Welcome,
My friend,
To Yoga Nidra.
My name is Danica and today you get to fully relax and really settle in your body and get ready for sleep.
So make yourself comfortable.
Take up loads of space.
Can you take a moment now to acknowledge the space that you're in?
So you could do this with your eyes open or you could have your eyes closed.
Just notice where you're at,
The four walls around you,
Ceiling,
Floor,
Bed under your body.
Can you acknowledge that the space you're in,
It's safe for you to be here?
And if you'd like to take a big breath to feel into that,
To let yourself settle here and breathe in.
Now if your eyes are still open,
You can gently close them and soften your eyelids.
Now open up your ears.
See if you can pick up on sounds that are really far away and just jump from one sound to the other without labeling it as good or as bad.
Just get to have permission to be.
Now bring your attention close towards your body and start listening to whatever you can pick up on,
Whether that be sensations or your breath or your heart beating.
Notice how when you start creating space in your body,
You can allow for breath to come in.
So the more you allow for space down in your belly,
Down in your hips,
The deeper your breath can go.
And the slower you breathe,
The deeper you breathe,
This gets to activate your vagus nerve and your parasympathetic response,
Which allows for you to rest and digest.
We'll start our yoga nidra practice where I'm guiding you through a body scan.
All you need to do is listen to the sound of my voice and shift your awareness from one body part to another.
If you fall asleep,
That's all good,
But see if you can stay aware and awake listening to my voice while allowing your body to fall asleep.
Take a moment now to ask yourself what it is you need a little more of or what quality you're in the process of embodying and allow the answer to come up.
If there's no answer,
That's all good,
But this gets to be an opportunity to use powerful intention,
Kind of like you're planting a seed into the garden that is the cells of your body and allowing for it to grow.
So listen to your heart now.
Take a deep breath in,
Let go of any expectations,
Let go of your intention.
Trust that it's already planted.
It's all good.
Now relax your heart.
Allow for your heart to drop to the back of your body.
Allow for your heart to get really heavy.
Now can you relax your lungs,
Your ribcage,
Your whole digestive system,
Your whole reproductive system.
Relax your whole lower belly.
Your womb if you're a woman,
The right hip,
Right thigh,
Lower leg,
Ankle,
Top of your foot,
Sole of your foot,
Big toe,
Second,
Third,
Fourth,
Fifth.
All five toes on the right foot,
Your whole right foot,
Your whole right leg.
Relax your left hip,
Left thigh,
Lower leg,
Ankle,
Top of your foot,
Sole of your foot,
Big toe,
Second,
Third,
All five toes on the left foot,
Your whole left foot,
Your whole right foot,
Both legs together,
Both feet,
Your sacrum,
Your glutes,
Your spine from your tailbone connecting to your head,
All the muscles along your spine,
Lower back,
Middle of your back,
Top of your back,
The right side of your torso,
Right armpit,
Right shoulder,
Forearm,
Wrist,
Back of your hand,
Palm of your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
All five fingers on the right hand and the tips of your fingers,
The left side of your torso,
Left armpit,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Back of your hand,
Palm of the hand,
Left thumb,
Index finger,
Middle finger,
Ring,
All five fingers on the left hand,
The tips of your fingers,
Both hands,
Both arms,
Both shoulders,
The sides of your neck,
Back of your neck,
Front of your neck,
Whole inside of your throat,
Relax your jaw,
Your ears,
Upper teeth,
Gums,
Roof of your mouth,
Lower teeth,
Lower gums,
Bottom of your mouth,
Your whole tongue,
The whole inside of your mouth and cheeks,
The outsides of your cheeks,
Bridge of your nose,
Tip of your nose,
Whole nasal cavities,
Let your right eyeball fall to the back of its socket,
Soften your right eyelid,
Let your left eyeball fall to the back of its socket,
Soften your left eyelid,
Both eyes together,
The space between your eyes,
Your whole forehead,
Eyebrows,
Space in between your eyebrows,
Top of your head,
Back of your skull,
Your whole brain,
Let your brain relax,
Your whole face,
Imagine your body split in two,
Relax the whole right side of your body,
The whole left side of your body,
The whole front surface of your body,
The whole back surface of your body,
All the energy in your body,
All the energy outside your body,
Your whole body,
Imagine now you're getting really light,
So light you could float,
Sense what it feels like to be really light,
Can you experience being heavy,
So heavy that you're like a magnet to the center of the earth,
So heavy you couldn't move even if you tried,
Steady,
Heavy,
Can you experience being both light and heavy at the same time,
Now imagine yourself somewhere where there's a garden,
Might be in a forest,
Might be in a field,
Might be somewhere you've been already,
This is your garden and in this garden you plant seeds,
You nurture them and you watch them grow can you take a moment now and sense the environment of your garden,
Maybe you'd feel sun on your skin,
Warmth or even grass or dirt under your toes maybe there's something you could smell,
Can you hear the wind or birds chirping,
Now find a spot and kneel down,
Get really close to the earth and place your hands down onto the earth experience the feel of the dirt on your hands,
A little cold,
A little wet,
You can if you'd like dig a little hole and reach in your pocket for your seed go ahead and plant it,
This is a seed that represents whatever it is you're in the process of embodying,
Whatever it is that you feel you need that you can offer yourself so with all the love,
Place it down and then pat some earth back over top and take a breath can you trust that it's already planted,
It's already here and it's going to grow no matter what now I want you to look up at the sky and notice how it's no longer daylight but it's become night,
It's really dark but the stars are so bright and beautiful now you start to feel a little drop of water on your face and on your shoulder,
It's starting to rain but you're just standing here and it feels so cleansing do you know what I mean?
Can you feel it?
Can you allow for the rain to cleanse whatever it is you're holding on to that you don't need to hold on to anymore anything that doesn't belong in your garden that you're ready to clear out for new beautiful plants and flowers and trees and fruits and veggies eventually the rain stops and it feels very calm and quiet here open yourself up to that calm and quiet,
Trust and patience you're welcome to drift off into beautiful sweet dreams,
Take care of your body,
I'm sending you so so much love
