This is a short yoga nidra,
A nidra nap to give you a well-deserved break,
A reset and refresh before the rest of your day.
Yoga doesn't take time,
It gives you time.
No one can keep running all day,
Every day.
Think about this as a break to refuel or service your engine.
Through regular practice of yoga nidra,
You can easily access a restorative state for your mind that lets it function better.
The brainwaves that you access during yoga nidra can help you to process everything that is happening in your day,
To integrate your conscious and subconscious thoughts,
And to release unhelpful habits and thought patterns,
To release grief,
To let go.
This is your space.
In between all the things,
You've got time.
Be here with me.
So let's start by just noticing your inhalation,
And then your exhalation,
And then notice the spaces between your breaths.
Notice all four parts of the breath,
The inhale,
The exhale,
And the places between.
Focus on the spaces between the breath without holding on to them,
Just naturally pausing between the breaths,
Nothing forced.
Then start to draw out the places in between.
You may hover at the top of the inhale for a moment while staying completely relaxed,
Shoulders relaxed,
Eyes relaxed,
And then release the breath.
And then really land at the bottom of the exhale.
Rest there for a moment.
Relax your belly,
Pelvis,
Your lower back,
And keep going,
Finding a little float at the top of the inhale,
And really settle at the bottom of the exhale.
That space at the end of the exhale between your breaths,
That space before you move into your next breath,
It's a place of no resistance,
No judgment.
It's also a place of great wisdom.
Just hold these spaces at the top and the bottom of the breath for a little longer,
As long as feels comfortable.
And now let's take some time to set your sankalpa.
Let your breath continue to be spacious,
But without too much effort.
You may already have a sankalpa you are working on in a regular yoga nidra practice,
Or you may come up with one today.
Tune into your deepest desire in this moment.
Let it form into a deep breath.
Let it form into words,
Into a simple,
Present,
And positive statement,
Such as,
I feel loved,
Or I am abundant,
Or I am grateful.
And then repeat this to yourself three times.
Now,
Bring your attention to your body.
Let's just feel into your groundedness.
Feel the back of the body,
Where it rests on the ground or support below you.
Land in your body.
And then bring all of your attention and awareness to your breath.
Move your attention and awareness to your right thumb,
And just flood your attention and awareness into your right thumb.
And then your first finger on your right hand,
Second finger,
Third finger,
Pinky finger.
Feel all the fingers.
And then notice the spaces between the fingers.
Feel the back of the hand,
The palm of the hand,
And feel the space that you hold in your hand.
Move the awareness up the right arm,
Lower arm,
Elbow,
Upper arm,
Right shoulder.
Notice the space.
And then feel the space between the right arm and the right side of the torso.
And then bring your attention to your right hip.
And then feel the space between the right arm and the right side of the torso.
And then feel the space between the right arm and the right side of the torso.
Thigh.
Bring your awareness to your right knee,
Lower leg.
Feel the sole of the foot,
The top of the foot.
Feel the right big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Feel all the toes of the right foot.
And then feel the spaces between the toes.
And then bring all of your attention back up to your left thumb.
Left thumb.
First finger.
Middle finger of the left hand.
Ring finger.
Pinky finger.
Feel all of the fingers of the left hand.
Then notice the spaces between all of the fingers.
Feel the back of the hand.
And the back of the hand.
Feel the back of the hand.
The palm of the hand.
Feel the space that you hold in the left hand,
Palm,
And fingers.
And then move your attention up to the wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Feel the left side of the torso,
From the ribs to the left side of the waist.
And then notice the space between the left arm and the left side of the body.
And then notice your left hip.
Left hip.
Thigh.
Knee.
Lower leg.
Feel the left sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Feel all of the toes of the left foot.
And then feel all of the spaces between the toes.
And just feel both heels.
Where they're resting on the ground.
Feel the legs,
Where they're in contact with the ground below you.
At the lower leg.
At the upper leg.
Feel the back,
Starting with the lower back.
Then the middle back.
Then the upper back.
Feel the back of the head,
Where it rests on the ground or pillow.
Feel the crown of the head.
Feel the forehead.
And then feel the space between the eyebrows.
Feel the space of the eyeballs and the eye sockets.
Feel the cheekbones.
The inner cheeks.
And then just feel the space of the mouth,
Between the roof of the mouth and the tongue.
See if you can feel the spaces between the teeth.
Feel the throat space and the breath there.
Feel the nostril space and the breath there.
And then let's picture,
Let's imagine a sunrise.
Can you picture a sunrise or a sunset?
Can you picture a sunrise or a sunset?
That time between light and dark,
Between days.
When the cycle resets,
Let the colors flood your vision.
And feel how,
In this moment,
Everything that lies in the next phase is still ahead of you.
It's possibility.
Opportunity.
It's dreams and visions.
Bring back to mind your sankalpa.
Remember it,
Find it,
And repeat it to yourself again for at least three times.
And plant it here in this expanse we've cultivated.
Then take a deeper breath.
Let's reawaken.
Inhale.
Open your mouth to exhale.
Empty out so you can take another deeper breath.
Inhale through the nose.
And open the mouth,
Let it go.
And exhale.
And open the mouth,
Let it go.
Okay,
On this last big breath,
You can hold it again at the top for as long as is comfortable.
And when you're ready for your exhale,
Feel free to make a sound.
Or a sigh.
Or a sigh.
If that felt good,
You might do it again.
And just take your own time to transition,
In whatever way feels right,
Back into your day.
