Welcome,
I'm Sarah.
This yoga nidra is a space to completely unwind.
Release.
And practice deep self-love and nurturing.
A gentle,
Loving balm for the nervous system.
Allowing the busy mind to soften and slow.
Together we'll slowly settle into a state of deep rest.
Gently peeling back the layers of tension.
And stress.
Find a quiet,
Comfortable place where you won't be disturbed.
Take your time setting up your yoga nidra nest.
Supporting your head perhaps placing a bolster or pillow under your knees.
Covering yourself with a blanket for warmth.
Maybe even using an eye covering to soften the light.
No effort.
No striving.
Allow yourself to arrive.
Held in a cocoon of loving rest.
Let the body begin to settle into the ground beneath you.
And muscles softening.
Bones heavy.
Releasing.
Take two sips of air in through the nose.
Exhale,
Let it go.
Again.
One more time.
Now see if you can make yourself.
5% more comfortable.
Feel the muscles of the face.
The jaw.
Eyes.
Allow them to soften.
Feel the shoulders unwinding into the ground.
The belly and pelvis soften.
Legs and feet become heavier.
Become aware of the right year.
Left ear.
Aware of the sounds in the room.
Aware of the sound of your breath.
Feel the breath as it enters and leaves the body.
The gentle rise and fall of the belly.
Quiet flow of breath moving through you.
Body and mind completely relaxed.
Nothing to do.
Nowhere to be.
Simply resting.
And stillness.
Bring your attention to the center of the forehead.
Attention to the center of your chest.
Your heart.
Can you feel these two places at once?
The places where inner knowing love and trust resides.
We'll invoke your son Kalpa now.
Your heart's intention spoken in the present tense.
Using your own or I choose to love myself.
I choose to love myself.
Repeat it three times in your mind's eye.
Let that go.
Let it rest in your heart and mind like a seed.
Moving through a rotation of consciousness.
As you bring your attention to different parts of the body.
Imagine a warm,
Loving,
Golden light softly touching each place you rest your awareness on.
Each body part showering it with appreciation.
And love.
Bring all of your awareness to the center of your forehead.
Warm,
Loving light in the center of the forehead.
Bring your awareness to the inside of the mouth.
Inside of the right cheek.
Left cheek.
Tongue.
Teeth and gums.
The entire mouth.
The entire mouth glowing with a warm loving light bring your attention to the right thumb.
Tip of the right thumb glowing with a warm light of love.
First finger.
Second finger.
Third finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
The entire right arm.
Center of the chest.
A warm,
Loving light in the center of your chest.
Left hand thumb.
The tip of the left thumb with a warm loving light.
First finger.
Second finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Form.
Elbow.
Upper arm.
Shoulder.
The entire left arm.
Center of the chest.
Ribs.
Waste.
Belly button.
Warm glowing light on the belly button.
The pelvis and pelvic bowl.
Right hip.
Shen.
Top of the foot.
Right big toe.
A loving light on the right big toe.
Second toe for it.
Pinky toe.
The entire right leg.
Left hip.
Shin.
Top of the left foot.
Left big toe.
A warm loving light on the left big toe.
Second toe.
Third.
.
.
Pinky toe.
The entire left leg.
Bottoms of both feet.
Backs of the ankles.
Calves.
Backs of the knees.
Backs of thighs.
Sit bones.
Root of the spine.
Move the awareness up the back of the spine,
In between the shoulder blades.
The cervical spine.
Back of the head.
Crown of the head.
The right ear.
The right ear canal.
Left ear canal.
The left ear.
Left eyebrow.
Muscles behind the eye.
Right eyebrow.
I.
Muscles behind the eye.
Both eyes together.
Warm,
Loving light.
Tip of the nose.
Upper lip.
Lower lip.
Center of the forehead.
The entire face and head.
The right arm and left arm.
The torso.
Hips and both legs.
The entire body.
Right side.
Left side.
Front and back.
The entire body alive with sensation.
The entire body glowing with a warm,
Loving light.
Deeply resting.
As you rest here.
Feel the natural ebb and flow of the breath.
No control.
Just awareness.
Belly rising.
And the falling.
Like waves rolling in.
Waves rolling out Allow the breath to move beyond the lungs.
So the whole body is breathing.
Whole body ebbing and flowing with each breath.
Feel the edges of the body.
Widening on the inhale.
Settling on the exhale.
Whole body breathing in.
Whole body breathing out.
Whole body alive.
Now begin counting down.
From the number 9.
Mentally whispering nine on the inhale.
Nine on the exhale.
Exhale in Continue at your own pace.
Let that go.
Notice any warmth on the nostrils on the inhale.
Cooling on the exhale.
Feeling the sensation of breath.
Sensing the energy of prana of love in and around you waves of love rolling in.
And out.
Deeply resting Imagine the body on soft moss.
Fully supported by the earth.
In a cocoon of deep support and love.
Imagine the body becoming heavy.
Sinking.
So heavy.
Wade the body sinking deep into the earth,
Into the moss.
Each exhale sinking deeper.
Whole body heavy.
Now imagine the body becoming light.
Floating.
All your worries,
Stressors melting away.
Body light.
Floating above the earth.
No effort.
Light as a feather.
Now feel the back of your body become heavy once again.
Fully supported.
Sinking back down.
Inhale,
Feel the lightness.
Can you experience the feeling of heaviness as you float here?
In between of light and heavy.
Front of the body light as a feather,
Floating.
Back of the body heavy.
And grounded.
Just imagine.
As you float here,
Bring the attention to the center of your forehead.
Awareness to the center of your chest,
Your heart.
Notice the sensations that are alive in these two places.
Welcoming rotation of images.
A warm golden light in the center of your heart.
A soft,
Loving,
Glowing light illuminating your heart.
Pink rose.
Beautiful pink rose.
Quiet forest.
Vast,
Quiet forest.
Babbling brook.
A soothing babbling brook.
Blossoming flowers all around you.
A multi-color array of blossoming flowers.
Body connected to the earth.
Earth lovingly holding you.
A starlit night.
Dark sky full of twinkling stars.
A wave of love washing over your whole body.
Love seeping into every part of your being.
A sense of oneness with all that is.
Deep trust in the flow of life.
Resting here.
And this deep love.
And interconnectedness of all of existence.
You have everything you need.
You are whole.
You are love.
No edge to the body.
No sense of separation.
Vast open awareness.
Floating within space.
Made of starlight.
Made of love.
Simply resting as the one who is aware.
From this place of deep stillness.
Welcome your sankalpa.
Let it arise from the quiet wisdom within.
Simply feeling it or perhaps silently repeating.
I choose to love myself.
Allow it to settle into every part of your being.
Feel the shape of your body the beautiful curved edges that make up the space of you.
Feel the body connected to the earth.
Heavy.
Support it.
Notice your breath.
Belly rising.
And falling.
Tune into your heartbeat.
Imagine the breath and heart moving together.
In a steady,
Effortless rhythm.
Waves rolling in.
Waves rolling out.
Reveling in the echo of deep peace and love you've gifted yourself.
Take two sips of air in through the nose.
Exhale,
Let it out.
Two more times.
Tension.
To the tips of the fingers and toes.
The space within and around the fingers and toes.
Resting here for as long as you need.
Or begin gently moving fingers and toes.
Ankles,
Wrists.
Moving the head side to side.
Take your time to welcome your body back to the present moment.
There is no rush.
Thank you so much for practicing with me today.
Wishing you a wonderful day.
Until next time,
Friends.
Namaste.
