Welcome to this Yoga Nidra experience which is really just an offering to embody the alchemy of deep rest.
So take a moment to settle in.
Find a comfortable place and position to lie down.
Just allowing your body as you come to lie down to feel fully relaxed.
And completely supported.
So take a moment to kind of adjust if needed.
Instead of dropping straight into stillness,
You might find it really delicious and valuable to move a little bit.
Maybe you need to shake a little bit.
Maybe you need to twist your spine from side to side Roll your head from side to side.
And just take a moment knowing that it doesn't make us better at deep relaxation,
Yoga,
Or rest,
Because we're able to drop instantly into stillness.
We do what we need to do to honor where we are in the moment.
And so please feel free to continue moving as long as you need to.
But eventually if you haven't already.
Closing down your eyes.
Deeply relaxing the jaw,
Loosening any and all tension.
In the jaw and you might need to open your mouth and move the jaw around a little bit.
Maybe you need to stick the tongue out.
You might even find it incredibly supportive to squeeze the eyes together so tightly and then open them as widely as possible and then close again a few times.
Again,
These are all just offerings,
Just suggestions to do what you need to do.
To transition from being awake and wired into the experience of deep restoration.
Reminding ourselves that it's not necessary to go from zero to 100 in anything that we do.
The most potent and powerful experiences in this life,
Both waking and in sleep,
Come from taking our time.
Step by step.
Not rushing the process.
Even the process of falling into deep rest,
Relaxation,
Or sleep.
We take our time.
Eventually.
.
.
When you feel calm.
Begin to allow your body to melt.
Let your entire being know that it is now safe to rest.
It is safe to let go.
It is safe.
To relax.
It is safe to receive.
It is safe.
Fully.
And completely.
Surrender.
Taking just a moment here.
Feel your body breathe.
If it's helpful to deepen the inhale and lengthen the exhale,
Feel free to take a few long and deep breaths like that.
Otherwise,
Right here and now,
We simply feel our bodies breathe.
Feel your body breathe.
Continue to allow the sensation of relaxation to wash over you and through you.
The body will continue breathing so beautifully and effortlessly.
As you begin to guide your awareness now into the center of the heart space.
From this place without your thinking mind being involved at all.
From the center of your heart.
Set an intention.
The intention may be restoration.
Perhaps it's some type of prayer.
The intention may be to activate more gratitude in every cell of your being.
Perhaps it's a prayer.
So that your entire body,
Mind,
And spirit are enveloped in the light of love.
Whatever feels true for you right now.
Animate it in the center of your heart with one deep inhale.
And a long exhale.
Now continue to allow this sense of relaxation and release to wash over you and through you.
As we now begin to bring our awareness to different parts of the body.
And as I name these parts of the body,
I invite you simply to notice,
Simply feel,
And then let it go.
Don't feel like you need to add a job to it or do anything about what you feel or what's going on in a certain part of your body.
It's simply about acknowledgement.
Feeling,
And then we let it go.
So we start at the crown of the head,
The very tip top of the head.
Simply bring your awareness to this space.
Awareness.
Feeling.
Then let it go.
Draw that awareness from the crown of your head down to the third eye point in between your eyebrows.
Awareness.
Feeling.
Then let it go.
Draw that awareness now down from the third eye point into the middle of your throat.
Awareness.
Feeling.
And let it go.
Carry that awareness from the middle of your throat down to the center of your heart.
Awareness.
Feeling.
And let it go.
Now carry your attention now.
To the right shoulder.
From the right shoulder down to the right elbow.
From the right elbow down to the right wrist.
From the right wrist down to the middle of your palm.
From the middle of the palm now to the right thumb.
To the right index finger.
And the right middle finger.
To the right ring finger.
To the right pinky finger.
Back to the middle of the palm.
To the wrist.
To the elbow.
The right shoulder.
Back to the center of the heart.
From the center of the heart now over to the left shoulder.
Down to the left elbow.
Down to the left wrist.
Down to the middle of the left palm.
To the left thumb.
The left index finger.
The left middle finger.
The left ring finger the left pinky finger.
And back to the middle of the palm.
Up to the wrist.
The left elbow.
To the left shoulder.
Back to the center of the heart.
From the center of the heart,
Guide awareness down to the solar plexus,
Just above the navel,
The center of the belly,
The home of your acne,
Of that eternal and internal flame.
The core of you.
Truth.
Of you.
And from the solar plexus now down to the middle of the pelvis.
From the middle of the pelvis over to the right hip.
From the right hip down to the right knee.
From the right knee down to the right ankle.
From the right ankle to the middle of the right foot.
From the middle of the foot to all five toes on the right side.
From the toes to the right heel.
From the heel back up to the ankle.
Up to the right knee.
Up to the right hip.
And back to the center of the pelvis.
From the center of the pelvis over to the left hip.
From the left hip down to the left knee.
From the left knee down to the left ankle.
From the left ankle to the middle of the left foot.
And then to the left toes,
All five of the left toes.
From the toes to the left heel.
From the heel to the left ankle.
From the ankle up to the left knee.
From the knee up to the left hip.
From the left hip over to the center of the pelvis.
From the center of the pelvis down now to the base of your root chakra.
And then from your root all the way up your front body.
Back to the crown of your head.
Relax any and all awareness and attention now.
Taking a deep breath in.
And a long breath out.
And now just allow yourself to experience the entirety of your front body again.
Awareness.
Feeling of the whole front body.
Almost now like the front body is just melting into the back body.
Feeling the sense of softness and relaxation,
But in a way that feels light.
Transferring all of your awareness now to the entirety of the backbone.
Just feel it as a whole,
The back body as a whole.
Sense of softness and relaxation in the back body.
As you feel the back body melting into the surface beneath you.
Feeling into the sensation of being completely supported and held.
Safe to release.
Safe to relax.
Safe to receive.
And bringing your awareness to the entire body as a whole.
To the entire body.
Has a home.
The softness.
The beauty.
The relaxation.
Now,
Without controlling the breath,
Simply draw your awareness back to it,
Just feeling the natural expansion and contraction as you inhale.
And as you exhale,
Allowing the breath to be gentle and effortless.
As you feel the breath carry you deeper and deeper into restoration.
Deeper and deeper into balance.
Deeper and deeper into true rest.
Let go.
Soften.
Surrender.
Now imagine above you.
A golden light pouring down onto you and through you and really enveloping you,
Wrapping you and this really beautiful,
Warm,
And peaceful,
Healing life.
Feel this golden light.
Move through your entire being.
Feel this golden light move through the entire body.
Through every cell through the connective tissues.
Through the bones,
Through the organs,
Through the muscles.
Just allow this golden light.
To dissolve any lingering tension Feel this golden light as the medicine,
The nourishment that it is.
As it not only dissolves tension,
But also restores a sense of harmony and balance within the entirety of your being.
And in this moment,
As we experience this warm and peaceful healing.
Golden light.
Almost as if it's actually tangible.
Let us know and trust that everything we need,
Everything you need,
As being restored.
Recalibrated.
And rebalanced.
Right here and now.
We continue to soften.
To relax.
To let go.
And as you feel enveloped and wrapped,
And the light of love.
Let us come back to our intention.
Let us come back to our intention,
To the prayer.
From the beginning of this Yoga Nidra.
Maybe you repeat it again silently.
In the center of your heart.
You might feel the need to even whisper a word or two out loud.
Begin to deepen your breath.
One more time here.
And then now really let go.
Now really.
Let go.
Safe to rest.
Safe to relax.
Safe to receive.
Safe to fully surrender.
And so it is Rest easy,
My love.
