Hello!
This is Amanda.
Welcome to your Yoga Nidra practice today.
Today's practice is designed to help you calm your minds.
Whether you're juggling a lot in your life and feeling overwhelmed,
Or experiencing the heaviness that comes with the demands of work,
Parenting,
And all the other things in life,
This practice will hopefully be a moment of calm and tranquility in your day.
Let's get started.
Begin to settle in for your Yoga Nidra practice.
You can lie on your back,
On the floor,
On a couch,
Or on a bed.
You can place a pillow under your knees to support the legs,
As well as a pillow under your head to support the neck.
You can cover yourself with a blanket and place a covering over your eyes.
As you settle in,
Allow yourself to feel supported by the earth beneath you.
Allow yourself to settle into the ground beneath you,
Feeling as comfy and cozy as possible.
As you settle in,
Begin to notice your breath moving in and out of your body.
Feel your belly rise as you inhale,
And fall as you exhale.
Take a deep inhale in through your nose.
Exhale,
Slide out through your mouth.
Twice more,
Just like that.
Deep inhale.
Exhale,
Slide out through your mouth.
Once more,
Deep inhale breath.
Exhale,
Slide out through your mouth.
Return to the normal rhythm of your inhale and exhale.
Continuing to breathe nice,
Deep inhales and exhales as you settle into your practice.
Noticing the sensations of the air in your nose as you breathe in and out.
Feeling the expansion and contraction of your rib cage and your chest as you breathe in and out.
Feeling the expansion and contraction of your belly as you breathe in and out.
As you continue to breathe,
Considering what you can do to get 1% more comfortable here.
What could you do to get 5% more comfortable here?
Can you allow your head to sink into the pillow beneath you?
Can you relax your eyes,
Your jaw,
Your tongue and your mouth?
Allow your body to get heavy,
Fully surrendering into the support beneath you.
Settling in for your yoga nidra practice.
We'll begin by studying a sankalpa or an intention.
If you're not already working with a sankalpa,
The sankalpa that I will offer for today's practice is my mind and body are calm and relaxed.
My mind and body are calm and relaxed.
My mind and body are calm and relaxed.
Repeat this in your mind three times,
Allowing it to really settle into your heart space,
Planting the seed of intention here.
And now rotating attention throughout the body,
Letting your attention move from place to place as you listen to my voice.
The only thing there is for you to do is listen,
Sense and feel.
Moving your attention to different parts of your body as you hear them named,
Following the sound of my voice.
Bring awareness to your throat,
Jaw,
Tongue.
Allowing your tongue to be heavy in your mouth.
Proof of the mouth.
Gums.
Inside of the cheeks.
The whole mouth.
The whole mouth.
Mouth.
Upper lip.
Face.
Right nostril.
Left nostril.
The whole nose.
Sensation of breath.
The right ear.
The folds of the ear.
Ear canal.
Inner ear.
Inner ear listening.
The left ear.
The folds of the ear.
Ear canal.
Inner ear.
Inner ear listening.
Right eye.
Eyebrow.
Temple.
Cheekbone.
Behind the right eye.
Left eye.
Eyebrow.
Temple.
Cheekbone.
Behind the left eye.
Between the eyebrows.
Mind's eye center.
Crown of the head.
Back of the head.
Back of the neck.
Inside the throat.
The whole head and neck.
The whole head and neck.
Face of the throat.
Heart center.
Allowing yourself to arrive in your heart center.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm.
Back of the hand.
Thumb.
1st finger.
2nd finger.
3rd finger.
4th finger.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Base of the throat.
Heart center.
Left shoulder.
Elbow.
Wrist.
Palm.
Back of the hand.
Thumb.
1st finger.
2nd finger.
3rd finger.
4th finger.
The whole hand.
Left shoulder.
Forearm.
Elbow.
Upper arm.
Shoulder.
Base of the throat.
Back to the heart center.
Shifting your awareness to your ribs.
Shoulder blades.
Back of the heart.
The whole back.
Bring your awareness to your belly.
Navel.
Right hip.
The whole thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Big toe.
2nd toe.
3rd toe.
4th toe.
The whole foot.
The whole right leg.
Bringing your awareness back to your belly.
Navel.
Left hip.
The whole thigh.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Big toe.
2nd toe.
3rd toe.
4th toe.
The whole foot.
The whole foot.
The whole left leg.
The whole left leg.
Right leg.
Both legs together.
Tailbone.
Sacrum.
Spine.
Back of the head.
The whole right side of the body.
The whole right side of the body.
The whole left side of the body.
The whole left side of the body.
The whole body.
The whole body.
The whole body.
Now bring attention to your belly.
Begin to notice your belly expanding and contracting as you inhale and exhale.
In and out.
Up and down.
In and out.
Up and down.
Begin to deepen your inhales and exhales.
Feeling the expansion in your belly and up into your chest.
Feel the expansion and contraction of your rib cage.
Up and down.
Breathe in calm.
Breathe out release.
Breathe in calm.
Breathe out release.
Breathe in calm.
Breathe out release.
Breathe in calm.
Breathe out release.
As you continue to breathe nice deep inhales and exhales,
Imagine the following images.
Ripples on a still lake.
Ripples on a still lake.
Ripples on a still lake.
A soft breeze moving through the trees.
A soft breeze moving through the trees.
Sunlight filtering through leaves.
Sunlight filtering through leaves.
Moonlight on calm water.
Moonlight on calm water.
A slow tide coming in and out.
In and out.
A slow tide coming in and out.
In and out.
Lying in warm sand.
Feeling the grains of sand against your body.
Lying in warm sand.
Feeling the grains of sand against your body.
Resting beneath a vast sky.
Resting beneath a vast sky.
Petals unfolding.
Petals unfolding.
Mountains wrapped in mist.
Mountains wrapped in mist.
Two drops at dawn.
Two drops at dawn.
Two drops at dawn.
You are resting in stillness.
You are calm.
You are grounded.
You are peaceful.
I'll give you a few moments to rest here.
I'll give you a few moments to rest here.
I will invite you to revisit your intention or your sankalpa for today's practice.
My mind and body are calm and relaxed.
My mind and body are calm and relaxed.
Consider if this is something that you'd like to carry with you for the rest of your day or perhaps leave here in your cozy yoga nidra nest.
Now I'll invite you to bring your attention back to your breath.
I'll invite you to bring your attention back to your breath.
We'll take 10 deep inhales and exhales together.
Inhale deeply.
Exhale deeply.
That's one.
Inhale deeply.
Exhale deeply.
That's two.
Continue at your own pace,
Counting up to 10.
Slowly begin to bring awareness to your physical body.
Feel your body on the earth.
Begin to sense the space around you.
Feel the feelings of calm and peace that you've cultivated in your body,
In your practice today.
Begin to wiggle fingers and toes.
Perhaps stretch your arms above your head if that feels good.
Do little ankle circles and wrist circles,
Slowly waking the body back up.
And then slowly and at your own pace,
You can roll onto one side,
Spending a few moments in a fetal position.
And then at your own pace and as you're ready,
Make your way back to a seated position.
As you come out of your yoga nidra practice,
Begin to tune into how you feel.
I'd like to invite you to consider what has come to fruition in this time together.
In this time where you went inwards.
I'd invite you to reflect and journal on your yoga nidra experience and anything that came up for you.
Perhaps considering what you take with you for the rest of your day and what you leave here in your cozy yoga nidra nest.
Your yoga nidra practice is now complete.
Thank you so much for practicing with me today.
Namaste.
