Welcome to this yoga nidra practice.
My name is Ashley and yoga nidra is the practice of yogic sleep.
In this guided practice we will methodically relax our bodies so that our minds can stay awake to whatever may arise to steep in the sankalpa or intention of letting go in order to transform.
For this practice you'll want to be in a completely relaxed position.
I recommend laying down,
Grabbing some pillows or blankets,
And allowing yourself to completely rest either in your bed,
Your couch,
Or even the ground on your yoga mat.
Once you have arrived in your resting position,
Take just a few deep breaths.
Inhale through the nose.
Exhale,
Big sigh out the mouth.
Deep inhale through the nose.
Exhale,
Let it out.
One more big inhale.
Big exhale to release.
Take a few more soothing breaths just through the nose.
Gently release any tension you may be holding on to with your exhale.
Now begin to draw a line down the center of your body.
This line traces down your forehead,
Your nose,
Tracing all the way down the midline of your body,
Ending at the natural separation of your legs.
Bring your awareness to the left side of your body.
Notice every part on the left side of your body.
Your left side forehead,
Left nostril,
And how air is moving through it.
Left side of your mouth,
Your left shoulder,
Arms,
And fingertips.
Left side chest,
Left hip,
And left leg.
Observe what comes up when you become aware of this side of your body.
Now channel your awareness to the right side of your body.
Feel every part on the right side as well.
Your right side forehead,
Right nostril,
And how the air flows here.
Right side mouth,
Right nostril,
And how the air flows here.
Right side mouth,
Right shoulder,
Arms,
And fingertips.
Right side chest,
Right hip,
And right leg.
Notice what comes up on this side of your body.
Start from the top and work your way down.
Scan down.
And work your way down.
Scan down the left side of your body.
Now making your way up,
Scan up the right side of your body.
Continue to scan each side in this way.
Working your way down the left side body and working your way up the right side.
Almost as if your awareness is creating an infinite loop between both sides of your body.
Now become aware of both sides of your body at the same time.
Simply observe if there are any balances between each side.
Now become aware of your center,
Your midpoint of equilibrium.
In the space of your midpoint,
Tell yourself three times,
Here begins the practice of yoga nidra.
I will stay awake and receive what I need.
Repeat three times,
I release old narratives that no longer serve my growth.
I surrender to the unfolding of my path.
As we welcome stillness within to absorb our intention or sankalpa,
We'll start with the outermost layer of our being,
The physical body.
As I call out a part of your body,
Bring your awareness to that area and let go of something there.
It can be your physical grip,
An emotional feeling,
A mental thought,
Or even an unexplainable energy.
Start by becoming aware of the space between the eyebrows,
Your third eye center.
Let go of something here.
Become aware of the base of the throat.
Let go of something from this part of your body.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Right pointer finger.
Right middle finger.
Right ring finger.
And pinky finger.
Right wrist.
Right elbow.
Right shoulder.
Returning to the base of the throat.
Move the awareness over to the left shoulder.
Left elbow.
Left wrist.
Left thumb.
Left pointer finger.
Middle finger.
Ring finger.
And pinky finger.
Becoming aware of the left wrist.
Left elbow.
Left shoulder.
Returning to the base of the throat.
Center of the chest.
Right side chest.
Center of the chest.
Left side chest.
Center of the chest.
Navel.
Pelvis.
Right hip.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Third toe.
Fourth toe.
And pinky toe.
Right ankle.
Right knee.
Right hip.
Pelvis.
Left hip.
Left knee.
Left ankle.
Right ankle.
Left big toe.
Left second toe.
Third toe.
Fourth toe.
And pinky toe.
Left ankle.
Left knee.
Left hip.
Pelvis.
Navel.
Center of the chest.
Base of the throat.
Third eye center.
The space between your eyebrows.
Now bring your awareness to your breath.
Now bring your awareness to your breath.
As the body starts to melt into relaxation become aware of any part of the body that feels like it's still holding on to something.
We'll move through a body breathing technique to fully release and surrender.
I'll cue you through different areas in the body to breathe in between.
As you inhale see the breath move up to this body point.
As you exhale see the breath move down to this body point.
Beginning at the toes Inhale the breath moves up from the toes to the ankles.
Then exhale the breath moves down from the ankles to the toes.
Breathing in the space between the ankles and knees.
Inhale up to the knees.
Exhale down to the ankles.
Breathe in the space between the knees and hips.
Inhale up to the hips.
Then exhale down to the knees.
Now breathe in between the hips and chest.
Inhale up to the chest.
Exhale down to the hips.
Feel the inhale travel to where you're still gripping.
Feel the exhale let it go like mist dissipating into the air.
Breathe from the chest to the shoulders.
Inhale to the shoulders.
Exhale to the chest.
Send breath from the shoulders to the elbows.
Exhale to the elbows.
Inhale to the shoulders.
Breathe between the elbows and wrists.
Exhale to the wrists.
Inhale to the elbows.
Return your breath to the center of the chest.
And breathe in the space between the chest and the front of the throat.
Inhale to the front of the throat.
Exhale to the center of the chest.
Breathing between the front of the throat to the tip of the nose.
Inhale up to the tip of the nose.
Exhale down to the front of the throat.
Breathe from the tip of the nose to the third eye center.
Inhale to the third eye.
Exhale to the tip of the nose.
Now breathe between the third eye to the crown of the head.
Inhale to the crown of the head.
Exhale to the third eye.
Releasing any mental constructs with the exhale.
Now breathe into every edge of your body.
Gathering any tension in the body.
And with each exhale see this tension just float off your body and disappearing out into the ether.
Once you feel complete with this breath in the body you can let it go and return to your natural rhythm of breath.
We are now going to move through a series of feelings and sensations.
As I call out each one try not to overthink it.
Really just let yourself experience it fully as it is.
Start by feeling yourself become heavy as if a weighted blanket was over you.
Now feel yourself become light like a feather flying in the wind.
Experience yourself floating.
Experience yourself sinking.
Now feel yourself become hot as if you've been laying in the sun for too long.
Feel yourself become cold as if you are in a frigid snowstorm.
Feel yourself become strong.
Feel yourself become weak.
Allow yourself to feel calm.
Now allow yourself to feel worried.
Experience the sensation of happiness.
Now experience what it's like to be overcome with sadness.
Feel yourself become energized.
Feel yourself become exhausted.
Feel what it's like to be stagnant.
Feel what it's like to evolve.
Invite the sensation of fear.
Now invite the sensation of peace.
Now imagine a cord stemming from your being.
This cord is a braided thread of light that represents your energetic past.
Your past emotions.
Your past narratives.
Past versions of yourself.
Notice what lies in this cord.
What has your soul been holding on to?
What are you ready to let go of?
To compost and recycle this stale energy?
To allow for something new?
See yourself picking up a pair of golden scissors and cutting this cord from your being.
The cord flies away into the ether along with all of your grudges,
Your past narratives,
And any stuck,
Difficult emotions.
Anything that is no longer serving you.
Feel a sense of lightness and relief.
Feel untethered and free.
This cord is no longer yours to attach to.
Open yourself up to the possibility of transformation.
A new you.
A truer version of you.
New feelings and fascinations.
Continue to be open.
Allowing for new growth to take place in your next evolution.
Then you tell yourself three times,
I release old narratives that no longer serve my growth.
I surrender to the unfolding of my path.
Begin to slowly deepen your breath with the utmost care and softness.
Allow breath to flow through your body once again.
As you reawaken,
Coming back to the physical body,
Tap your thumb pad to each of your other fingers.
Softly wiggle your toes.
Maybe looking side to side,
Rolling out your neck.
Option to take a full body stretch,
Reaching for all four corners of the physical space you are in.
When it feels good to you,
Roll over to your favorite side.
Lying here and taking a moment of gratitude for yourself.
Slowly push yourself up to a seat.
Open your eyes and continue on with your day.
Thank you so much for allowing me to guide you through this practice.
Have a beautiful rest of your day.
