Welcome to this yoga nidra practice.
My name is Adriene and I will be your guide today.
To begin,
Settle in by lying down and get as comfortable as you can.
You may want a pillow under your knees for support and cover yourself in your snuggliest blanket.
Find a space where you can settle in without disruption for the next 30 minutes or so.
Once you're settled,
Just make any final adjustments you need to get another five or ten percent more comfortable.
You may want to pause this audio for a moment while you get snuggled in.
And when you're ready,
I invite you to find stillness and bring awareness to your breath.
Take a slow deep breath in through your nose and feel your belly rise.
And then slowly exhale,
Feeling your belly fall.
And on your next inhale,
Notice the sensations your breath creates as it travels past your nostrils,
Through your sinuses,
Down your throat,
Into your lungs.
Notice how your belly expands.
And then continue to trace this air as it exhales out your body.
And for your next few breaths,
Continue tracing the air as it moves in and out of your body.
Now,
Return to a natural breath and repeat three times.
Here begins the practice of yoga nidra.
Next,
You will repeat today's seed of intention,
Asankalpa,
Three times.
It is,
My intuition guides and supports me.
We will now move through a rotation of awareness in the body.
When I say a part of your body,
Bring your awareness to the place.
Starting with the space between your eyebrows on your forehead,
Sometimes referred to as your third eye chakra.
Now,
Bringing your attention to the base of the front of the neck,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Back to your right breast,
Elbow,
Shoulder,
And the base of the front of the neck.
Moving across to your left shoulder,
Left elbow,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
And back to your wrist.
Left elbow,
Left shoulder,
And the base of the front of the neck.
Now the center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Back to the center of the chest.
Moving down to your navel,
Pelvis,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And your right little toe.
Moving back to your right ankle,
Right knee,
And pelvis.
Across to your left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And left little toe.
Back up to your left ankle,
Left knee,
Left hip,
And your pelvis.
Now the center of the chest,
Base of the front of the neck,
And the center of your forehead,
Your third eye chakra.
Now bring awareness to your breath,
And as you breathe in,
Imagine your breath is being drawn down all the way to the base of your spine,
And when it reaches the tip of your tailbone,
Slowly exhale,
And as you exhale,
Trace your breath moving up your spine all the way to the crown of your head.
Pause for a moment when you reach the top,
And then when you inhale once again,
Trace your breath all the way down your spine to your tailbone.
Hold a slight pause before exhaling,
Back up your spine to the crown of your head.
Now continue this pattern of deep slow breaths,
Following your spine up and down,
With slight pauses between each inhale and each exhale.
If you get distracted at any time,
Simply return back to this pattern of breathing,
Connecting your breath to your spine.
We're now going to begin a series of opposing feelings and sensations.
As I repeat them,
Allow yourself to experience them fully,
Without judgment,
To start,
Feel your body warming up.
Now,
Feel your body cooling.
Experience being content.
Now experience restlessness.
Feel tense.
Experience irritation.
Now experience peace.
Next,
I want you to imagine that you're high in the sky,
Walking on top of white fluffy clouds,
And as the warm sun sets,
Streams of glowing pink and purple light flow down,
Making them look like they're made of soft raspberry cotton candy.
You take a deep breath in,
And the air is peppermint fresh,
Leaving you with a sensation that is both uplifting and soothing.
And you take a moment to listen,
And you notice some birds chirping far in the distance.
But other than this,
The air is filled with a serene silence.
You begin to walk across the clouds.
With each step,
You almost bounce along elegantly.
You feel free and at peace,
Without a worry in sight.
And then you notice a particularly plump cloud,
And you decide to lie down.
You sink in a little at first,
But then it's surprisingly supportive,
And it just cradles your body just right.
It's like the most comfortable mattress you have ever laid on.
You feel safe,
Supported,
And just overwhelmingly loved.
And just as you think you can't get any more comfortable,
The most gentle,
Soothing breeze of air gently caresses and tickles your skin,
And it just starts to gently rock your cloud back and forth,
Back and forth,
Back and forth,
Lulling you into a deep state of healing rest.
And as you lie there,
You start to become aware of an important,
Yet very soothing and welcoming presence.
You feel content and trusting and at peace with this entity.
But after some time,
You realize that it is actually you.
It is a calmer and wiser future version of yourself.
And so you ask this future version of you if they have any advice or messages to pass on.
And you just wait and be open for anything they may want to share with you.
And now,
Whether they shared a message,
Or they just sat and you felt their presence,
It's time for this version of you to move on.
But you feel very calm and grateful for their presence and time with you.
As you move on,
You realize that you are always connected,
And that this guide is always there when you need them.
After all,
They are simply a version of yourself.
Now once again,
Repeat today's sankalpa three times.
My intuition guides and supports me.
And bring your focus back to your body rising and falling with each breath.
Feel the floor beneath you and listen to the sounds around you in the room that you're in.
And start to very gently wake up your body by wiggling your fingers and your toes ever so slightly.
And start to make larger movements,
Rotating your ankles and your wrists.
And now you can bring your arms overhead to find length through your body.
When you're ready,
As if you're moving slowly through honey,
Roll onto one side with your head on your arm to support you like a pillow.
And rest here for a moment.
Before you come back to a seated position,
Take your time.
Thank you for practicing with me here today.
This ends the practice of yoga nidra.
You
