My name is Stephanie Korres and this is my 15 minute yoga nidra practice.
Welcome to the practice of Yoga Nidra.
For the next little while.
Know this.
There is nowhere else you need to be.
And nothing you need to accomplish.
Yoga Nidra is a practice of resting while remaining aware.
You may choose to lay comfortably on your back.
To rest on your side or to find another position that feels supportive for you.
You might place a bolster or world blanket underneath your knees.
Perhaps folded blanket underneath your head.
And if you prefer to remain seated or reclined,
Know that that is welcome too.
Take these next few moments to gently arrange your body.
And your surroundings.
Allow yourself to find a position that feels sustainable for the duration of the practice.
You might choose to cover yourself with a blanket.
Knowing that the body can become cooler as it settles into stillness.
Invite your arms to rest wherever they are comfortable.
Offering your hands in an upward or downward position,
Or perhaps choosing to rest them gently on your body.
And only if it's comfortable,
You may find your eyes feel called to close.
Or perhaps you're more comfortable with them slightly open,
A soft and relaxed gaze.
Know that through the practice.
You are always welcome to adjust.
To move.
To pause.
You are invited to listen to what feels appropriate for you.
Begin by noticing the room around you.
Notice the sounds that are closest to you.
Then invite yourself to notice sounds that may be a little farther away.
Gently notice the temperature of the air.
The feeling of clothing or blankets against your skin.
And the surface supporting you.
Nothing needs to be changed.
Nothing needs to be fixed.
Simply notice that you are here.
As we move into this supported and informed practice.
I invite you to begin discovering what we might call an inner resource.
Your inner resource is a place.
Memory.
Image.
Sensation.
Person.
Animal.
Sound,
Or experience that brings a sense of ease,
Steadiness,
Security,
Or well-being.
It doesn't need to be anything extraordinary.
Perhaps a place in nature comes to mind.
A room.
A familiar landscape.
The presence of someone or something you trust.
Or perhaps your inner resource isn't an image at all.
It may simply be a feeling.
Know that there is no need to force anything to appear.
You might simply ask.
What helps me experience a sense of steadiness or ease.
If something arises.
Notice what it is like to experience this resource.
Perhaps there are colors.
Sounds.
Temperature.
Texture.
Or sensations within your body.
Notice where you experience the sense of ease or steadiness.
However subtle.
Or strong.
Or perhaps however absent it is right now.
All of this is welcome.
Know that your inner resource is available as an option.
Throughout this practice.
And in any time.
You may return your attention to this inner resource.
Trusting that you remain in charge of where your attention goes.
From this plane.
You are invited to consider a Sankalpa.
A heartfelt intention.
Rather than something you need to achieve.
Perhaps allow it to represent something deeply meaningful to you.
You might quietly ask yourself.
What matters most to me.
Perhaps a single word arises.
Such as pee.
Courage.
Connection.
Trust.
Compassion.
Or perhaps something entirely your own.
Your intention.
Might also take the form of a short statement.
It can be something simple.
Something that feels authentic to you.
There is no need to search for poetic words.
And if no intention arises in this moment.
You can simply remain open and curious.
If you have found an intention.
Silently repeat it to yourself.
Allow yourself to notice how it feels rather than trying to make anything happen.
Let the intention rest gently in your awareness.
Gently invite your attention to move towards your breath.
There is no need to control your breath.
Just invite yourself to notice.
That breathing is simply happening.
Feel the natural inhale.
And the natural exhale.
Perhaps notice where breathing is easiest to sense.
At the nostril.
The Chess.
The rim.
The abdomen.
Or somewhere else.
Notice the body receiving the inhale.
And releasing the exhale.
No particular rhythm is required.
Perhaps sense the entire body being breathed.
The body resting.
Breathing happening naturally.
If thoughts appear,
Nothing has gone wrong.
Simply notice them.
And when it feels appropriate.
Allow attention to return to the sensation of breathing.
Inhale.
.
.
Exhale resting.
And aware.
Now we will move awareness through the body.
There is no need to physically move.
Simply hear the words.
And if possible,
Sense into each part of the body as it is named.
If any area does not feel comfortable to focus on.
Permission,
Your attention elsewhere.
Or return to your inner resource.
Begin with the right hand.
Notice the right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder the entire right arm.
Next,
Bring awareness to the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger little finger.
Palm of the hand.
Back of the hand.
Rice.
Lower arm.
Elbow.
Upper arm.
Shoulder.
The entire left arm.
Sense both arms together.
Both hands.
Both arms.
Invite your awareness to the right foot.
Big toe.
Second toe.
Third toe.
4th toe.
Little toe.
Soul of the foot.
Top of the foot.
Heal.
Ankle.
Lower leg.
Knee.
Upper leg.
The entire right leg.
Now notice the left foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Little toll.
Sole of the foot.
Top of the foot.
Heal.
Ankle.
Lower legs.
Knee.
Upper leg.
The entire.
Left leg.
Sense both legs together.
Both feet.
Both legs.
Bring your awareness towards the back of the body.
Notice the back of the head.
The shoulder.
The upper back.
Middle back.
Lower back.
Back of the pelvis.
Sense the entire back of the body resting against the support beneath you.
Notice the places where the body meets the floor,
Mat,
Chair,
Or wherever you decided to land.
Gently bring awareness towards the front of the body.
The top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
Right eye.
Left eye.
Right cheek left cheek.
The nose.
Lips Ciao.
The right side of the chest.
The left side of the chest.
Center of the chest.
Upper abdomen.
Lower abdomen.
Sense the entire front of the body.
Now sense the entire back of the body.
Front and back body together.
Right side of the body.
Left side of the body.
Both sides of the body together.
Now perhaps sense the whole body at once.
The whole body resting.
The whole body breathing.
The whole body held by the surface beneath you.
Nothing to accomplish.
Simply just sensing.
Notice whether there are sensations present within the body.
Perhaps a warmth.
Coolness.
Heaviness.
Lightness.
Tingling.
Stillness.
Movement.
Or perhaps something that doesn't need a name.
Rather than changing any sensation.
Simply notice.
Perhaps a heaviness.
Notice where heaviness may already be present.
The body supported by the ground.
The weight of your limb.
You're late.
Your arm.
The weight of your head.
Sensing heaviness.
Now perhaps notice lightness.
Or even a sense of spaciousness.
Buoyancy.
Or simply imagining what lightness might feel like to you.
Happy.
And light.
And then both possibilities held within awareness.
There is no correct experience.
You might.
Simply notice what is here.
Now notice.
Whether there is any feeling or emotion present.
There is no need to search.
Perhaps calm is present.
Perhaps restlessness.
Contentment.
Sadness.
Joy uncertainty.
Or perhaps nothing easily named.
Whatever is here.
See if it can simply be noticed.
No analysis is required.
You might quietly acknowledge.
This is what I'm noticing right now.
Notice where,
If anywhere,
You experience this feeling within the body.
Does it have a shape?
A texture.
A temperature.
A sense of movement.
You do not need to change this.
And you do not need to stay with anything that feels overwhelming.
Your inner resource remains available.
You may return to that sense of steadiness at any time.
Perhaps notice this feeling can be present.
And awareness is also present.
Now allow yourself to imagine a wide open sky.
There is no need to visualize it perfectly.
Maybe you simply sense a spaciousness.
Imagine the sky stretching in every direction.
Our pen expansive.
Nothing to hold on to.
Thoughts may appear like clouds moving through the sky.
Sensations may arise.
Feelings may arise.
Sounds may come and go.
Notice that awareness can hold all of these experiences.
Nothing needs to be pushed away.
Nothing needs to be held on to.
Perhaps sense yourself resting as awareness itself.
Open present.
Observing.
For the next few moments.
There is very little to do.
Simply rest.
Notice sound.
Sensations.
Stillness.
All appearing within awareness.
Begin to remember.
The heartfelt intention you explored earlier.
There is no need to force yourself to remember the exact words.
Perhaps simply reconnect with the feeling behind your intention.
Silently repeat your sankalpa.
Notice how it feels in this moment.
Perhaps it feels different.
Perhaps it feels exactly the same.
There is nothing you need to make happen.
Gently allow your intention to rest with you.
Begin gradually.
Bringing your awareness back towards the physical body.
Notice your breathing.
Notice the support underneath you.
The sounds within the room.
The sounds beyond the room.
Notice the temperature of the air against your skin.
The weight of your clothing or blanket.
The shape of your body gently resting.
There is no hurry.
You might begin making very gentle,
Small movements.
Perhaps moving your fingers.
Your toe.
Gently moving your hands or feet.
If it feels good,
Perhaps stretch in whatever way your body is asking for.
You might bend your knees.
Or slowly roll towards one side.
If you are seated,
You might simply become more aware of your surroundings.
Taking your time.
If you have rolled to your side,
You are welcome to remain here for a few more breaths.
And only when you feel ready.
Gradually.
Gently find your way towards a comfortable seated or resting position.
Quietly notice the room again.
Perhaps noticing light.
Color.
So.
And your connection with this space all around you.
And taking a moment to acknowledge that you have given yourself this time to rest and notice.
There is no particular feeling you need to take away from this practice.
Whatever you are experiencing is enough.
Perhaps calling to mind your intention one final time.
As you move into the rest of your day or evening.
You may carry with you the awareness that your inner resource remains available.
A place you can return to.
A reminder of steadiness.
And a reminder that awareness is present.
Even as experiences come to change.
Thank you for sharing this practice.
Take all the time you need before moving on.
The practice of Yoga Nidra is now complete.
