Okay,
So this is a yoga nidra session for deep healing and relaxation.
So just allow yourself to settle into your space,
Laying down,
Using a pillow if you need one,
Something to keep your head propped up.
If you have a blanket or cushion that you'd like to use,
Feel free to find that and get yourself settled in.
Just beginning to become aware of your breath,
Finding an awareness of your whole being.
Just noticing any sensations or thoughts,
Feelings that are arising for you right now.
Noticing any obvious areas of tension.
And noticing if you have an impulse to push the tension away or push the stress away.
Just allow it to be what it is.
In yoga nidra,
We are cultivating an environment where we are allowing the brain and the mind to relax and enter into a deeper,
Slower state.
So generally in our waking state,
We're in alpha and beta brainwaves,
Which are higher frequency,
Brainwaves.
This is the conscious mind.
This is the active mind,
The thinking mind,
The speaking mind.
In yoga nidra,
We are bringing the brainwaves down into lower,
Deeper states.
So delta waves and theta waves.
And given the connection of the brain and the body,
When we relax the body,
Then we're relaxing the brain and in doing so,
We are relaxing the mind.
So begin by drawing your attention to your left thumb.
Allow your left thumb to soften and relax.
Now your left index and middle finger and your left ring and pinky finger.
Relaxing the palm and the back of your left hand.
Relaxing the left wrist and the left forearm.
Relaxing the left elbow,
Upper arm,
And the left shoulder.
Relaxing the armpit region,
Left side of the ribcage,
Left side of the waist,
And the left hip.
Relaxing the left glute,
Left thigh.
Relaxing the left knee melting into the surface below.
The left calf,
Relaxing the left ankle,
And the left heel.
Relaxing the sole and top of the left foot.
Relaxing the left big toe,
Second toe,
Middle toe,
Fourth,
And fourth.
And pinky toe.
The whole left side of the body is relaxed and at ease.
Now drawing the attention to the right thumb.
Letting the right thumb relax and settle.
Relaxing the right forefinger and middle finger,
And the right ring and pinky finger.
Relaxing the palm and the back of the right hand.
Relaxing the right wrist,
The right forearm,
And the right elbow.
And relaxing the right upper arm,
And the right shoulder.
Softening the right armpit region,
And the right side of the ribcage.
Right side of the waist,
And the right hip,
Relaxing,
Easing.
Softening the right glute,
And the right thigh,
And the right knee,
Feeling heavy.
Softening the right shin and calf.
Relaxing the right ankle,
And the right heel.
And softening the sole and top of the right foot.
Right big toe,
Second and middle toe,
Relaxing the fourth and pinky toe.
Right side of the body,
Relaxed and at ease.
Now repeat to yourself in your mind,
I will remain awake.
Now beginning to relax the back,
The lower,
The mid,
And upper back.
Scapula softening.
The belly is heavy,
And the chest is soft and light.
Relaxing the front of the neck,
The back of the neck.
Relaxing the throat.
Softening the jaw,
And the cheeks.
Softening the tongue,
Maybe letting it rest on the lower palate.
Softening the lips,
And the nostrils.
Imagining the eyelids,
Eyebrows,
And the eyes themselves.
Sensing you're gazing far into the dark distance.
So much of our day is spent using the eyes to read and to focus and to see the environment.
We spend such little time allowing the eyes to rest properly.
Using the temples to soften,
Softening the forehead,
And the space between your eyebrows.
Relaxing this region as smooth and completely at ease.
Then relaxing the scalp,
And the crown of the head.
Relaxing the forehead.
Now imagine a bright white light emanating from the crown of the head,
And drawing your attention to any area of the body that requires special attention,
That requires extra healing.
Imagine this white light energy providing deep healing energy to that area.
Perhaps offering tenderness or compassion,
A nurturing.
This bright,
Loving,
Healing energy absorbing.
Relaxing.
If there is any lingering or remaining tension or strain or pain,
Simply draw a tender awareness to that and allow it to be as it is.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
The body and the mind is designed to heal and regenerate itself.
And our job is to put ourselves into conditions where healing and regeneration are most possible.
I'm beginning to draw awareness back into the physical body,
Remaining still but imagining the fingers and the toes beginning to move.
Wrists and ankles.
Elbows and knees.
Shoulders and hips.
Imagining the spine,
Moving as it wishes,
Slowly.
And transferring this imaginative energy into real movement at your own pace.
Returning your awareness to your breath.
Maybe taking a deep inhale through the nose.
And a deep exhale out the mouth.
And you can choose to stay laying down for as long as you wish.
Eventually you'll begin to open the eyes and make your way back out of the laying posture.
Relaxing.
When we can be with ourselves in this intimate way,
We are being with truth.
And we are,
When we are with the truth,
We are able to heal.
I suggest that as you begin to make your way back into your day or into your evening,
You maintain this state with you for as much as possible.
Move a little slower.
Be more observant of your thoughts.
And just allow life to unfold as it does.
Sending you blessings and namaste.
