Namaste,
My name is Corinna and I am honored to be your guide today for your yoga nidra practice.
You may see this guided meditation as a reset for your nervous system,
Helping your body and mind to unwind and relax.
Please find a comfortable position.
You may want to lay down in shavasana or any other comfortable position.
Make sure you feel cozy and completely supported.
You might like to use a bolster for support under your knees or a pillow under the head.
And could you invite your body to position itself with a sense of grace so your spine can be elongated and your breath can move freely.
Are there any micro movements or adjustments you would like to do to get effortless in your body?
Now please take a moment to notice how you feel.
Could you welcome present sensations and emotions just as they are?
Just welcoming all of you and trusting that the body and the mind will receive exactly what it needs.
I invite you for a few rounds of brahmari breath,
The humming bee breath.
If it feels right for you,
You may inhale through your nose and hum on the exhale.
And if this feels good,
You could repeat it for up to five times,
Inhaling through the nose and humming on the exhale,
Continuing in your own pace,
Then gently letting this breathing exercise go.
If you haven't already,
You could gently close down your eyes or focus with a very soft gaze in front of you,
Allowing yourself now to completely unwind,
Feel the support of the surface underneath you and let yourself sink deeper and deeper.
Take a moment to connect to your senses,
Listen to the sounds in your surrounding,
Sounds in the distance and sounds nearby.
Now you might want to connect to a sense of safety by tapping into your inner resource or you might simply imagine yourself in a protective bubble of light surrounding you,
Creating a space of complete safety for your relaxation practice.
It's time now to state your sankalpa,
Your true heartfelt desire,
An intention stated in the present tense.
You might work with your own sankalpa or you might choose the phrase,
I am worthy or I accept myself just as I am.
Repeating your sankalpa now quietly in your mind for three times.
Now draw your attention back to your body for a rotation of consciousness,
Sensing each body part I name.
There's nothing to do but listen,
Sense,
Feel and be.
We start inside of the mouth,
Bring your attention now to the inside of your mouth,
Feel the present sensations,
Might be warm or soft and then bring your attention to the tip of your tongue,
The roof of your mouth,
Both lips,
Inside the right nostril,
Inside the left nostril,
The space between your eyebrows,
The right eyebrow,
Temple,
Cheek and the right eye,
The left eyebrow,
Temple,
Cheek and the left eye,
Both eyes together resting back,
The right ear,
The left ear,
Both ears together listening,
The whole face and head,
The center of the throat,
Heart center,
The right shoulder,
Elbow,
Wrist,
Palm of the hand and the fingers starting with the thumb,
One,
Two,
Three and five,
The right waist,
Feel your foot with all the toes,
One,
Two,
Three,
Four,
Five,
Gently bringing your attention back to the center of the heart,
The left shoulder,
Elbow,
Wrist,
The fingers,
One,
Two,
The left waist,
Feel your foot with all the toes,
One,
Two and five,
The whole left leg and the whole right leg,
Both legs together,
The whole torso,
Front and back and the right arm,
Both arms together,
The neck and the head,
Now the whole body,
Awareness resting in the whole body,
Start to sense your natural breath without forcing or controlling,
Just sense and feel your effortless breath,
You might mentally whisper in on the inhale and out on the exhale,
In and out,
Now begin to count your breath from five all the way down to one,
Five inhale and five exhaling,
Five counting down at your own pace now,
Four inhale,
There's nowhere to go,
Nothing to do,
Just witnessing,
Now starting to connect with a sense of spaciousness in your body,
Could you feel into the body parts that feel spacious without forcing or overthinking,
Just intuitively connecting with the feeling of spaciousness in your body,
Then feeling into body parts that feel more dense and rigid,
Sense density and rigidity in your body,
Then coming back to the feeling of spaciousness,
Spaciousness in your body,
Now again feeling density,
Dense and rigid body parts,
And could you now invite both spaciousness and density existing alongside each other,
Connecting intuitively to both opposite sensations and then letting this go,
I am now taking you on a journey to a gentle walk on a beach,
You might imagine yourself barefoot,
Walking on the sand next to the ocean,
Taking a stroll and what could you see in your environment,
Maybe gentle waves coming in and out,
Maybe the sky above you,
Maybe you see some animals,
Plants or any other kind of wildlife,
And while you continue this walk,
You start to connect with your surroundings,
What do you feel,
Are your feet touching the sand,
Are there any sensations on your skin,
Maybe a gentle breeze or the warmth of the sun,
What can you feel,
And what can you smell,
Are there any particular smells,
Salty smell of the ocean,
Or maybe just the smell of fresh air inside your nose,
Continuing your gentle stroll down the beach,
What can you hear,
What sounds surround you,
There might be the gentle sound of ocean waves,
Maybe there are birds flying in the sky,
Now you take a moment to find the perfect spot to sit or lie down,
You get completely comfortable on the sand,
Resting your body and mind,
And what feeling tones are present,
You might sense freedom,
Joy,
Or maybe safety or gratitude,
Or perhaps love,
Or simply deep sense of calm and stillness,
Maybe peace,
Allowing yourself now to bask in these wonderful feelings and sensations,
While your body is resting deeply,
Allow yourself to enjoy,
Now resting back in pure presence,
Allow yourself to enjoy pure presence itself,
Embrace the art of just being,
Now reconnect with your sankalpa,
Stating it three times or more quietly in your mind,
Now gently begin to reconnect with your body,
Begin to sense the earth beneath you and the room around you,
Noticing the feeling tones that are present,
Then reconnecting with your breath,
You might want to take a few deeper breaths in your body,
In through the nose,
And out through the mouth,
Gently starting now to wake up your body,
You might want to gently move your fingers and the toes,
Maybe circling the wrists and ankles,
If it feels right for you,
You could take a big stretch,
Maybe a yawn,
And if you feel ready,
You can gently open your eyes,
And take a moment to notice how you feel now,
And then thank yourself for taking the time for your practice,
There might have been any insights that came up during the practice,
Or maybe you feel more connected to your feelings,
The sensations in your body now,
Whatever you've experienced,
Just remember you can always come back to these practices of deep rest and stillness,
Whenever you feel like you need to,
Also know that with regular practice,
The positive effects on your body will accumulate,
We are closing the practice now with some gentle body tapping,
Beginning to gently tap the top of the head,
Down to your eyebrows,
The temples,
Down through the cheeks,
Down alongside the neck,
To the collarbones,
And then just intuitively tapping,
Whatever it feels good,
Thank you very much for practicing with me,
I hope you feel well rested now,
Again,
My name is Corinna,
And it was a pleasure to guide you,
Maybe you want to take a moment to share your experience in the comments,
Have a great and gentle rest of your day,
Namaste.
