Welcome to Yoga Nidra for self-care.
Today we're going to dive into a space that will allow us to open ourselves up to receiving healing energies that will nourish us and our bodies in the way that we deserve.
So for today make sure that you are as comfortable as possible.
If you need to pause the video and take a moment to do so I will be right here waiting for your return.
Now assuming that we are all comfortable we're going to close the eyes and bring our attention inward.
And just notice the current state of the body,
The current state of the mind.
We'll take a deep breath in through the nose.
Open the mouth and let it go.
Good.
Again,
Deep breath in.
Open the mouth and let go completely.
Let your whole body relax.
Let the mind be quiet.
Slowly disengaging from thoughts,
Images,
Or worry.
Allow yourself to be fully present in this moment.
We're going to use our hands for this next exercise and if you choose not to participate in this that's totally fine.
Just imagine the energy flowing into the areas that we mentioned.
If you are using your hands go ahead and bring them in front of the heart together and begin to rub them together.
And feel heat begin to build in the palms.
Keep rubbing.
Feel the heat increasing.
Press the palms together even harder.
And now bring the palms to the face,
Fingertips resting softly on the closed eyes and the entire surface of the palms resting on the skin of the face.
Feel the flesh of the face begin to respond to the warmth of the hands softening and relaxing.
Let the warmth permeate and release every muscle melting away any tension or expression from the face.
Now begin a gentle massage of the face beginning at the forehead.
Make small circles with the fingertips and allow yourself to receive the sensations of this massage.
So if it were being provided by a loving friend the fingers work their way up to the hairline and down to the temple moving slowly and meticulously.
Now down to the jaw.
Around the ears and maybe even pulling on the outer architecture of the ears.
Following the jawline down to the chin.
Massaging around the mouth and lips.
Take your time and be fully present.
Now the cheeks under the eyes and the bridge of the nose.
Now moving to the back of the neck squeezing slowly and purposefully.
Now once again place the entire surface of the palms on the face fingertips resting on the eyelids.
Feel the heat and energy from your hands soaking deeply into every muscle of the face and let go of any lingering tension.
Inhale deeply exhale and let go even more.
Slowly float your arms down to your sides and sense a feeling of pervasive ease washing all over your body.
Remain present to every sensation.
From this moment on remain as still as possible.
If you need to make any adjustments to your posture during the practice do so mindfully and slowly and return to stillness as soon as you are able.
Stay connected to the sound of my voice and resolve to remain awake and let your whole body respond to what I say without any commentary or judgment effortlessly and automatically as if my voice was your voice.
Now move from thinking to feeling and from doing to non doing.
Relax.
And bring your attention to your breath.
Simply watch the flow of each breath in each breath out.
Slowly begin to take a few deeper breaths allowing the inhalations to be a little longer.
The exhalation is a little more complete.
Without any strain or effort the breath flows easily steadily in and out.
And as you inhale let the breath fill your lungs fully from bottom to top from the pubic bone all the way up to the collarbone.
And as you exhale empty the lungs completely from top to bottom from collarbones all the way down to the pubic bone.
Inhale deeply and exhale completely.
Feel the expansion with every breath in and the relaxation with every breath out.
Slow and steady.
Breathe fully.
Inhale bottom to top.
Exhale top to bottom.
With every breath notice a sense of calm and peace beginning to permeate your entire body.
As you inhale receive the gift of energy.
And as you exhale let go of tension,
Holding and worry.
Feel the breath heal and rejuvenate your entire body and let your whole body breathe in and out.
Now release any control over the breath and let it return to its natural rhythm.
And from this point forward do absolutely nothing.
Remain relaxed and rest back into the depths of your being.
You you you You'll now move awareness throughout the body.
When a body part is named simply allow attention to move to that spot and feel what is there whether it is something or nothing at all.
Remain relaxed free from all effort or strain.
We'll begin at the brow center.
Pit of the throat.
Right shoulder.
Right elbow.
Right wrist.
Tip of the right thumb.
Tip of the right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Right wrist.
Right elbow.
Right shoulder.
Pit of the throat.
Left shoulder.
Left elbow.
Left wrist.
Tip of the left thumb.
Tip of the left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Left wrist.
Left elbow.
Left shoulder.
Pit of the throat.
Center of the chest.
Right side of the chest.
Center of the chest.
Left side of the chest.
Center of the chest.
Solar plexus.
Naval point.
Center of the pubic bone.
Right hip.
Right knee.
Right ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right ankle.
Right knee.
Right hip.
Middle of the pubic bone.
Left hip.
Left knee.
Left ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left ankle.
Left knee.
Left hip.
Center of the pubic bone.
Naval point.
Solar plexus.
Middle of the chest.
Pit of the throat.
Brow center.
Now allow yourself to relax deeply and let go completely.
Remain passively present and simply observe whatever arises.
Allow thoughts,
Images,
Or sounds to float by like clouds in the sky.
Now bring your attention to the feeling of your entire body.
Breathing in,
Feel your awareness embrace every cell.
Breathing out,
Relax deeply.
Begin to notice how the sensations of the body are moving,
Tingling,
Dancing like energy.
Feel as this energy moves in and out through and around the body.
With each breath in,
The energy becomes stronger.
And with each breath out,
You're aware of the energy more fully.
Feel the entire body as a pulsing,
Tingling field of energy.
It penetrates the skin,
Moves through muscle and bone.
It penetrates every cell.
Now notice how the energy moves more freely in some areas and is more restricted in others.
Begin to watch as the energy bathes those areas in tightness of density,
Of numbness.
Allow the breath to also move into these areas of restriction.
Remain soft and receptive while the intelligent energies of the body nourish these places of tension.
Trust the intelligence of these bodily energies.
They soften density,
They heal imbalance,
They relax tension.
Feel yourselves receiving balance,
Rejuvenation,
Nourishment,
Joy.
There is nothing for you to do.
Simply let go and allow the intelligence of your body's healing energies to return you to a state of balance and radiant health.
Attend fully to the healing movement of energy in the body.
Remain disentangled from thought,
From emotion.
Simply allow them to come and go,
Relaxed and present,
Completely at peace with your entire being,
Surrounded by unconditional love and acceptance.
You recognize that any physical manifestation is an important messenger in your life.
Trust that whatever happens is exactly what you need to happen for your growth and evolution.
All that is required is that you listen and respond with love.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
Be still and be at peace.
As you receive the following intentions,
Allow every cell in your being to remain open,
Relaxed and receptive.
I trust in my body's ability to restore itself to health and happiness.
I trust in my body's ability to restore itself to health and happiness.
Abundance flows through me effortlessly and continuously.
I am completely relaxed and at ease with things as they are.
I am completely relaxed and at ease with things as they are.
Relax and trust here and now.
Trust that whatever releases,
Shifts and changes that need to happen for your highest good are happening without your needing to do anything about them.
Be spacious,
Calm and at ease.
And as you relax even deeper,
Feel the presence of any teachers,
Guides or mentors that you feel connected to.
And soften into the knowing that they are here with you,
Right here,
Right now.
Their presence may be experienced as a feeling in the body or a visualization in the mind.
Whatever way it is experienced,
Know that great wisdom and support is here for you now and any time that you choose to draw upon it.
At this time,
If there is any guidance to be received,
Allow yourself to receive it now.
It may come in images,
In feelings,
In words or in silence.
Be open.
Relax and trust here and now.
Notice now that you have uncovered a new and more harmonious way of seeing and being.
This new perspective will allow you to relate to your thoughts,
Your emotions and the world around you in a new and more accepting way.
Remember that this perspective can be cultivated and expanded and all you need to do is resolve to nurture it,
Both in your formal practice and your daily life.
It is in this way that you create your experience of life.
Now gently begin to bring your attention back to your breath without any effort to control or manipulate.
Simply become aware of the rising and falling of the abdomen.
Just observe the spontaneous flow of breath moving in and breath moving out.
Now begin to become more aware of your physical experience.
Feel the weight of the body on the floor,
Temperature of air on the skin,
The movement of breath in the belly.
Stay relaxed.
As you feel ready,
Begin to bring a bit of movement into fingers and toes.
Be mindful and move slowly.
Maybe even allowing some gentle stretching of arms and legs.
And of course if the impulse is to remain still,
Simply relax.
Whenever you feel ready,
No rush,
Bend to the knees and bring the feet to the floor.
Gently roll over onto your right side.
Rest here in a fetal position with the eyes closed.
Now if you'd like to stay here a little bit longer,
You're more than welcome to.
If you would like to,
You can gently use the strength of your arms to press your way up to seated,
Keeping your eyes closed if possible.
Sit tall and allow the heart to be buoyant.
Notice the calm of the breath,
Stillness of the mind and the spaciousness of your being.
Appreciate yourself for nourishing your life and yourself with this practice.
Bring the hands together in front of the heart and just rest here in this moment of gratitude for yourself for showing up here today.
And I thank you for allowing me to share this practice with you.
And I hope that we can bring this level of peace and ease into the rest of the day and maybe even the next few days.
You can rest here for a few more minutes if you'd like.
I thank you so much and I'll see you next time.
