Hello,
Welcome to Yoga Ninja Sanctuary.
This is a guided meditation that is called Yoga Nidra.
And it's a way to regulate your nervous system.
It's a way to come into a deep state of rest in a really short amount of time.
So I would love it if you meditated with me.
I'll see you in the video.
It's so great that you're here and that you are wanting to do some deep rest.
And so this is exactly what Yoga Nidra can offer you.
It can offer you a deep state of rest in a really short amount of time.
If you need to make a few more adjustments,
Please do.
You just want to be so comfortable.
Make sure that you're warm enough.
All these little special things that you can do to really make this.
A ritual for yourself.
Maybe putting some lip balm on.
Or covering the eyes with a special eye pillow.
Perhaps using a weighted blanket.
But it's also perfectly fine to just lay on the floor.
So let us.
Keep getting stiller and stiller.
Feeling into the positioning of your body.
Making any other little adjustments.
Can you sense your place in the room?
Feeling the surface of whatever you're resting on.
Think of this as your body grounding.
Could you feel the next few exhales?
Softening all your muscle.
Surrendering to gravity.
Now let's do a few exhales where we make a sound and we're going to go.
Use this sound and this energy.
As a way to Just let go of anything that doesn't serve you.
And you know what?
You don't even have to name that.
It's just the intention.
Letting go.
All right,
We'll do it a couple times.
Inhaling.
Come on.
Again.
Letting it go.
Again,
Sensing the backside of your body.
The weight of your body here.
Can you feel your clothing on your body?
Feel of your clothes or your blanket.
Try to tune into one spot where you feel the skin meeting the fabric.
Becoming very aware.
And focus.
Letting that go and bring attention to just rest here at the nostrils.
Rise and fall.
Sensing your breath as if it could breathe all the way and cleanse the whole skull.
You might imagine a cool.
.
.
Crisp energy flowing into your head.
Start to focus on the breath cascading down the body.
Practicing present.
Awareness.
Feel the belly gently rise on your inhale.
Soften back down to the earth on your exhales.
Adding Ujjayi Pranayama to this watching of the diaphragmatic breath.
Ujjayi breath is where we gently squeeze the back of the throat like this.
Okay,
So you're not really making hardly any noise outwardly,
But you can hear an ocean sound.
Just begin to try that on your exhales.
Now at the same time,
Start to feel how your body presses all the breath out,
Like your belly sinks back down towards your spine.
Now you can add the inhales in if you'd like.
Doing that Ujjayi breathing with the inhale as well.
Feel how your body moves,
How your diaphragm.
Fills and empty.
Breathing the breath all the way down.
Exhaling fully.
Now after this next exhale we'll part ways with Ujjayi Pranayama.
Widening your awareness till you sense your whole body.
Your whole body.
This is effortless rest.
There's nothing you need to do anymore.
Pull in your Sankalpa.
If you're not currently working with a sankalpa You might simply use this intention.
I allow myself to rest deeply.
But you also could create an intention.
Take a moment here.
Okay,
So now.
.
.
We're going to plant this intention.
Like a seed in the subconscious.
So repeat it three times with feeling.
Next,
We'll move around the body.
You follow my voice.
And just let your attention rest on each area.
That I mention.
We're beginning at the right hand thumb.
And the first finger.
And the next finger.
Finger.
Another small finger.
Feeling all.
Of your digit.
And now the palm of the hand.
Sensing the palm.
And the finger.
Now taking attention to the left hand thumb.
Left hand thumb.
And the first finger.
The next finger.
Your next finger.
And the pinky finger.
The palm.
Sensing the palm.
And all five fingers.
Now feeling both palms and both sets of fingers.
All the fingers and the palms alive with sensation.
Focus on the right wrist.
The left wrist.
The right elbow.
Left elbow.
Both elbows together.
Right shoulder.
The left shoulder.
Both shoulders.
Both shoulder.
Now,
The inside of the throat.
Inside of the throat and the root of the tongue.
Tip of the tongue.
Your gums and teeth.
Now strong.
Sense of both cheeks.
The right hand bone.
Left temple.
The right eye and the left eye.
Both eyes together.
The eyebrow.
The third eye.
Whole forehead.
The top of the hand.
Back of the head.
The base of the skull,
And the sense of the whole spine moving down.
To the tailbone.
And the right glutes,
The left glutes the right hip,
Left hip.
Right knee,
Left knee.
Right ankle,
Left ankle.
Bring to mind the sole of the right foot.
The sole of the right foot.
The big toe.
Second toe.
Third,
Fore and bae.
Sense of the whole right foot.
Move attention to the sole of the left foot.
The sole of the left foot.
The bag toe.
Second tone.
Third.
4.
And the 12th on the toes and the sole of the foot Now feeling both feet.
And all is home.
The leg.
The navel.
Real K.
And heart center.
Awareness resting at the heart center.
Expanding.
Heart energy into the whole body.
The whole body.
Sensing and feeling.
Your whole body has won.
The whole body radiant with life force energy.
Whole body.
Why?
Vibrant.
Helene this.
Aliveness through the breath.
Simply breathing.
Become the witness of the breath.
Begin to very much focus on the breath.
At the nostril.
Feeling the physical breath.
Now move attention to the third eye.
Can you imagine that you could breathe your breath in and out?
So the breath has energy.
Moving in and out the third eye.
Awareness comes now to the heart center.
Perhaps a subtle felt sense of breath at the center of the chest.
Now more of an energetic breath.
Imagine breathing your breath in and out from the center of the chest.
You might see your breath as a pillar or a wave of energy.
However you are experiencing,
Breathing in and out of the heart center is perfect.
Now moving to one more place,
The navel.
You might feel the rise and fall of the belly.
Can you imagine your breath flowing beyond?
Beyond the physical body.
Breathing in and out through the navel.
Come back to the breath of the nostril.
Feel and breathe as you count the breath backwards from 10 until.
Why?
Inhale,
10.
Exhale,
Pen.
One number one breath.
Do you get lost?
Just come back to 10.
Feeling the energy of the breath.
The answer is.
.
.
And wherever you're at with the counting,
Just let that go.
Becoming aware of the whole body.
Aware of the whole body.
Seeing the body in the mind's eye.
Can you begin to create a felt sense of the body as very hot?
The body starting to perspire.
Like you have too many covers on.
Body hot.
Now move the covers and imagine the body as cool.
Body is cool.
Slight chill to the skin.
Create the body as cool.
And now moving back to the body as warm.
The body is warm.
Almost high.
Definitely about to break out into a sweat.
Now come back to cool.
Body is cool,
Refresh Be spacious.
And cool.
Now a sense of both the body as cool and warm.
Cool and warm together.
Both of those sensations together.
And letting that go a felt sense of the body.
Interesting.
Maybe even rocking.
Sensing swaying imagining the body was ever so subtly moving And now imagine the body as.
Very still.
Like a boulder.
No movement at all.
Solid and grounded.
And I'll come back to you.
Pursue gentle movement in the body.
Drifting,
Swaying Just imagine what this would feel like.
And body softly swaying and moving like seaweed in the ocean.
Now coming back to stillness.
A feeling of being very solid.
Not moving.
Grounded.
Very ground.
Now a sense of Swing.
And stillness.
Together.
Swing in stillness together,
Opposites.
Returning now to the diaphragmatic breath.
The body resting.
The body deeply resting.
Drifting.
1.
Easy.
Sensing the deeper layer.
Of your being.
Beyond mental activity.
Sense,
Feel,
Or imagine this.
Inner field of wisdom.
Welcoming this wisdom.
In the most beautiful place.
Images of radiant light.
At the centre of your being.
With each breath.
Feel yourself resting back into this.
Pure space of knowing.
As if you've arrived.
To the depth of your being.
Your inner wisdom becoming more visible.
With each breath.
Pausing and listening.
Listening to you.
The profound intelligence.
Aligned with this place of insight.
My body.
Of wisdom.
You are awareness.
Simply alive.
Resting back in the nourishment of deep breath.
I'll take it one more time.
Resting here as your sky-like nature.
Union with all that you are Divine true radiance.
Floating in the all mass.
This shimmering space of pure alignment.
Resting.
And then this swirling space.
Of Oneness.
Welcome back,
You are some copa now.
Welcome back your intention.
Repeating this.
Three times.
Back to yourself.
Trust and know that.
This intention.
It's powerful.
Practice.
You can trust at your desires.
Will come to fruition.
Resting here.
Coming back ever so Slowly.
From yoga nidra.
Resting in the feeling.
Of this light altered state that is yoga nidra.
Resting here for as long.
As you'd like.
For those that are ready to come back from the practice.
Two sips of breath through your nose.
And let that go Now a deep breath in.
Start to come back to the awareness of the contact your body's making.
With the surface you're upon.
You might feel your weight.
You're warm.
With a spee.
Your body's in.
Waking up even more by moving around your fingers and toes.
Opening and close the ham.
Head and neck a little bit.
You.
This space after yoga nidra is always a potent time Do you reflect?
To name.
What it is you want.
Or even to just rest and awareness.
However you choose to.
Return from the state of Yoga Nidra.
Let it be.
Intentional.
And slow.
Become the watcher of.
The way you are.
Just noticing.
Whatever's next for you,
I wish you all the best.
Namaste.
