Welcome.
This is a yoga nidra practice that draws the energy down,
All the way down,
Settling through your body,
Down through your feet,
And creating an anchor in your existence,
And acknowledging exactly that in which you are in.
This is an important practice in the general notion that we often strive and want to be happy,
Want to be elevated,
Want to have energy,
Do all the things.
But in that sometimes missing the need for downtime,
But not just downtime,
Also a real necessity to acknowledge exactly that which we feel and being exactly where we are.
So I invite you to find a comfortable position lying down on the ground supported by yoga mat or blankets,
Or you can be lying on your bed,
And just settling yourself with a few long rounds of steady breaths.
Let the exhales be heavy.
Make any small adjustments that you may need to make in order to be able to rest here for the next 30 minutes or so.
Make sure your legs are separated away from your pelvic bones,
So the feet are a little wider than your hips.
Let the back lengthen and the shoulders drop back.
Relax your head,
And the soft,
Heavy breaths in and out of the nose.
Let yourself sink back into the support beneath you,
Resting into gravity.
Feel your bones become heavy,
Bones of your ankles,
Shins,
Thighs,
And the pelvis.
You settle the bones of your ribcage,
Spine,
Arms,
And wrists.
Release the weight over your skull,
And a few more long,
Heavy exhalations.
Inhale long and soft,
Exhale heavy and relaxed,
Bringing your awareness to the top of your skull,
Letting your awareness expand across your whole head,
Whole circumference of your skull,
Temples.
See if you can soften the temporal bones,
Releasing your jaw,
Collarbones.
Feel the back heavy,
Spine lengthened on the support beneath you,
And then let your awareness move down into your right shoulder joint.
Really relax the right shoulder joint,
Right elbow,
Right wrist,
Whole right hand,
The tip of your right thumb,
Index finger,
Tip of the right middle finger,
Ring finger,
And the tip of the right little finger.
Let the whole right upper arm rest completely heavy,
Drawing your awareness through the right arm,
Across the chest,
Into your left shoulder joint.
Really relax the left shoulder joint,
Left elbow,
Left wrist,
Whole left hand,
The tip of your left thumb,
Index finger,
Tip of the left middle finger,
Ring finger,
Tip of the left little finger.
Relax the whole left arm,
Let it be heavy,
Moving your awareness from your heavy left arm across the chest to the center of your throat.
Sense more softening through both collarbones,
Space between the shoulders,
Whole ribcage.
Let the diaphragm relax in your breath,
The base of your ribs.
Relax the abdomen,
Allow your organs to be soft and sink back towards the spine,
Towards the support beneath you,
Allowing the organs to rest and swing in their natural pulse and their natural rhythm.
Relax the whole pelvis and the pelvic bones.
Relax into a space deep down in the pelvic bowl,
And deep down in the pelvic bowl,
The bone of your sacrum,
Heavy and gently pressed against the support beneath you.
Drawing your awareness into your right hip joint.
Relax the right hip joint,
Right knee,
Right ankle,
Feel the weight of your heel.
Your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax your whole right leg,
Let it be heavy,
Resting your awareness in the center of your pelvis,
Deep down in the pelvic bowl,
Letting it move across into your left hip joint.
Relax the left hip joint,
Left knee,
Left ankle,
Feel the weight of your left heel,
Softening the bones of your left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And the left fifth toe.
Relax your whole left leg,
Let it be completely heavy.
Let every exhalation draw you deeper back towards the earth,
Deeper back into yourself.
Let the bones of your entire body rest heavy against the support beneath you.
Whole body is completely heavy and relaxed.
Let every exhalation allow you to relax a little bit deeper than the breath before.
Whole body completely heavy and relaxed.
Allow your body to go to sleep,
Allow your body to rest into the support of gravity.
Allowing your mind to go to sleep,
Allowing your mind to rest,
But keeping an aspect of your awareness alert and awake.
Body is asleep,
Mind is asleep and at rest,
But an aspect of your awareness remains alert and awake,
Allowing yourself to relax even deeper into the support of gravity.
Be it mind,
Body and mind and complete rest,
But an aspect of your awareness,
Alert and awake.
Noticing the gentle pulsation of your breath,
Just a soft,
Subtle rhythm,
Slowly allowing that rhythm to take on a stronger beat,
Gently increasing your breath,
Allowing the breath to move just slightly more deeply into the bottom of your lungs,
Let it fill the abdomen,
Space between the shoulders,
Whole body completely heavy and relaxed,
Breath pulsing in a slightly stronger beat,
And then begin to move your toes,
Moving your fingers and hands,
Gently rolling the head from side to side,
Easing the neck,
And then exhale completely,
Empty the lungs,
Take a long,
Slow,
Steady breath in,
And then exhale completely,
All the way to the bottom of your lungs,
Another round of a long,
Steady inhale,
And steady exhale,
All the way out,
Emptying the bottom of your lungs,
And with this feeling of rest,
Down in your regulation,
And ease in your nervous system,
You can slowly bend the knees and roll to your right-hand side,
Whenever you're ready,
Coming up to a comfortable seat,
Take your time,
Feel yourself grounded and rooted in your seat,
Bones of your pelvis relaxed,
Legs relaxed,
Noticing the subtle shift in your energy,
And with this felt sense of groundedness and being anchored in your existence,
You can slowly open your eyes,
And continue to move into the rest of your day.
