouth.
The insides of the cheeks.
The upper lip.
Lower lip.
The tip of the nose.
Aware of the sensation of the breath on the right nostril.
Left nostril.
Both nostrils.
Bridge of the nose.
Center of the forehead.
Right eyebrow.
Muscles behind the eye.
Temple.
Right ear.
Inner ear.
The right ear canal.
Moving through the right ear canal.
Into the left ear canal.
The inside of the left ear.
The ear itself.
Eyebrow.
The muscles behind the left eye.
Bring your attention to both eyes.
Aware of all the sensation present in both eyes.
Crown of the head.
Back of the head.
Cervical spine.
Top of the shoulders.
Collarbone.
Center of the chest.
Aware of all the sensation present in the center of the chest.
Right shoulder.
Elbow.
Rest.
Palm.
Tip of the right thumb.
Tip of the first finger.
Second finger.
Third finger.
Little finger.
Aware of all the sensation present.
And the right fingertips.
Back of the hand.
Rest.
Elbow.
Shoulder.
Right side of chest.
Ribs.
Wave right hip.
5 knee.
Shen.
Ankle.
Top of the foot.
The tip of the right big toe.
Second.
Third.
For.
Pinky toe.
Bottom of the foot.
Ankle.
Back of the knee.
Back of the thigh.
The entire right leg.
Right side of torso.
Right arm.
Right side of face.
The entire right side of the body.
Alive.
Full of sensation.
The entire right side of the body.
Take a moment to bring all of your awareness to the center of the chest.
Left shoulder.
Elbow.
Rest.
Palm of the hand.
The tip of the left thumb.
Tip of the first finger.
Second finger.
Third finger.
Little finger.
Aware of the sensations on the tips of all five fingers on the left hand.
Back of the hand.
Elbow.
Shoulder.
Left side of chest.
Ropes.
Waste.
Left hip.
Bye!
Me.
Shen.
Ankle.
Top of the foot.
The tip of the left big toe.
Second.
Third.
Pinky toe.
Bottom of the foot.
Ankle.
Back of the knee.
Back of the thigh.
The entire left leg.
Left side of torso.
Left arm.
Left side of face.
The entire left side of the body.
Alive with sensation.
The entire left side of the body.
Can you bring your awareness back to the entire right side of the body?
From right foot.
Shoulder,
Fingertips.
Can you feel your breath on your right nostril?
Feel the soft breath breathing you.
Can you imagine the whole right side of your body breathing?
Trillions of cells alive and breathing.
Feel the breath in the right side of the body.
The right nostril.
Let that go.
Bring your attention to the left side of your body.
To hip.
Torso,
Shoulder out to the left fingertips.
Feel your breath on the left nostril.
Imagine the entire left side of the body breathing.
Trillions of cells shimmering with aliveness as you breathe.
Let that go.
Aware of the entire body,
Right and left side.
Breath breathing you.
Aware of all that is present.
Aware of all sensation.
Bring your attention to your fingers and toes.
Begin to feel the sensation of cold.
Imagine your hands and feet covered in snow.
Feel the cold traveling up your arms,
Your legs.
Whole body tingling with cold,
Freezing.
Frigid whole body cold.
Bring your awareness to your belly.
Start to feel the warmth in and around your belly and torso,
An inner fire within.
Warmth traveling up to your heart.
Tingling.
Spreading out from your torso into your arms and legs.
Warmth encapsulating the whole body.
Whole body hot.
Full of heat and warmth.
Whole body heating up.
Whole body heating up like a hot summer's day.
How can you feel the sensation of cold on the hands and feet?
The warmth in the belly and torso.
Can you feel these two sensations simultaneously?
Hot and cold.
Oscillating between the briskness of a winter's day and the heat from the summer sun.
Let that go.
Awareness resting in your third eye.
Center of your forehead.
Imagine yourself sitting on a beach on a warm summer's day.
Bright yellow sun.
Warm light washing over you.
Feet touching the edge of the cool ocean's water.
Cool ocean water touching your feet.
Soft breeze brushing your skin.
Soft breeze brushing your skin.
White seagull flying overhead.
White seagull flying overhead.
Mountain peaks in the distance.
Tall mountains in the distance.
Ocean waves crashing into the shore.
Ocean waves crashing into the shore.
The rhythm of your breath.
And the waves sinking as one.
Breath and waves as one.
Waves rolling in.
Waves rolling out.
A sense of deep inner peace as you rest here.
No effort.
No striving.
Melting into the sand.
Into the earth.
Becoming part of the earth.
Settling into a silent sense of peace.
Conscious of all of life around you.
Pure awareness.
Completely at ease.
And connected to all of life.
As you rest here,
Engulfed in a deep sense of inner peace.
Call back your sankalpa.
Feel it in your heart.
Your body.
Resonating from deep within you.
I am at peace in my body and mind.
Notice your breath.
Belly rising and falling.
Ocean waves rolling in.
And out.
Feel your heart beat breath and heart moving together.
A steady,
Effortless rhythm.
Feel the edges of your body.
The shape of your body.
Beautiful curved edges that make up the space of you.
Feel the temperature.
Of the air on your skin.
A subtle taste in the mouth.
Ears open.
And listening.
Aware of the sounds in the room.
Left ear listening.
Right ear listening.
Reveling in the echo of deep peace you've gifted yourself.
Inhale through your nose.
Exhale,
Release.
One more time in.
Exhale a slow,
Effortless release.
Let the breath breathe you.
Bring your attention to the tips of the fingers and the tips of the toes.
The space within and around the fingers and toes.
You may rest here for as long as you need.
Or begin gently moving the fingers and toes.
Ankles and wrists.
Head side to side.
Feet may come together as you reach your arms alongside your ears full of body stretch.
Maybe let out a sigh.
Take your time to welcome your body back to the present moment.
May you carry this practice with you into the rest of your day.
Namaste.
I want to take a moment to say thank you so much for being here.
It's been so meaningful to share these practices with you.
Until next time,
Friends.
