Welcome to this rejuvenating yoga nidra for a sweet reset.
This practice is carefully curated for you to relax,
Let go,
And surrender into a deep rest for your body,
Mind,
And soul.
Begin by finding a comfortable spot where your body can let go of any holding.
That might be lying down or seated,
And see if you can make any adjustments here to your physical structure.
Maybe place a pillow beneath your knees or behind your head,
And let yourself really take up space,
Extending your legs out and letting the toes fall outward.
Now bring your hands onto a part of your body that you'd like to embrace,
To hold.
Maybe that's crossing your arms into a hug or holding your hips.
Give yourself a little squeeze here to feel the solidity of your physical structure.
The bones provide scaffolding for your body,
And so you're giving them some love and really feel into the sturdiness right now.
And you may want to wiggle a little bit here,
And then release your hands down into a restful position.
Let your bones begin to sink into all of your muscles now,
As you release any holding into the surface beneath you.
Feel as your breath travels through and allows your body to really melt into that surface.
Feel the toes starting to soften,
Letting the pads of your feet relax.
Feeling these feet that move around and do so much for you really let go.
Then feel your calves start to melt,
Feeling the shins softening,
And then also the back of the thighs,
Your quads beginning to really melt and allow all the bones in your legs to get a little heavier,
A little softer,
Into the muscles.
Then feel your hips here really softening,
Maybe even opening slightly.
Then notice your abdomen starting to unweave,
So you might even feel the breath traveling down there just a little bit,
And imagining the unraveling,
Unweaving of any tension,
Any emotions melting away here in the abdomen,
Really softening the whole abdomen.
Then feeling into your back body,
Noticing the low back getting a little heavier,
Your mid-back unwinds,
And upper back melts into the surface beneath it.
Then feel into your ribs,
Letting your ribs soften.
You might even notice that as you breathe,
The air travels through and you might even feel the slightest expansion and contraction as these ribs really let go.
And then feeling into your shoulders now,
And allowing your shoulders to melt away from the ears,
And feeling your arms get heavier.
As the hands now soften and open,
You might feel the fingertips curling in slightly if they're upward.
Then feeling the nails in the nail beds,
Bringing all your attention here to the ends of the fingers.
You might even notice a slight energy here in these nerve endings,
As your hands fully let go.
Then bring your attention up to your chest now,
Where your heart lies.
You might even feel a subtle pulsing of energy here,
Of warmth,
And allowing this gentle ebb and flow of your breath rising the chest and gently lowering.
And with this subtle breath,
And this gentle massage from within,
You can feel your heart unweaving,
And letting any worries start to really melt into the earth,
And just letting them be placed aside so that there is only a spacious breath here in the chest.
And then feeling your neck,
And letting all the neck muscles soften here,
Creating space for your voice.
And then moving your attention up and feeling your eyes start to get heavier,
Feeling the muscles behind the eyeballs soften,
And allowing the eyelids to sink in.
Feeling the brows move apart,
As there's some more space in the forehead now.
And then feeling your jaw slightly unhinge,
And letting the tongue soften in your mouth.
And bringing your attention to the scalp,
And letting the whole head sink in to the support behind it.
The whole scalp softens here.
And now feel a warm glow like liquid honey beginning to pour down through the top of your head.
And as it melts down,
It melts down through the whole central column,
Your spine,
The cerebral spinal fluid,
Melting down through the center of your head,
Through the neck,
Moving down the spine,
And starting to witness this golden honey melting down through each vertebrae,
Down through the torso,
Eventually down into the low back,
Down into the tailbone.
And here it continues to melt down further into the earth,
This golden cord pouring down.
And it travels down through all the layers of the earth until it reaches the center of the earth.
And this golden honey like glow travels up from the center of the earth,
Up through your spinal column,
Up through the central channel,
And down towards the earth.
And when it travels down,
You can feel all of your worries,
Excess energy,
Thoughts,
Anything that no longer uplifts and serves you,
Beginning to release and travel down the cord,
Moving down into the earth.
So that now anything that's not yours,
Melts down through the cord and into the earth to be composted.
And now your attention moves to your breath.
And observing as your breath flows through your body like a wave,
The inhale rises up and the exhale melts down a gentle release.
Begin to watch your rhythm of breath now,
Following this from the toes moving up the body,
On the inhale rising up,
And on the exhale you watch as the breath pours down to the toes.
Watching as the breath lifts up through the whole body,
Toes up the legs,
Torso,
Top of head,
And exhale it melts down the head,
Down the back,
Down the legs to the feet.
And so watch this flow,
Rising on the inhale and melting down on the exhale.
Simply observe this now with your own rhythm.
And gently releasing that image and starting to now feel your attention move to an image or sensation of what it's like to be focused,
Where your mind is like a machine and you're working.
What's it like to be turning the mind like a machine?
What sensations,
Thoughts,
Images arise when you're focused,
Working,
Active?
And then imagining that you're now pressing the off switch and you received permission to stop,
To slow down and rest,
Where your mind is spacious and a gentle breeze moves through to cool the mind and you start to feel an openness,
Resting.
There's no tasks to do,
No job that needs to be done,
Nothing,
Simply resting.
What images,
Sensations arise with this rest,
Openness?
And those gently recede as you now feel yourself arriving on the edge of a riverbank.
There's a large sandy bank that's surrounded by a beautiful lush forest.
And you feel yourself landing your feet into the sand and warmth rises up into your toes and you let yourself rest here,
Settling down into this spot as your body softens into this ground.
You let your head rest back on the sand and you listen to the river that pours by.
You hear as it moves over rocks and there are birds that fly above.
You can hear their wings beating the air.
You notice a gentle breeze moves by as it gently moves the leaves and you can hear as the leaves dance in the wind.
The sound of this water moving by is clearing the space.
You can feel the sense of clarity arising.
It's soothing.
And you observe that nature simply is.
It's being and you are a part of it as you rest here.
You're allowed to rest and be.
And so you feel your breath and your heart slowing down to the rhythm of nature.
And you can feel how the sound of the water moving by amplifies your sensation of clarity.
And as you look up at the clouds that gently move by,
You can see the sun streaming through.
And you rest into the spaciousness,
An open sky view now.
You feel yourself being called back into your body.
And you can feel your breath as it gently flows through.
You feel the clarity with this breath as it travels up into the mind,
Washing out through each of the grooves.
And as you exhale,
You can feel yourself softening and heavier.
You can feel your breath traveling into your hands and into your toes.
You're welcome to stay resting here just as you are.
And only when you feel ready to transition into the rest of your day.
Whenever that is,
You're welcome to very gently bring your hands towards your body and feel and embrace,
Acknowledging this rest that you received,
This time that you placed aside for your care.
