Welcome to this Nervous System Resets Yoga Nidra practice.
Before we start,
This is your practice and there is no wrong way to do this.
You can lie down or sit.
You can keep your eyes open or closed.
You can fidget,
Shift,
Scratch an edge,
Stretch.
None of that will break the practice.
If your mind wanders off somewhere,
That's normal too.
Just come back to the next sentence whenever you notice.
If at any point you want to stop,
You stop.
You are in charge here.
Now get into whatever position feels right.
If you want a pillow under your head or knees,
Grab it now.
If you want our blankets,
Get it now too.
Take a second to check your body for anything annoying.
A tight waistband.
Jewelry digging in.
Your hair caught somewhere.
Sort it now if you can.
One more thing before we begin.
Nothing here needs to be perfect.
You don't need to hold still.
You don't need to concentrate hard.
You don't need to get it right.
Just let the words land where they land.
Let's land in the room first.
Notice one sound nearby.
Doesn't matter what it is,
Just notice it's there.
Notice the temperature of the air on your skin now.
Notice where your body is in contact with the floor,
The mat.
The bell.
Whatever is holding you up right now.
Take one breath,
A bit deeper than usual.
In through the nose if that's easy for you.
And out however feels natural.
You are here and that's all you need for this part.
If you want,
Choose a sankalpa for this practice.
One sentence in the present tense like it's already true.
You can use the following sentence or make your own.
I have the energy I need,
When I need it.
Say it three times in your head.
This next part is a kind of attention game.
Moving your awareness around the body point by point.
You don't have to feel each one strongly.
Noticing for half a second is enough.
And if you lose track,
Just drop back in whenever you are when you notice.
Bring your awareness to your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Back of the hand.
Re.
Form.
Elbow.
Upper arm.
Shoulder.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Back of the head.
Grapes.
Forearm.
Elbow.
Upper arm.
Shoulder.
Top of the head.
Forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Nose,
Man.
Chin.
Through.
Chest.
Right side of the chest.
Left side of the chest.
Stomach.
Lower belly.
Right hair.
Right knee.
Right ankle.
Right first.
Right big toe.
Right little toe.
Left hip.
Left knee.
Left ankle.
Left foot.
Left big toe.
Left little toe.
The whole of the right arm.
The whole of the left arm.
The whole of the right leg.
The whole of the left leg.
The whole of the bath.
The whole of the front.
The whole of your head.
The whole body together.
The whole body together.
If you drift off.
At any time.
During the body scan,
That's absolutely fine.
You are back now.
Now,
We'll use the breath to build a bead of brightness.
Just notice and let it lift slightly on its own.
Breathe in and imagine the breath rising up from your feet to the crown of your head.
Breathe out and let it fall down from your head to your feet.
In,
Feet to head.
Out,
Head to feet.
Continue on your own for a few more rounds.
Now,
On the in-breath,
Imagine you're drawing in something clean and bright,
Like a cool light or fresh air.
On the out-breath,
Let go of anything heavy,
Foggy or stuck.
In,
Bright and clear.
Out,
Let go of the form.
The brain pays attention to contrast.
So we are going to flick between a few opposite sensations.
You don't need to feel them vividly,
Just even imagining them is enough.
Experience heaviness.
And lightness.
Warm Then cool.
Hands.
.
.
And completely loose.
Quiet,
Still mind.
Then a flicker of alertness,
Like your attention just sharpened.
Now bring those last two together.
Calm and alert at the same time.
Relaxed body,
Clear head.
And that's the state we're aiming for.
Now if you like,
Picture this.
If imagery doesn't do much for you,
Just stay with the breath instead.
Both are fine.
Imagine a wide open space.
Could be the sky.
A big empty room.
Or whatever open and clear looks like to you.
Picture your mind like that space.
Anything passing through,
Like a thought,
A sound.
.
.
A feeling.
Just moves through and out again.
Nothing sticks,
Nothing needs sorting right now.
If it helps,
Picture a single point of light somewhere in that space.
Small,
Steady,
Bright.
That is your attention.
And he doesn't have to do anything.
It is just there.
Shari?
And steady.
If you said a sankalpa earlier,
Bring it back to mind now and repeat it three times again.
The practice of Yoga Nidra is now complete.
Let's come back now,
One step at a time.
Bring your awareness back to the room.
Notice the sound you noticed earlier.
Is it still there or has it changed?
Notice your body again.
Start to deepen your breath a little more with each round.
Wiggle your fingers,
Wiggle your toes.
And let the energy come back into your hands and feet.
When you're ready.
Draw your knees in towards your chest.
Roll onto either side and pause in there for a moment.
With your upper hand,
You may press yourself up to a seated position.
Once you're ready,
Sit to it.
You may take one more breath.
Sharper and a bit faster than the others.
Like you're waking the body up on purpose.
And you may open your eyes and bring this clearer,
Steadier feeling with you into whatever is next in your day.
Thank you so much for joining this practice.
And I hope you have a wonderful rest of your day.
