Hello and welcome to your quick yoga nidra practice,
Which you can use as a power nap or when you just need a short little break.
As always,
Make sure that you are as comfortable as possible.
This is a really important piece in the yoga nidra practice so that your body and your mind can let go completely and you can really get all the benefits of the practice.
If there's excess light in the room you're in,
It might be nice to cover the eyes.
Make sure that you also feel cozy,
So maybe even putting a blanket on or some socks and a sweatshirt as your body temperature will drop during our practice.
We'll begin now by becoming aware of any sounds in your environment.
Just moving from sound to sound.
Start to notice if you could sense any sounds a little farther away.
Now begin to focus on the sense of your body resting back into the surface you're upon.
Feel the support beneath your head and the support under your back.
Notice how your arms and hands feel held.
Becoming aware of the lower half of your body and how it is supported,
And the sense of your whole body letting go,
Releasing into the surface beneath you effortlessly.
Start to focus on your breath now,
The simple rise and fall of the rhythm of your breath.
Let you hear your breath as it moves in and out of your nostrils.
Now to help us get into the parasympathetic realm of the nervous system,
We'll practice the physiological sigh.
This is two sips of breath in through your nose like this,
And a nice long,
Slow exhale out your mouth.
I like to think of the exhale like you were blowing a dandelion and the little pieces flowed away in the wind.
Inhaling now,
Exhaling.
Two more times,
Feeling your body so relaxed,
So at ease.
If you're working currently with sankalpa,
Call that in now.
If not,
Try using this one.
I allow myself deep rest to nourish my body,
Mind,
And spirit.
Repeating three times.
I allow myself deep rest to nourish my body,
Mind,
And spirit.
I allow myself deep rest to nourish my body,
Mind,
And spirit.
I allow myself deep rest to nourish my body,
Mind,
And spirit.
Take a nice deep inhale through your nose and slowly exhale.
Now we'll practice the rotation of consciousness.
Follow my voice as I guide you around the body,
Placing your attention in each area,
Beginning at the crown of the head,
The center of the forehead,
The third eye,
Right ear,
Left ear,
Right eye,
Left eye.
The tip of the nose,
Right cheekbone,
Left cheekbone,
Upper lip,
Lower lip,
The surface of your tongue.
Become aware of the whole inside of your mouth,
The whole right half of your face,
And the whole left half of your face.
Now sensing your whole head,
The hollow of the throat,
Right shoulder,
Elbow,
Wrist,
Palm,
All five fingers,
The whole right hand,
The whole right arm,
Left shoulder,
Elbow,
Wrist,
Palm,
All five fingers,
The whole left hand,
And the whole left arm.
Sensing and feeling both arms and hands now.
Move attention to the center of your chest,
The solar plexus,
Navel,
Right hip,
Knee,
Ankle,
All five toes,
And the sole of your foot,
Your whole right foot,
Your whole right leg,
Left hip,
Knee,
Ankle,
All five toes,
And the sole of the foot.
A sense of your whole left foot and the whole left leg.
Sensing both legs and feet simultaneously.
The tailbone.
A sense now of the entire spine,
All the way from the tailbone up the body to the base of the skull.
Sensing the whole back side of your body and the whole front side of your body,
Right side of your body,
Left side of your body,
Your whole body.
Feeling your whole body as one radiant field of energy.
Your whole body resting.
Return now to an awareness of your already happening breath within.
Sensing and feeling the rise and fall of your breath.
Begin to imagine that your inhale would flow to the very top of your head,
And that your exhale would flow down your whole body to your toes,
And then inhaling up the body from the toes back to the crown.
Exhaling through the whole body again.
Breathe like this.
Breathing with your whole body.
A sense of the energy of your breath moving up and down the body.
And now let go of this breath.
Awareness saturating the entire body.
The whole body deeply resting.
Melting into the earth.
Whole being at ease.
Simply resting.
Receptive and aware,
Yet completely relaxed.
Peace.
Calling back the sankopa,
Repeating it three more times in your mind.
I allow myself to rest deeply and nourish my body,
Mind,
And spirit.
And now guide your attention back to your breath.
Gently encouraging some deeper breath.
And now taking two sips of air in through the nose.
And a nice long exhale.
Again.
Gently awakening the body by bringing some movement to your fingers and your toes.
Gently nodding the head from side to side.
Becoming aware of the space and the sounds around you.
Taking your time to come back.
Changing positions as you're ready.
And moving back into your day or evening with a renewed sense of peaceful energy.
Thank you for joining me today.
I'm wishing you all the best.
Namaste.
