Yoga Nidra or yogic sleep is a form of guided meditation that brings you into a state of deep relaxation.
It is in this sweet space between wake and sleep that restoration of the body and mind can occur.
This yoga nidra practice is designed to clear out and connect you to your personal energy while harmonizing the body down to the cellular level.
Through guided imagery and body awareness cues,
You will be guided to enter into a deeper state of consciousness where you can invite healing energy into the body,
Mind,
And heart spaces.
First,
Start off by finding a comfortable position lying down.
It might be nice to have a pillow or something soft to lay your head on,
A bolster or pillow underneath your knees for support and a blanket to cover your body.
Your arms can rest on your belly or down at your sides.
Once you're comfortable and settled in,
You can relax your eyelids closed and start to breathe easy.
As you breathe,
Bring your attention to the sounds around you.
See if you can notice the farthest sounds from you.
And then,
See if you can listen for the closest sounds to you.
As you move into your body,
Feel your body breathe.
As you breathe in,
Feel your rib cage expand and open.
And as you breathe out,
Feel the rib cage draw into the body and close.
The body is moving with the breath.
Allow an internal massage to happen from your breath.
On Yoga Nidra,
We work with an intention or a sankalpa.
As you breathe,
Create an intention for yourself today.
This will anchor you in your yoga nidra practice.
A sankalpa is a short statement combined with the words I am.
For example,
I am free,
I am safe,
Or I am love could be used.
Use your intention and say this three times silently to yourself as you breathe.
We will now begin the body scan and energy release.
Begin to move your awareness into your heart space,
Into the center of your chest.
Imagine a bright diamond shining light in this space and see if you can feel into it.
As you breathe in,
Feel the light expand big and bright into your chest.
The front,
The back,
And both the right and left sides of the body fill it with light.
From the center of your chest,
Move light across your right collarbone and into your right shoulder.
Front of the shoulder,
Back of the shoulder,
Armpit area,
Down into the upper arm,
Front of the arm,
Back of the arm,
Elbow into that soft space on the inside of the elbow,
Into the forearm,
Front and back of the forearm,
Into the wrist,
Into the top of the hand,
Thumb,
First finger,
Second finger,
Third finger,
And last finger.
Into the palm of your hand,
Whole hand,
Fill the whole right hand with light.
Take the light back up into the wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
And back into the center of your chest.
Take a breath in and breathe out.
Moving the light down the right side of your body,
Front of the rib cage,
Back of the rib cage,
Down into the right side of the abdomen,
Front side and back side,
Into the right hip,
End of the hip,
And back into the right glute,
Down into the right thigh,
Front of the thigh,
Back of the thigh,
Into the right knee,
Front of the knee,
And then back into that soft space behind the knee,
Into the lower leg,
The shin,
And back of the leg into the calf.
Moving into the foot,
Take the light into the right ankle,
Down into the heel,
Bottom of the right foot,
Into the first big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth littlest toe.
Release into the top of the foot and feel the whole foot filled with light,
The whole foot.
Move the light back up through the ankle,
The lower leg,
The knee,
The upper leg,
Thigh,
The right hip,
The right side of the abdomen,
The right side of the rib cage,
And back into the center of your chest.
Feel the whole right side of the body with light,
The whole right side of the body.
Move your awareness back into the center of your chest and take a breath in and breathe out.
Move the light across your left collarbone and into your left shoulder,
Front of the shoulder,
Back of the shoulder,
The armpit space,
Down into the upper arm,
Front of the arm,
Back of the arm,
Elbow,
And into that soft space on the inside of the elbow,
Into the forearm,
Front,
And back of the forearm,
Into the left wrist,
Into the top of the left hand.
Move into your thumb,
First finger,
Second finger,
Third finger,
And the last finger.
Into the palm of your hand,
The whole hand,
Fill the whole left hand with light.
Take the light back up into the wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
And back into the center of your chest.
Take a breath in and breathe out.
Moving the light down the left side of your body,
Front of the left rib cage,
Back of the left rib cage,
Down into the left side of the abdomen,
Front side,
And back side,
Into the left hip,
Front of the hip,
And back into the left glute,
Down into the left thigh,
Front of the thigh,
Back of the thigh,
Into the knee,
Front of the knee,
Back into that soft space behind the knee,
Into the lower part of the left leg,
The shin,
And back of the leg into the calf.
Move the light into the left foot,
Into your left ankle,
And down into the heel,
Bottom of the left foot,
The first big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth littlest toe.
Release into the top of the foot and feel the whole left foot filled with light,
The whole left foot,
And then moving the light back up into the ankle,
The lower leg,
The knee,
The upper leg,
Thigh,
The hip,
Abdomen,
Rib cage,
And back into the center of your chest.
Feel the whole left side body with light,
The whole left side body.
From the center of your chest,
Take a breath in and breathe out.
Move the light up into your collarbone and then feel it spread up into your neck,
Front of the neck,
Back of the neck,
Right and left sides of the neck.
Move up into the bottom of your jaw,
Chin point,
And the right and left sides of your jaw.
Move into your lips,
Bottom lip,
Top lip,
And both lips together.
Bring the light into your mouth,
Bottom row of teeth,
Top row of teeth,
Both sets of teeth together,
Top of your tongue,
Bottom of your tongue,
And fill your entire mouth cavity full of light.
Move into your nose,
Right nostril,
Left nostril,
Both nostrils together.
Move into your cheeks and the muscles in your face,
Right cheek,
Left cheek,
And both cheeks together.
Send the light in and around your eyes,
Right eye,
Left eye,
And both eyes together.
Move into your right ear,
Then your left ear,
And then both ears together.
Relax into the space between your eyebrows and feel it spread up into your forehead.
The crown of your head,
The back of your head,
The right side of your head,
The left side of your head,
And then your whole head filled with light.
Fill the whole body with light from the crown of your head down into both feet.
Fill the whole body,
The whole body.
From here,
We remember your sankalpa that you called forward in the beginning of this practice.
Put this intention in and through your body as you take a few moments to rest here.
Here's our thirdwood.
You You You You You Slowly bring your awareness back into your body Notice the temperature on your skin Notice the support beneath you where your body meets the bed or floor You can begin to bring in little tiny movements wherever it feels best fingers toes You might even take a nice full body stretch through your arms and legs And when you're ready blink your eyes open to the room Be so gentle with yourself as you continue to move out of this dreamy and relaxed place back into your day Thank you for joining me namaste You
