Welcome to Yoga Nidra Sanctuary,
Your place for deep rest.
If your mind has been busy or if you're just simply ready to let go of the day,
You've come to the right place.
All you need to do now is get comfortable,
Cozy,
And allow my voice to guide you into a deep state of relaxation.
I'll see you in the video.
Get yourself as comfortable as you can.
If you haven't already,
Maybe this is your first time doing yoga nidra.
What's it all about,
You wonder?
It's the effortless deep rest practice.
You could call it a guided meditation or a guided relaxation,
But really the whole point of it is is for you to completely let go,
Especially the physical body.
But your consciousness stays aware.
There's no rules,
There's no certain way to do it,
Just allow it to unfold as my voice guides you through the systematic set of techniques.
All right.
Take another few moments to get snuggled in.
And if you haven't closed your eyes yet,
Go ahead and do that now.
And now intentionally.
Softening and Connecting.
Connecting with yourself.
Let's start at the body.
Take a moment and just feel.
The backside of your body.
Feel the way your hips and buttocks is resting.
Your upper back.
Legs and feet.
Arms,
And hand.
Your head.
As if you could really feel gravity drawing you down.
Equally and evenly across the whole backside of your body.
Can you sense the feel of the ambient air on your exposed skin?
Or just the sense of your body meeting the space around you.
Now can you feel your clothing?
Your blanket.
Heal and sense the space above you.
Your body.
And the space above you.
Begin to imagine you're breathing up and into that space.
Just following the natural cadence of your own breath.
So you don't have to change your breath.
Think of the energy of your breath expanding beyond your body upward.
But also downward into the earth.
Maybe even a sense of the whole body breathing.
Start to deepen the breath.
Now begin to count this deepening breath.
Perhaps start out with four counts in and four counts out.
And if you feel the breath is naturally lengthening and expanding.
You can extend the count.
However you're doing this is perfect.
You're just focusing on the breath,
Counting.
No extra effort needed.
And start to notice that rhythm of this counting.
Keep going.
With this next exhale,
Allow this practice to simply dissolve.
And let awareness rest at the center of your chest,
Your heart center.
Welcome your Sankalpa.
If you're not currently working with a sankopa,
You could create an intention for your practice tonight.
For today.
Something like I trust in the unfolding of my life.
Or I'm always in the perfect place at the perfect time.
Maybe it's just one more.
I'll give you some time here And then when you're ready,
Repeat your Sankalpa three times.
Now we'll move into The next phase of the practice.
Moving around the body.
The rotation of awareness.
Place your awareness on each area I say.
Notice.
Notice if there's anything there.
There may or may not be.
Beginning with the right hand thumb.
The index finger.
Middle finger ring finger.
And pinky.
Come to sense all five fingers.
Now the palm.
Top of the hand.
Grass,
The forearm.
Hello.
Upper arm.
Shoulder,
Armpit.
Collarbone.
The right side of the chest.
Right half of the abdomen and waist.
Outside of the right hip.
The right hip joint.
5.
.
.
Me.
Lower leg.
Inca,
The heel.
Soul of the fire.
Big toe.
Second tone.
Third,
Fourth and fifth Coming to sense the whole right foot.
And now the leg.
Awareness moving into the whole right half of the body,
The hand,
The arm,
The shoulder.
Isolating awareness,
Sensing the whole right half of your body.
Whole right half of your body.
Now start to tune into the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinkie.
All five fingers.
HAN.
The top of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Collarbone.
The left half of the chest.
Now the left side of the abdomen and waist.
The outside of the left hip.
To the joint of the left hip.
Bye.
Knee,
Lower leg.
And gone.
HEAL Solidify.
Big toe.
Second toe.
Sir.
Word.
And Seth.
All five toes.
The whole of the left foot,
Sensing the left leg.
Sensing the whole left side of the body.
Awareness fills the left half of the body,
Sensing it as one.
Now can you bring awareness back to the heart center?
Back to the heart center.
To the navel.
Pubic bone.
Tailbone.
The lower back.
The upper part of the back.
Top of the spine,
The base of the skull.
Sensing the spine.
The back of the head.
Top of the head.
Center of the forehead.
The third eye.
Awareness saturating both eyes.
Both eyeballs.
I led.
TEMPLE the ear the nostrils.
You sense the fullness of the lips.
A tongue.
The tongue alive with subtle sensations.
Awareness expanding.
The whole body.
Billions of cells vibrating.
The whole body.
Whole body breathing.
Welcoming the awareness of the energetic rhythm of your breath.
The watcher of the breath.
Can you start to imagine breathing from the navel?
As if you could breathe in and out through the navel.
I'm just imagining this however it happens.
You imagine.
An orange glow emanating from this breath.
Breathing in and out an orange light.
Letting that go,
But moving awareness again to the heart center.
Coming back to this familiar sweetness and stillness.
Might you imagine breathing in and out from the heart center?
Imagine an emerald green glowing light here.
And this light emanating from the center of the heart.
To letting this go.
Awareness.
Resting at the very crown of the head.
Breathing in and out from the crown.
Sensing a violet energy,
Light emanating from the crown of the head.
Breathing and focusing at the crown of the head in the violet light.
And now we come to the nostrils,
A felt sense of the physical breath here at the nostrils.
Feel the quality of the breath as it moves in and out of the nostril.
Now the breath begins to wash up and down the body.
The breath filled with life.
Just allowing to come to mind.
Whatever colors.
As you guide the breath up and down the body with some light.
Moving the breath up and down the body.
The body filling with the light.
Letting go of the movement,
But staying focused with the light.
See the body as luminous.
Glowing.
The body shimmering with energy and light.
Shimmering with energy and light.
Deeply resting.
Witnessing the body's stillness.
Still as a statue.
The entire being.
Motionless,
Still.
Solid.
Still.
Now a cultivated sense of Each breath welcoming a fluidity in the body.
The sense of the body simply riding the gentle waves.
The body buoyant and flowy.
Felt sense of flowy movement.
Whole body.
Return to stillness.
Embodying now a statue.
Still as a boulder.
Unmoving.
Ground.
Now each inhale.
All comes back the way.
The natural flowing motion.
Of the inner working.
Of the body.
Sense the body.
Slowly swaying and flowing.
Moving like mercury in all directions.
Body flowing.
Lubricated.
Moving gently.
And start to welcome that feeling of stillness again.
Amidst this flowy movement.
Stillness and movement simultaneously.
Stillness,
Movement at the same time.
The same time together.
Attention slowly moves back to the nostril.
Notice your body resting.
Completely still.
Inward awareness.
Being here.
Nothing to figure out.
Simply present here now.
What is this awareness here?
Notice the breath.
Who is aware of the breath.
Simply being here now.
Aware of.
Subtle sensations in the body.
Who is aware of these sensations?
Simply noticing.
Ears listening.
Now to soothe the sound aware and listening.
Who is listening?
Open and receptive Thoughts come and go.
All that remains is pure presence.
Sing.
Has pure awareness.
Simply basking here in this space of stillness in this quiet place of quiet knowing.
Simply here,
Now.
Staying back as your divine,
True nature.
It's good.
Resting.
Deep,
Deep.
Peace.
Can you welcome back the awareness of your sankalpa,
The intention?
Repeating three more times in the mind.
Starting to allow attention to come back to the breath.
Back to you.
The rise and fall of the breath.
Might start to deepen your breath.
Fill your body with breath.
As if you were breathing all the way down to your feet.
Down to your hands.
Start to move your body.
If you're moving on with your evening or your day.
And start to heal.
Gently move your fingers and your toes.
Lightly to nod your head from side to side.
Really just taking as much time as you desire in coming out of your.
.
.
Yoga Nidra.
Relaxation.
If you'd like to,
You could take some breaths with me.
Two sips in through the nose.
And a long,
Slow exhale out your mouth.
Again.
And again,
Really just taking whatever time you can,
Just taking it slow,
Noticing how you're feeling.
Really nice time for maybe moving into some gentle stretching.
Maybe a little free writing.
But also incredible if you have to get back to work or a project.
I feel confident you'll be feeling a deeper sense of peace,
Clarity.
Alignment.
Until next time,
Namaste.
