Hello and welcome.
My name is Tatiana Regina and this is your yoga nidra practice.
You can begin by setting yourself up in a comfortable space,
Lying down on your back,
Placing your palms next to your body,
Opening them to the sky.
It can be nice to have an eye cover to block out the light and perhaps some pillows and blankets to make a cozy nest for yourself as we move into practice today.
And as you arrive here,
Feel the backside of your body supported by the ground beneath you.
Feeling the anchor of your heels,
Backs of the knees,
Hips,
Shoulder blades,
And back of the head soften and sink deeper into the earth.
Allow for the front of your body to release itself and peel away from your bones dropping down towards your back body,
Allowing the entirety of your front body to take a collective breath,
A deep sigh,
An elongated exhale as it surrenders itself into your back body.
You can bring your attention to your heart center,
Noticing your heart beating,
Your lungs as they expand and contract with air with each breath.
And in today's practice,
We'll be using a collective sankalpa.
You can simply state,
I am open to receive,
Allowing that statement to reverberate in your body three times now.
In today's practice,
We'll be opening softening and unfolding to the subtle language of our body.
We are providing space and time for our energy to speak,
To balance,
To harmonize.
May we aid our bodies,
Our energy,
Our souls with the medicine of breath by bringing your awareness down to your root at the base of your spine.
Begin breathing into this space,
Noticing and feeling,
Sensing into the root energy center.
And we'll take three breaths fully and deeply,
Breathing all the way down into the root.
And then we'll move our attention,
Our awareness up to the sacral center,
A few centimeters lower than your belly button.
And we'll invite three deep breaths into this center,
This space,
Feeling,
Sensing,
And noticing anything in your sacral center.
Drawing your energy,
Your awareness up to the solar plexus,
The space where the ribs begin to part,
And inviting three deep breaths into this space,
Bringing your awareness up to the heart center,
And inviting three full breaths into the heart center.
And then moving up to the center of the throat,
And taking three breaths here,
Bringing your awareness to the third eye center,
The space between the brows,
And taking three full breaths into this space,
Bringing your awareness to the crown of your head,
Inviting in three breaths here.
And then like a drop of rain gliding across a window,
Begin to trace the outside of your skull,
Starting on the left temple,
Tracing the outside of the left ear,
Jaw,
Neck,
Outlining your left shoulder,
Upper arm,
Elbow,
Forearm.
And as if you were tracing your hand with a crayon,
Glide your awareness across the side of your pinky,
Up and around into the valley between your pinky and ring finger,
Gliding upwards to the top of the ring finger,
And continuing throughout the rest of your hand,
Meeting back at the wrist,
And drawing the inside of your forearm,
Elbow,
Upper arm,
And armpit into your awareness,
Tracing the left side of the ribcage and waist,
The left hip,
Outside of the thigh,
Knee,
Lower leg,
Ankle,
Tracing the outside of your left foot and around each one of your toes,
Gliding the inside of your left foot to the ankle,
The inside of the lower leg,
Knee,
Thigh,
Across your genitals to the right inner thigh,
Continuing to trace along the inside of the right knee,
Shin,
Ankle,
The inside of the right foot,
And each one of your toes,
Up along the outside of your right foot,
Ankle,
Lower leg,
Knee,
Thigh,
Right hip,
Waist,
Ribcage,
Armpit,
Along the inner right arm,
All the way down to the wrist,
And around each one of your fingers,
Up the outside of the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Along your neck,
Right jaw,
Right ear,
Right temple,
And the crown of your head,
And you begin to invite your breath in,
Filling this container that is your body,
All the way from the very center out to the edges of your skin you breathe,
And this breath begins to create life inside your body,
As beautiful petals of a flower begin to sprout from the root energy center,
Each breath invites more softening of the petals as they unfold,
Revealing the inner radiance of this flower right at your root,
And another flower begins to bloom from your sacral center,
Moving upwards,
Growing and opening as each breath passes through it,
Until it too is an open radiant flower,
And another bud appears at your solar plexus,
And it begins to unfold,
Taking its time,
Moving at its own pace,
Until it too reveals its radiant center,
And your heart center begins to blossom,
Glowing with vitality,
Another stunning flower reveals itself right at the very center of your heart,
And your throat center begins to bloom,
The expression of this flower,
Joyous and vivacious,
As it too reveals all of its brilliant petals to the world,
And your third eye center begins to bloom,
A radiant flower filling the space between your brows,
And then a stunning opal flower blossoms from the crown of your head,
Opening and inviting the energy of revitalization,
And you begin to breathe it in deep,
Feeling as the energy pours in through the center of the flower at the crown of your head,
Through the center of your head,
Throat,
Heart,
Solar plexus,
Sacral,
And root,
And along the backside of your body grows an ever-emerging sense of support,
As roots and vines begin to be laid into the ground beneath you,
Holding you,
Nurturing you,
Supporting you,
And the earth in you begin to emerge as one,
The roots of the flowers digging deep into the earth,
And blooming up through your body,
And opening to the ethers,
And it is here that you say,
I am open to receive,
I am open to receive,
I am receiving all that is meant for me,
And you can invite your breath deep into your body,
As you begin to slowly reawaken yourself into this time and this space,
Feeling into the physicality of your body,
This beautiful vessel that carries your soul,
Greeting and exploring it through subtle movements,
Perhaps wiggling your toes and fingers,
Bending the knees and letting them sway from side to side as your spine moves and curves,
And then inviting yourself into a full and complete stretch,
As we complete the practice of yoga nidra today,
You can either choose to roll over onto your side,
Or sit up,
Re-emerging into the day,
And sending a little bit of gratitude to yourself for taking the time to practice,
Thank you so much for being here,
And I hope you enjoy the rest of your day.
