Namaste.
This is Ali and this is a rapid deep rest yoga neutral.
Take a moment to notice how you feel here at the beginning of this practice and allow yourself to begin to settle in.
Would you start with a deep breath in through the nose and letting it out through the mouth.
Let's do that again two more times in through the nose,
Out through the mouth.
And go one more time.
Emptying of tension,
Whole body releasing tension now,
Filling with awareness and sensation,
Allowing your breath to settle back into its natural rhythm.
And begin to notice sound in your ears listening and how you can pick up on all of the different layers of sound.
Sounds in the distance,
Sounds on this recording.
Imagine listening not only with your ears but with the entire body.
Focusing the touch of breath inside the nostrils,
Letting aromas come to you.
And from the nose to the eyes,
Allowing the eyes to completely rest and release from the world of looking,
Seeing,
Relaxing all of the muscles around the eyes,
Noticing any taste lingering on the taste buds,
10,
000 taste buds inside the mouth and feeling the whole skin of the body sensitive,
Receptive.
Feeling that you could inhale and exhale into the skin as if you could breathe into the skin as if the whole surface of the body could become even more porous.
And feeling the support beneath your body,
All five senses open wide,
Calling in an intention or sankalpa.
You can think of this intention like a seed that you're planting in the subconscious mind and when the seed is planted in the subconscious mind it will flourish and grow effortlessly.
Formulating it in the present tense and experiencing it as true here and now.
You might welcome the sankalpa.
I respond perfectly to each circumstance in my life or I trust in the intelligence of life that blows through me,
Repeating three times mentally.
And now,
Showering awareness through different regions of the body like a full body massage,
Bringing all of your attention to the crown of the head,
The center of the forehead,
The right eye,
The left eye,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Tip of the tongue,
Roof of the mouth,
Inside right cheek,
Inside left cheek,
Root of the tongue,
Center of the throat,
Pit of the throat,
Heart center,
Right shoulder,
Elbow,
Wrist,
Palm,
Tip of the right thumb,
First finger,
Second,
Third,
Little finger,
Palm,
Wrist,
Elbow,
Shoulder,
Waist,
Hip,
Knee,
Ankle,
Sole of the foot,
Big toe,
Second,
Third,
Fore,
Little toe,
Heel,
Whole right side of the body,
The whole right side of the body,
The heart center,
Left shoulder,
Elbow,
Wrist,
Palm,
Tip of the left thumb,
First finger,
Second,
Third,
Little finger,
Palm,
Wrist,
Elbow,
Shoulder,
Waist,
Hip,
Knee,
Ankle,
Sole of the foot,
Big toe,
Second toe,
Third,
Fourth,
Little toe,
The whole left side of the body,
The entire left side of the body and right side body,
Focusing attention on both hands simultaneously,
Both hands and sensing your natural breath in and out without altering the breath in any way.
As you sense your right palm,
Could you imagine breathing in through the right palm all the way up the arm into the heart center,
Switching sides as you exhale down the left arm and out through the left palm,
Inhaling through the left palm all the way up into the heart center,
Exhaling down and out through the right side,
Inhaling through right palm,
Switching sides,
Exhaling,
Inhaling,
Nourishing the heart center,
Switching sides,
Exhaling,
Inhaling,
Switching sides,
Exhaling,
Inhaling,
Switching sides at your own pace,
Continuing in this way.
As you imagine this breath nurturing and nourishing your heart center,
Could you welcome the medicine of presence itself?
It's already here,
Already happening.
It's cradled by presence itself.
Feel or imagine yourself enveloped in a cocoon of pure presence,
Rasting back into that presence,
Already happening presence,
An already happening breath,
Nourishing your heart center.
Could you call back in your sankalpa here,
Your intention,
Allowing the presence to be filled with the essence of this sankalpa?
Here you go.
You And as you bask in this medicine of presence itself Could you start to welcome the edges of your physical body?
Could you start to deepen your breath?
Would you start to feel the sensation of the support beneath you the density of the ground beneath your body And taking a deep breath in through the nose Out through the mouth Now two steps in through the nose And out through the mouth And again One last time One last time And slowly,
Gently begin to make small movements Notting your head,
Wiggling fingers,
Toes,
Making more movements as you're ready and taking a moment to notice what feels different From the beginning of your practice,
Noticing how you felt then and noticing how you feel now And if you feel called to,
You might share with me in the comments what feels different from that moment to this moment now And perhaps much has shifted in this short period of time Thank you so much for practicing with me Come back to this practice anytime that you need to To reset the nervous system and gain the benefits of the compound effect of practicing yoga nidra Have a beautiful day Namaste
