Hello and welcome.
My name is Miria and this is a gentle yoga nidra.
Make yourself a cozy nest in which you feel completely comfortable and your body is fully supported.
Use as many props as you need.
In yoga nidra we enter into a deep sleep state while still being awake.
Here in the beginning adjust as much as you need to be able to really settle in so your mind has no distractions and you can follow my voice.
Use as many props as needed to allow your body to rest and be fully supported.
As you settle in allow yourself to sink into your mat and notice the places where your body connects with the earth below.
Can you make yourself even a tiny bit more comfortable?
Allow yourself to soften and relax.
There is nothing to do but follow my voice as I guide you through this yoga nidra experience.
Begin to follow your breath as it moves in and out of your body.
No effort.
Just your normal breathing in and out.
There is nothing to do and nowhere to go.
Breathing in and out.
In and out.
With each breath of your body you soften more allowing your mind to sink deeper into awareness.
Allow your thoughts to float away like clouds in the sky.
Take a moment to silently say an intention or sankalpa to yourself.
It could be one word such as peace or presence.
Or it could be a phrase such as I am whole and well.
Repeat it three times silently to yourself and then release it.
Now you may invite an image of an inner refuge or safe place.
It may be one you have been to before such as a beach or a park or an imaginary place such as a crystal cave in which you feel completely safe and cozy.
You may see it in your mind with images or sounds or smells or it may be a sensation you feel in your body.
However you experience it is just right for you today.
Allow yourself to fully experience what this inner refuge feels like to you.
Notice how it makes you feel.
Notice how your body feels in this place.
Breathe it in.
Notice how it smells and the sounds you hear.
Soak in the positive effects of your inner refuge.
Let it fill you up with feelings of calm,
Peace and safety.
This inner refuge is always inside you.
You can connect with this inner refuge anytime you need it.
Let it be a resource for you returning to it anytime.
Now we will move through a rotation of consciousness.
Follow my voice as I guide you through the points of your body.
No judgment.
Simply be aware.
Crown of the head.
Center of the forehead.
Throat.
Right collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Right hand wrist.
Palm.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Left collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Left hand wrist.
Palm.
Elbow.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Right side of the chest.
Right hip.
Thigh.
Knee.
Shin and calf.
Ankle.
Right heel.
Sole.
First toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Full right side of the body.
Full right side.
Left side of the chest.
Thigh.
Knee.
Shin.
And calf.
Ankle.
Left heel.
Left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Full left side of the body.
Full left side.
Full front side of the body.
Full back side of the body.
Full body.
Full body.
Allow yourself to experience these states in whatever way they come to you.
A cool breeze blowing on your body.
The warmth of the sunshine on your face.
A light drizzle of rain on your tongue.
The refreshing cold as you jump into a lake.
A soft blanket wrapping you snugly.
The firm hard surface of a cottage dock against your back.
The fuzzy fur of a pet under your hand.
The smooth surface of a stone in your palm.
Now you may ease into a sense of the space beyond your body.
Beyond your mind.
Into all that is.
Into all that ever will be.
Connection.
Oneness.
Bliss.
You may like to repeat your sankalpa three times to yourself.
Once again,
Begin to notice your breath as it moves in and out of your body.
Feel the mat beneath you.
Notice the air on your skin.
Slowly coming back to wakefulness.
You may also stay in this restful state if that's available to you.
Wiggle your fingers and toes.
You may slowly remove your eye pillow.
Keeping your eyes closed for another moment to sense the light on the back of your eyelids.
You may gently roll to your side.
And when you're ready,
You may open your eyes to a soft gaze.
There's no rush.
Take your time.
And when you're ready,
You can come to sitting.
Notice how you feel.
Notice any sensations.
Say a silent thank you to yourself for giving yourself this time today.
Thank you for joining me.
My name is Miriam.
