Hello friends and welcome to this week's yoga nidra practice Take your time now to get super comfy.
However,
That looks for you in your body today And remember it's always okay to shift or change positions during the practice Just come back to my voice guiding you as soon as you can We could really think of this practice as yoga for the nervous system and brain Imagine you are closing all the open tabs and powering down your computer at the end of the day Well,
Just like that we are closing down the movement in the body and our outward momentum Taking some time away from the distractions of our lives positive or negative and just rebooting Just being in stillness and not doing Let's begin by checking if there are any more minute adjustments you can make to your physical body Good feeling so subtle so comfy Let's take a few deep breaths together Inhale through the nose Hold And now let go through the mouth feel yourself pressing out all the air And now two more times Just like that extending your exhales Inhale Hold And exhale out all your breath Again inhale Hold Inhale Hold Exhale Now begin to sense the weight of your body All the places it's touching the surface you are on The weight of your bones,
Muscles,
Connective tissues,
Fluids,
Even your skin Sensing your body as getting really heavy Sinking down through the floor Held energetically by the earth Letting go completely now Next we'll invite an intention or Sankalpa into the practice In this Yoga Nidra we will set the intention of accepting who and how we are Right here,
Right now,
In this very present moment where it's quiet and still Could you invite a felt sense of contentment Just lying here,
Comfy,
Being guided by a loving voice Begin to focus on your breath infusing the area of your heart Your energetic heart center And now can you bring something to mind you feel it touching And now can you bring something to mind you feel a deep appreciation for It could be anything Just feel that sense of appreciation as you breathe into your heart space Now allow that thought to dissolve And repeat this intention after me in your mind I am enough just as I am I am enough just as I am I am enough just as I am I am Know that this sweet intention has the power to shift old patterns of unhelpful self-talk deep in your subconscious And we'll bring back our Sankalpa later in the practice We will now rotate awareness around the body Allow your attention to fill the areas I mentioned Moving around the body filling every area with awareness Perhaps sensing the subtle energy that permeates every nook and cranny of your body We'll begin with the right hand thumb First finger Second Third And fourth Fill the palm with your awareness To the top of the hand Your entire right hand Wrist Forearm Elbow Upper arm Shoulder Right collarbone Right side of the chest Right side of the abdomen Right hip Thigh Knee Ankle The top of the foot The big toe Second toe Third Fourth And fifth toe All five toes And the sole of the foot And sensing the right side of your body as one The whole right side shimmering with subtle energy Let your attention move to the left hand thumb now First finger Second Third Fourth Into the palm The top of the hand Your whole left hand Left wrist Forearm Elbow Upper arm Shoulder Collarbone The left side of your chest Left side of your abdomen Left hip Thigh Knee Lower leg Ankle Top of the foot The big toe Second toe Third Fourth And fifth All five toes And the sole of your left foot And now sense the whole left side of your body The entire left side And slowly shift your attention to your navel Solar plexus Heart center The hollow of the throat To the inside of your mouth Allow your awareness to fill the inside of your mouth Sensing the tongue Cheeks Gums And teeth To the lips Noves Right nostril Left nostril Both nostrils simultaneously Right cheek Eye Eye Eyebrow Temple To the left cheek Left eye Eyebrow Temple And now can you sense both your eyes at the same time?
Both eyes held at ease Relaxed inward To the right ear The left ear And to the third eye The crown of your head Allow awareness to spread into your entire scalp Your brain The right hemisphere of your brain To the left hemisphere of your brain Your entire brain within your skull And now your whole head Your whole head To your entire body And the whole body as one Shimmering with radiant energy Your whole body unified by its life force energy Come back to the awareness of your breath Your natural breath Inhaling and exhaling effortlessly Bring your attention to the middle of the soles of your feet And now imagine pulling your breath up the bones in your legs to your navel Your heart center,
The throat,
Third eye To the crown of your head And then back down the body Third eye,
Throat,
Heart center,
Navel Legs to the center of the soles of the feet Continue to imagine your breath passing through all these points For several more breaths Your whole body's cellular breath And your breath as a current of energy Your whole body breathing And your whole body breathing And your whole body breathing And now with your next exhale let go of the breath And begin to sense your body But you sense your body as hot,
Heat through the whole body Very warm everywhere A feeling of warmth coming over your entire body And now can you shift into imagining the sensation of coolness in your whole body Your entire body as cold Your skin feels cold,
Almost shivering Coldness everywhere And now back to that feeling of warmth,
Heat Your body is so warm it's steaming Body is hot Switching back to cold again Experience your entire being feeling chilled,
Burr,
Very cold body And now without thinking about it add in the feeling of warmth to your sense of coolness Feeling your body hot and cold simultaneously Hot and cold at the same time Okay now allow the sensing of temperature to dissolve,
Resting here in your cozy nidra nest The felt sense of simply being Just resting in pure awareness,
Pure love As you rest here take in the pure knowing that you are enough That you are enough And that you are not your thoughts or circumstances You are a radiant being vibrating pure love And that is enough,
More than enough This is your true nature Could you feel into the infinite energy space of your own heart here Full being peace Perfectly enough right here,
Right now Welcome in any and all visions behind the eyelids Resting here as the witness Settle here now until you hear my voice again And in this sweet floaty place of pure awareness Could you invite our intention to come to mind again I am enough just as I am Feeling it in your whole body as you repeat it a few more times I am enough just as I am And now we'll begin to end our journey of yoga nidra Bring your attention back to your breath Feeling the movement of your breath within And might you welcome some deeper breaths now Feeling your body with breath Sending your attention down to your toes,
Giving them a little wiggle And the fingers gently moving And allowing any organic movements to arise as you gently rouse yourself from this place of deep rest And in your own time you might roll to your side if you're lying down and just rest here Taking in the effects of the practice And whenever you're ready moving on with your day or your evening I'm so happy that you decided to do this for yourself today Wherever you are I'm wishing you all the best.
Namaste
