Welcome to this Yoga Nidra.
A deep wakeful rest.
Thank you for taking the time to focus on your self-care.
Lying comfortably.
Paying attention to the detail as your body finds.
The most restful place.
Relaxing the body.
Softening in the breath.
Samavritti Pranayama.
Or equalizing breaths.
Take a short exhale.
And inhale for two,
Three,
Four.
Exhale to release.
Three.
Inhaling,
Two.
Three,
Four,
Exhale,
Two.
Three.
Four.
Inhale.
Exhale.
Carry on for a couple more rounds.
Simultaneously feeling the sensation,
The vibration of your whole body.
And as you find your own rhythm.
Pay attention to the inhale.
Pay attention to the exhale.
Allowing any holding,
Any contraction.
Simply drift away.
Notice the sounds.
And your ears hearing the sounds.
All the different layers of sounds.
Some in the distance.
Some nearby.
Feel that the whole body is listening.
Notice the air flowing.
The sensation of the air within the nostrils.
Let the eyes completely rest in the sockets.
Relaxing all the muscles around the eyes.
Relaxing the face and the jaw.
The tongue soft in the mouth.
Feel the skin of the whole body.
Sensitive.
Receptive.
Imagine you could breathe into the skin.
Inviting the surface of the skin to be more porous.
Notice the touch of the air,
The temperature of the air on the skin.
Notice the smells,
Tastes.
If present.
All five senses.
Are wide open.
Be completely at ease.
You are completely safe.
And secure.
You are fully conscious.
And yet your body and mind are fully at rest.
And ease.
As you breathe,
Allow the attention to rest on the heart space.
Breathe the heart space through every cell in the body.
A sankalpa is an intention or heart resolve.
For your practice.
An intention is like a dormant seed that you are planting in the depths of your subconscious mind.
Notice if an intention naturally arises through the heart.
An intention for your greatest good.
Allow the intention to bubble up and form into some words.
That you can repeat to yourself.
It may be.
.
.
I am whole.
I am complete.
I am love.
Repeat your Sankalpa gently in your mind three times.
With full feeling.
Full awareness.
Then let it go.
Welcome your sankalpa with your whole body and being.
Feel its sensation radiate all around your body.
We will now move to the rotation of consciousness.
Moving around each body part.
Feeling the sensation of each body part.
Let's take a trip through the body.
Consciously resting.
Yet fully and lovingly here.
Right side.
Right hand thumb.
Right second finger.
Third finger.
Fourth finger.
5th finger.
Palm of the right hand.
Back of the right hand.
The wrist.
The lower arm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side.
Waste.
Right thigh.
Kneecap.
Calf muscle.
Right ankle.
Right heel.
Right soul of the food.
Top of the foot.
Right toes.
First toe.
Second.
Third.
Fourth toe.
And the fifth toe.
Left side.
Left hand thumb.
Second finger.
Third finger.
Forth.
Fifth finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Side.
Waste.
Left hip.
Left thigh.
Kneecap.
Left calf muscle.
Ankle.
Heal.
Sole of the left foot.
Top of the left foot.
Left toes.
For Stowe.
Second toe.
Third toe.
Fourth toe.
5th toe.
Front.
Go to the top of the head.
The forehead.
The right eyebrow.
Left eyebrow.
Eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
The heart center.
Navel.
Upper abdomen.
Lower abdomen.
The womb.
Right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right calf muscle.
Left.
Calf muscle.
Right ankle.
Left ankle.
Right toes.
Left toes.
Back of the body.
Right soul.
Left soul.
Right heel.
Left heel.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of the left knee.
Back of the right thigh.
Back of the left thigh.
The right buttock.
Lift buttocks.
Right hip.
Left hip.
Whole spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
The whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
The whole left arm.
Both arms together.
The whole of the head together.
Whole of the back together.
Whole front together.
The whole body.
Together.
Whole body.
Together.
The body is whole.
Complete.
Resting.
The body is love.
And is love.
Breathing.
Body is dissolving.
Into pure awareness.
As you settle deeper into relaxation.
Imagine yourself lying on the soft,
Fertile earth.
The ground beneath you.
Feel the Earth's energy.
Pulsating.
Below you.
And as you.
Awakening every cell in your body.
As you breathe,
Breathe the fresh scent.
Of the Earth.
Releasing anything.
That no longer serves.
Allow yourself to be fully present.
In this loving moment.
Of complete renewal.
You are loved.
Noticing the breath.
Feeling every cell in the body.
Feeling the benefits through every aspect of the body.
Of your mind.
Of your emotional body.
Steep,
Loving rest.
And being.
As being.
And as the life slowly begins to appear in the body,
Revisiting the Sancalpa.
The intention.
That you verbalized internally.
Saying the intention three times once again.
Feeling it through the whole body.
Welcoming.
The sankalpa into every cell of the body.
And when you feel ready.
.
.
Feeling in the body.
Noticing the fingers and the toes.
Taking some small movements.
As we transition back to our fully waking state.
Take a nice stretch.
And roll onto your right side.
Just for a few moments.
And when you're ready,
You can come up to a seated position.
And we'll bring the hands onto the heart,
One on top of the other.
Taking a few breaths through the whole body,
Connecting to the heart center.
And pick one thing to be grateful for.
One thing.
Thank you for listening.
You
