Namaste.
This is Allie,
And this will be a rapid yoga nidra practice or experience for cultivating a calm nervous system and deep states of rest and renewal.
As you settle into a comfortable position,
Might you take a moment to place a hand on the heart,
Or gather hands palm to palm.
And just taking a moment here,
I'd love to honor and give thanks to all of my past teachers and all of the teachers and wisdom keepers of yoga nidra,
Which is rooted in the sacred and ancient traditions of India.
And it is with gratitude and respect that I'd love to recognize and acknowledge their guidance that allows each of us to practice together today.
You might take a moment to feel that sense of appreciation and gratitude in your heart,
And then taking a deep breath in through the nose,
And out through the mouth.
If you have yet to lie down and get comfortable,
Begin to do so now,
Ensuring that the environment that you're in will have no disturbances,
That your notifications are turned off,
That you have your headphones and your yoga nidra nest.
And as you're adjusting your supports for more comfort,
Might you take another deep breath in through the nose,
And out through the mouth.
Let yourself sink deeper and deeper into the support of the earth beneath you here,
And then letting the breath settle into its natural rhythm,
Allowing the jaw to soften and the eyes.
Imagine the whole front of the body releasing tension and sinking towards the ground.
Imagine the whole back of the body as if the tissues in the back body could spread in all directions,
As if melting into a puddle.
Just melting into the earth with each exhale.
Could you invite the intention into your heart now?
I am resting deeply now,
Repeating mentally three times.
Could you now bring your attention to the tip of your tongue,
The right side of the tongue,
The left side of the tongue,
And all the way down to the root of the tongue,
Inside of the right cheek,
Inside of the left cheek.
The teeth and the gums,
The roof of the mouth,
The flow of air within the right nostril,
The flow of air within the left nostril,
The nasal flares.
The right eye,
The right temple,
The right brow,
The center of the forehead,
The crown of the head,
The center of the mind,
The midbrain.
Letting attention drop down into the center of the throat,
The base of the throat,
The heart center.
Sensing now both shoulder joints simultaneously,
Both elbows,
Both wrists,
The palms of both of your hands,
And the tips of the thumbs.
Tips of the second finger,
The third finger,
And the fourth finger,
The small fingers,
And then all ten fingertips.
Sensing back towards the palms of your hands,
To both wrists,
The elbows,
The shoulders,
Both sides of the chest,
To the heart center.
Dropping down into the solar plexus region just above the navel,
The navel itself,
And then just below the navel,
The low belly,
The base of the spine.
And then letting attention gravitate towards both hip joints simultaneously,
To both knees,
The ankles,
The soles of the feet.
Tops of the feet,
The big toes,
To the second toes,
Third toes,
And fourth toes,
To the small toes.
And then all ten tips of the toes,
The toenails,
Each of the tips of the toes.
And as you notice your natural rhythm of breath,
Could you imagine breathing in through the soles of the feet,
All the way up the legs,
Into the torso,
Towards the crown of your head.
On the exhale,
Imagine breath and energy cascading back down the body,
All the way down to the soles of the feet.
Inhaling from the soles of the feet,
All the way up towards the crown,
And exhaling breath,
Energy,
Attention flowing harmoniously back down to the soles of the feet.
At your own pace,
Energy flowing up the body like a gentle geyser on the in-breath.
Exhaling energy flows down the body like a gentle waterfall.
And just allowing yourself to rest here,
Releasing all technique,
And just simply basking,
Basking here in a state of deep,
Deep rest.
And the medicine of pure presence,
Pure presence itself,
Like a healing balm for all of the layers of the self.
Might you once again whisper to yourself,
I am resting deeply now.
And here,
Could you begin to welcome yourself ever so gently and slowly back to the sensations of your body,
The environment around you,
And the support of the ground beneath you.
The gentle and soothing rhythm of your breath,
And we'll reawaken by taking two big sips of air in through the nose.
First filling the lungs almost all of the way,
And then a little bit more if you can,
And releasing through an open mouth.
Letting that exhale be extra long and effortless.
Let's do that again,
In,
Even more,
And slow,
Effortless release.
Let's do one more time,
In,
And release.
And when you're ready,
And not even one moment sooner,
Might you begin to move the fingers and the toes,
Very slowly awakening the body.
You might nod your head,
And as you start to take more movements,
Rolling the ankles and wrists perhaps,
Might you notice what you've cultivated here within yourself in this very short period of time.
Acknowledging the power of these techniques,
And of resting so deeply,
Perhaps you even went into a state of consciousness,
That is yoga nidra,
For a few moments.
Perhaps you fell asleep if that's what your body needed,
But trust that the subconscious mind is always listening and receiving the benefits of the practice,
No matter what state of consciousness actually occurs in each practice that you commit yourself to.
And then,
Might you take the next few moments to savor,
To really savor the effects of this particular practice,
And to really welcome the benefits of this practice to truly land in your nervous system,
In your psyche,
In your physical body,
In all of the different layers of you.
Thank you so much for joining me today,
Practicing with me.
I hope that you have a most wonderful day,
I hope you feel well rested after this short and sweet practice together.
And may you be happy,
May you be healthy,
May you be peaceful,
May you be free.
Namaste.
