Well,
Hello.
This is your space and time for deep nourishing rest through the practice of yoga nidra,
An effortless guided meditation.
There's nothing you need to do except get comfortable.
Closing down your eyes.
Start to relax the muscles in your cheeks.
Your jaw.
Your lips and chin.
All the tiny muscles around the eye.
The whole forehead.
Feeling the face relax,
Letting go of all expression.
Now let your awareness drift into a sense of your whole head.
I'm just turning off the brain.
Or you could think of it like closing all the tabs.
One by one,
Each exhale.
Shutting down this operating system for now.
Ears listening.
What are you hearing in your space?
Can you hear anything beyond your space?
Can you hear anything?
In my space.
Energetically taking in your surroundings.
In their mind's eye,
You could see the space you're in,
The ceiling.
The floor.
Wow.
Could you see yourself in this space,
Resting?
What do you look like?
Resting here.
Begin to feel the clothing on your skin.
Or if you have a covering,
Feeling the cover or the pillow beneath your head.
Feel into the contour of your body.
Into where it's resting.
Sense of the body held.
Smelting down a little more with each exhale.
Inhaling and exhaling.
Feeling the body as heavy.
Feeling the weight of your shoulder blades and your upper back.
Now can you sense your hips?
And what about the backs of the legs,
The heel?
Can you sense the impression your body is making?
On this surface.
Now let your awareness rest at your abdomen.
And taking some diaphragmatic breaths.
Feeling the belly rise on the inhale.
And soften back towards the spine on the exhale.
Can you sense a spaciousness with your inhale?
Let that spaciousness spread up into the chest.
Up to the collarbones.
Into the neck.
Up into the face and head.
Feeling your whole body energetically expand with your inhales.
Sense your body as buoyant.
Yet grounded.
Take a few more breaths like this.
From this sweet,
Sweet space of stillness and relaxation.
We can call in our sun call buzz now.
If you're not currently working with a syncopa,
You can create one for tonight or use this example.
I release what no longer serves me,
And I welcome new growth.
I release what no longer serves me and I welcome new growth.
Or you can make your own intention.
I'm going to give you a moment here.
And now.
Repeating this sankalpa three times.
Moving into the next phase of this journey.
We'll move our awareness around the body.
Let your attention rest on every little spot.
Sense,
Notice,
Feel.
Just be with that spot.
We'll begin at the right hand thumb.
The index finger.
Middle finger.
Wing finger.
And pinky The palm.
Top of the hand.
The whole right hand.
Breath.
Forearm.
ELBOW upper arm.
Shoulder.
Right collarbone.
Hollow of the throat.
Left collarbone.
Left shoulder.
Upper arm.
ELBOW Lower arm.
Meh.
Pollen.
Pinky Ring finger.
Middle finger.
Index finger.
Thumb the whole left hand.
The whole right hand.
Both hand.
Both arms.
Right side of the chest.
Left side of the chest.
Center of the chest.
Center of the chair.
Solar plexus.
Lower abdomen.
The right hip.
5… me.
Lower leg.
And gone.
Heal.
Arch of foot,
Ball,
The sole of the right foot.
Big toe.
Second toe.
Third,
Fourth,
And the pinky toe,
Sensing the whole right foot.
Whole right foot.
Just allow attention to shift to the left pinky toe.
The next toe.
And now.
.
.
Nah.
Big toe.
Ball of foot,
Arch.
Heal.
The entire sole of the left foot.
The whole left foot.
Ankle,
Lower leg.
Knee thigh.
Heh.
Both feet.
Both legs.
The lower half of the body.
The upper half of the body.
Back of the head.
Top of the head.
Center of the forehead.
Right eyebrow.
Left eyebrow.
Both eyebrows,
Both eyes.
Right temple,
Right ear.
Right cheek.
Left temple.
Left ear.
Left cheek.
The jaw.
Boop.
The tongue,
Roof of mouth.
Haul now.
Awareness expanding into the whole head.
Whole body.
The whole body now,
Sensing.
The whole body as one.
The whole body subtly vibrated.
Breathing.
The whole body radiant with life force energy.
Can you feel the breath in this body?
The breath rolling in and out,
Like a wave.
Can you imagine the breath flowing up and down the body?
See the breath as a color,
A wave.
Rolling up and down the body.
The wave rolling all the way down to the feet on the exhale.
The wave flowing up the body on the inhale.
However you're seeing this is perfect.
Breath just flowing effortlessly.
Up and down the body.
The wave flowing.
You are the way.
A vessel of life force energy.
Vibrating.
Breathe.
Breathe out.
Can you start to imagine this breathing body swaying?
Sense and feel the body swaying,
A gentle movement.
Gentle movement.
Swing.
Now feeling stillness in this body.
Still as a statue.
I'm moving.
Avoid.
Welcome back.
The felt sense of.
.
.
Rocking or swinging.
As if the body were swaying in the wind on a hammock.
Ever so gently.
Lovingly rocking.
And start to return to stillness.
The stillness of a boulder.
Grounded.
Unmoving.
Round.
Could you begin to feel now stillness and gentle swaying simultaneously?
Simultaneously sensing and feeling,
Swaying.
And stillness.
Maddie not going.
Imagining now.
Resting beneath.
The Big Blue Sky.
Feeling the earth warm.
From now.
Warm sun.
Feel the warm earth under this body.
In the sky.
Clouds moving in.
Saw.
Daytime cloud.
Moving across this blue sky.
Imagining a gentle rain beginning to fall.
Steady,
Gentle,
Pitter-pattering.
Rhythmic cleansing.
With each breath.
You're taking in the smells of the earth.
Smelling the rich soil.
The newly sprouted grass.
And as this rain falls,
Imagine it washing through your inner landscape as well.
Washing through the inner landscape.
Clearing away heaviness.
Old stories or anything that no longer needs to be carried.
This trickling rain cleansing No effort needed.
As the rain knows just where to go.
One with the earth all around you.
Held,
Resting.
Cleansed by this gentle,
Warm rain.
Releasing.
Back to the earth.
Sensing this spaciousness that's arising within as you energetically let go.
Simply resting here.
Resting Basking in the peace.
Stillness All that is needed is here within.
All is here and all is well.
Resting deeply.
Resting.
Here in this space.
You can repeat this in culpa three more times.
Watering the sea.
Of your deepest desire The one I suggested,
I release what no longer serves and welcome new growth.
Basking in this limitless space.
For a bit longer.
Can you start to feel the breath at your nostril?
We're now journeying back from the state of yoga nidra.
Heal your breath.
Feel the life force energy pulsating within you.
Imagine the heart beating.
And the blood pumping through the veins and arteries.
Starting to sense the whole body.
Come back to the sense of.
.
.
The body on the surface it's resting upon.
Feeling the weight of your arms and hands.
Legs and feet.
Letting the action of the breath,
Inhaling.
Healing.
And start to move the body if you're intending to.
Come back into the waking state now.
Moving your fingers and your toe.
Nodding your head from side to side.
Maybe even stretching the legs and arms.
Really taking all the time that you can to return from this practice of yoga nidra.
Acknowledging the way you feel.
Maybe you feel relaxed,
At peace.
Lovely time,
Too.
Go on with other activities and practices that are really food for your soul.
Reflecting on the practice,
Maybe you had some insight.
Maybe you just love being in that relaxed space.
There's no certain way to practice yoga nidra.
Giving thanks for your experience.
Resting here in the knowing of the many,
Many benefits this simple practice offers.
Nervous system regulation.
Circadian rhythm resets.
Tension soother,
Muscle relaxer.
If you'd like to start to move on,
You could take some deep breaths with me,
Inhaling.
Again.
Milk star too.
Change positions.
Maybe lying over onto your side.
Hmm.
So good to share this with you.
So whatever's next for you.
I hope that's.
.
.
You feel this natural,
Innate state of ease and peace.
I hope you'll come back to this practice as often as you can.
It really is cumulative.
It literally is a bomb.
It's a bomb for your nervous system,
Your brain,
Your physical body.
It is,
Like I said,
Deeply nourishing on every level of your being.
So,
So supportive,
Too.
Opening up and remembering who you are.
I hope that you feel amazing.
And I invite you to come back to this practice as often as you would like to,
To reset and to find that deeper sense of peace again.
Until next time,
Bye.
