Hello,
This is Adriana from Awakening Goddess.
Welcome.
Today,
We practice yoga nidra,
A deep conscious rest.
Yoga nidra induces a state where the brain moves from active beta waves to slower alpha,
Theta,
And delta waves.
This process activates the body's relaxation response while allowing everything to restore,
Repair,
And rejuvenate.
We do this practice laying down,
So take a few moments to find your comfortable position.
On the floor,
On your bed,
On the sofa,
Maybe a soft pillow right under the neck.
But find a shape that allows the breath to flow freely.
And also,
You might want to place a blanket over your body to keep yourself warm.
Let your arms rest by your sides,
Palms facing up,
And allow the feet to gently fall open to the side.
Shift and move as little or as much as you need so that your body can settle deeper.
Take one more full breath here.
And softly exhale,
Making any final adjustments.
If you haven't already,
Gently close your eyes and come into full stillness.
Try to remain as still as possible for the remainder of the practice.
There is nothing to do here.
If you fall asleep,
That is completely okay.
Just know that maybe your body needs the rest.
There is nothing to achieve,
Just listen.
And your consciousness will take all the benefit from this practice.
We will start by bringing your attention inward.
Allow the bones to become heavy.
The body held as it sinks deeper and deeper into total surrender.
We begin by gently bringing to your mind a sankalpa,
An intention or a heartfelt desire that arrives from your connection to your highest truth.
So take a few moments here to invite an intention in the present moment that feels clear and very intentional.
Once you have that,
Repeat it in your mind three times.
Let the words settle here.
Now feel the weight of your body resting into the surface beneath you.
You are completely supported here.
We begin the rotation of consciousness through the body.
Here just follow my voice and let your awareness travel with my words.
Bring your awareness to the right hand thumb.
Second finger.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of your right hand.
The wrist.
The forearm.
The elbow.
The upper arm.
The shoulder.
The shoulder.
Still on the right side.
The right side of your chest.
The ribs.
Waist.
The hip.
The right thigh.
Knee.
Elbow.
Bring your awareness to the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left palm.
Wrist.
Forearm.
Left shoulder.
The left side of your chest.
Left ribs.
Waist.
Hip.
Thigh.
Foot.
Left toes.
Bring your awareness to the back of the body.
The heels.
The thighs.
The back of your hips.
Your glutes.
The low back.
Your upper back.
Your shoulder blades.
Back.
Bring your awareness to the front of the body.
The spine.
Your toes.
Your legs.
The chest.
The throat.
Feel the whole body at once.
The whole body breathing.
The whole body supported.
The pulse of life beating.
Bring your awareness to the breath.
Moving.
Notice the gentle rise and fall of the abdomen.
The natural rhythm.
The effortless inhale.
The soft exhale.
The wave flowing downward.
Notice the space between breath.
The space between thoughts.
And the pause.
The spaciousness of this moment.
Gently bring your awareness back to your Sankalpa.
That intention that you set at the beginning,
Repeat it silently three times.
With ease and trust.
With the inner knowing that everything that you seek is already within.
Your next breath,
Begin to deepen the inhales and the exhales.
Notice the whole body again.
Let the breath reawaken every part of you slowly.
Wiggle the fingers and the toes.
Maybe move the head from side to side.
Your next inhale,
Maybe inviting a long,
Deep stretch,
Reaching the arms overhead and pointing the toes.
Feeling every muscle of your body belong.
Just noticing what's here.
When you're ready,
Open the eyes,
Carrying this sense of rest and integration.
Yoga Nidra is now complete.
Hari Om Tat Sat.
That is truth.
