Hello,
Hello,
And welcome.
What is yoga nidra?
It is a practice of deep relaxation.
It's effortless.
I'll guide you.
All you have to do is get comfortable and allow my voice to take you to this really,
Really deep,
Nourishing space of rest.
It's the perfect way to let go of tension and the body and the mind.
Ann.
Just rest,
Just take care of yourself.
So I hope you'll join me.
Closing down your eye.
Starting to feel your breath.
One place you might really tune into your breath is at your nostrils.
What about your chest?
Feel your breath at your chest.
Just welcoming the awareness of your whole body.
Relaxing in the space you've chosen.
Yoga Nidra really is a systematic guidance.
From physical body to our most subtle layers of being.
And through this process,
It's possible to re-pattern belief.
We use some culpa.
And intention.
We'll touch on that in a moment.
This practice gives us an opportunity to connect to the witness aspect of ourselves.
The observer,
This part of us that is unchanging.
Or our true nature.
And through this practice,
We.
.
.
Can disidentify from the ego,
From the thinking mind,
And really rest in that awakened place of our true nature.
We effortlessly connect with the deepest.
Parts of ourselves.
So now we'll start.
I'm gonna do a tension and release practice to get started.
So go ahead and Take a breath in and tighten your fists,
Your arms,
Your legs,
Your feet,
Your core,
Whatever you can tighten on your body.
And now let it go.
And this time we're going to hold the breath at the top while we tighten.
All right,
So breathe in,
Tighten,
Tighten.
Tighten your whole body and hold your breath at the top.
And now let it all go.
Let's try that one more time.
So tightening as you breathe in,
Clenching the body,
Hold your breath at the top.
Keep holding.
Holding and let it all go now.
Completely melt into the surface.
You can let go now.
There's nothing else you need to do.
Unburden yourself.
And just breathe with me now.
Inhale,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Inhale,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Inhale,
4,
3,
2,
1.
Exhale,
Four,
Three,
Two,
One.
Keep going a few more times.
One more round.
Feeling your body so deeply relaxed already.
Really feeling the body.
Feeling your body resting so still.
No place to go right now except inward.
Inward to the space of your heart.
Imagine the energy of your heart chakra.
You might see an emerald green glow in this area or a shape.
Whatever comes to mind.
What represents your heart chakra?
In the space of your true knowing.
Space of love.
Coming home to your true nature.
Take a few breaths as if you could breathe right into the heart center.
Quit.
Now it's time to call in your Sankalpa.
If you're not currently working with one,
From practice to practice.
You could create one for yourself.
An example would be.
.
.
I trust in the perfect unfolding of my life.
Or I'm whole and complete just as I am.
You can make yours up.
Or if you're working with one again,
Bring that in into your mind.
Just feeling your heartfelt intention.
What do you want to live every day of your life?
Go ahead and repeat this three times in your mind as you're ready.
In this quiet still space this intention has great power We'll return to it later in our practice.
Now we'll move through the body.
Is the rotation of consciousness and this technique allows you to Truly relax.
Every muscle in the body.
Every tissue in the body.
Physically has an opportunity here to really let go and we put our attention on certain areas it just sends this cascade of stillness into these areas.
Again,
There's nothing you need to do.
Except follow my voice.
Beginning at the third eye center,
So right between the eyebrows.
This is the mind's eye.
Sensing here.
Just noticing.
And lighten the awareness out physically to the eyebrows.
Down into the orbs of the eye.
Sense the space behind the eye.
Sense the space between the upper and lower lids.
Sensing.
The last ship.
Both eyes,
Simply aware of both eyes.
The right temple.
And the left temple.
The right ear.
Listening.
The left ear.
Listening.
Both ears,
Receptive.
Coming to sense both cheeks.
And the nostril.
And the space between the nose and the upper lip.
And into the fullness of both lips into the jaw.
The lower row of gums and teeth.
And the surface of the tongue.
The roof of the mouth the upper row of gums and teeth.
Can you get a sense of the entire skull?
And the whole hand.
Dropping down to the space between the shoulder blades.
Now the whole upper back.
Back to the heart center.
In the space of the entire chest.
The shoulder.
Upper arm.
Elbow.
Lower arm.
Rest.
Pan.
Finger.
Fingertip.
Sensing the hand.
In the arm.
Hands and arms together.
Subtly vibrating.
Becoming aware now of the lower back.
The sides of the hip.
The glue.
The space.
Above the pelvis.
Into the heart.
5 Me.
Lower leg.
And calm.
Soles of the feet.
Exhale.
Tips of tone.
Just allowing awareness to spread into both feet.
And both legs.
The feet and legs.
Feet and legs.
Buh-bye there.
The abdomen.
The whole torso.
In the whole lower half of the body.
The back side of the body now.
Just coming to sense the back side of the body.
And now the front side.
Front side.
The whole body.
Aware of the whole body as one.
Trillions of cell.
Shimmering alive.
Sensing a spaciousness.
Throughout the whole body.
Whole body breathing.
Body breathing.
Breathe.
Feeling the breath happening at the nostrils.
Just feeling that soft flow of breath in and out.
Now sensing the breath as energy.
Begin to imagine that you could breathe your breath from the nostril.
The top of the head.
And then exhaling your breath back to the nostril.
Sensing,
Feeling,
Imagining how this could be.
There's no right or wrong way.
Experiencing the breath as energy that could move.
Letting that go.
Coming back to the heart center.
Can you feel the physical breath here?
Observing the subtle breath.
Imagine each breath,
The inhale would expand out as a pillar of light.
And the exhale draws it all back in again.
Again,
The breath as energy.
Inhaling,
Expanding.
Exhaling,
Condensing.
I'm not resting back.
Resting back.
Hi.
Now can you imagine your breath?
Just below the navel.
Feel your breath physically moving here like a diaphragmatic breath.
Feeling,
And now can you imagine bringing this breath all the way up through your body to the top?
And then exhaling back down,
Just letting it dissolve.
Up.
And then by the time it gets back down by your navel,
It just dissolves.
Sense,
Feel,
Or imagine.
Body washed with the energy of your prana,
Your life force.
Letting that go.
Arigato.
Feeling the whole body breathe.
Could you sense the energy?
Animates the breath.
Moving into sensing opposite.
See about sensing the whole body.
As Thai.
In the mind.
Imagine you were tensing like before.
But don't actually do it.
Whole body tense.
Now can you just imagine the whole body as soft.
And relax.
Just in the mind,
The body soft and relaxed.
So easy and free.
Return to a sense of the body tightening.
As if you could flex every muscle simultaneously.
Feel the body stiff and solid.
Letting go back into the felt sense of.
Really?
Of saw.
And open.
And spacious the whole body.
Peel into this spaciousness of the body.
Zero effort.
Can you start to sense the body as tense again?
Yet remain.
So.
.
.
And spacier.
Feeling tension.
And softness in the body at the same time.
Letting this go.
Something just being.
Now let awareness fill the entire right hand.
Maybe even feeling a warmth or a tingliness in the right palm and fingers.
Feeling the energy of the right hand.
Energy in the right hand.
Now take time to allow all of that awareness to shift to the left palm.
The left palm.
And all the fingers.
The left hand subtly.
Vibrating.
And can you take back all of that attention to the right hand?
Fill up the right hand with awareness.
And now back to the left hand.
Taking time to cultivate.
Tension filling the left hand.
And now both hands together.
Both hands filled with awareness.
Both hands equally vibrating.
Returning to the nostril.
Feel the breath at the nostrils.
And now.
Imagine drawing.
A white light around the body.
Up to the crown.
And down the left side of the body to the feet.
And up the right side of the body.
To the top of the head.
Another white light circle around the body.
Keep going.
And now start to cocoon yourself with light.
Crossing over the body vertically.
And horizontally.
Cocooning the body in white light.
Tooning the body.
Now attaching the ends of this cocoon to tree branches in a forest.
Magically attached to two trees.
Too huge stately tree Be strong.
And stable.
Holding this cocoon of light.
That is you.
The leaves rustling.
The warm breeze flowing ever so gently through the little openings in the cocoon.
Hearing the leaves.
Rasa in this soft,
Warm breeze.
The dracone swaying.
Softly.
Sway.
Gently swing.
And the warm breeze.
You are abiding in the space.
Of pure presence.
See this body as held and protected.
By the greatness of nature.
Abiding in the awareness of love,
Present.
Pure love.
Pure peace.
One with the energy.
Of all that is.
The force that creates world one.
Resting back.
Basking in this state of grace.
Resting deeply.
1 your syncopa.
Your intention.
Can you call it back three more times,
Repeating in your mind?
Watering the seeds of your truth.
Intention.
Now it is time to return from this yoga nidra journey.
Start by becoming aware of the breath again.
Deepen the breath.
And return to you a felt sense of the breath.
Now coming to sense the body.
Come back to noticing,
Feeling your body on the surface.
You might feel the warmth of any coverings or your clothes.
Or even the air subtly on your skin.
If you haven't already,
Start moving around your body.
It could just be some opening and closing of the fingers or turning of the wrist.
Nodding the head from side to side.
Stretching.
And maybe this is where you fall asleep.
No matter what's next for you.
I'm wishing you Only the bath.
Me this practice.
Guide you into deeper states of connection.
Pee.
And ease in your life.
Thank you so much for being here.
Namaste.
