Yoga nidra translates to yogic sleep.
I've seen many different statistics on this,
But an hour of yoga nidra is apparently equal to three hours of REM sleep.
So let's just say this is maybe about an hour and a half of REM sleep.
So if you're laying down on like a wood floor,
I would then recommend maybe putting a blanket so that when you have your hands on something,
Your hands won't be cold.
So maybe having a blanket on your floor.
If you're on a carpet,
You're probably good.
You could also lay in your bed or even seated.
Traditionally,
We do yoga nidra lying down though.
And then I would also recommend as you're lying down,
Maybe perhaps put something underneath of your knees.
So perhaps a rolled blanket or a pillow and then something under your head.
And then I would also,
The last thing is I would recommend a blanket on top of you because we get into this very relaxed state.
Your body temperature drops.
I've definitely been in yoga nidra and I become freezing.
And then I just want to like move when you're supposed to be still,
But I've definitely done that and been like,
I should have put that blanket on.
So even if you're a little warm now,
I recommend just putting on a blanket just in case.
So I'll give everyone a minute or so just to get any final props or begin to relax down in your position.
Also another thing is if you want to put something over your eyes.
So if it looks like a lot of you are in a darker space,
But if you're in a brighter space,
Another thing to do is you can put something over your eyes.
So even just a shirt,
If you have an eye bag,
That's wonderful.
If not,
Not a big deal,
Nothing too heavy though.
And so take this last minute or so just to begin to settle into the position that you have chose,
Make sure that you are supremely comfortable,
Make sure that blanket is just right.
That pillow is just as it should be.
Ideally we're looking to be in a sleeping type position,
Yogic sleep,
Yoga nidra.
But of course,
If you're uncomfortable,
Feel free to move and make sure that you are comfortable.
And if you have not done so already,
Let's begin to close the eyes.
Let's just begin to inhale whenever you feel ready and let out a sigh,
Just kind of releasing anything from your day or week.
Go ahead and do two more just like that,
Inhaling gently.
And then on this last one,
Really settle into your position.
We're going to begin by focusing on our breathing.
And what I want you to imagine is there are two channels from your right and left nostril traveling all the way down through the torso,
Through the legs,
All the way to the soles of your feet.
When you inhale,
You're going to inhale down those two channels.
The breath is going to fill the torso,
The belly on both sides,
Go down the right and left leg all the way to the bottom of the feet.
And when you exhale,
You're going to breathe up from the feet all the way back up and then out the nose.
And so we're going to stay with this pattern of inhaling these two channels on the right and left side,
All the way to the bottom of the feet,
And then exhaling the whole length of the body back up through the nostrils.
When allowing this breath to be cleansing and restoring,
Maybe perhaps even imagining there's light traveling down,
Restoring,
Releasing,
Going down through the whole body.
And then when you're exhaling,
You're going to let out anything that is holding you back from being fully comfortable and relaxed physically,
As well as mentally and emotionally.
And maybe perhaps you're also allowing the breath to fill the spaces where you feel.
So maybe that chest,
The sides of the body become really expansive with the breath.
Again,
Imagine like it's this cleansing breath.
And so it's just going to force down through the body and just fill it with light.
And then you're going to release out anything that you don't need.
So I'd take one more inhale and exhale.
At this moment,
We are going to travel around the body.
I am going to say one specific point.
And when I say that point of the body,
You are going to let go and release that area.
We're going to start at the crown of the head,
The very center of the head.
Let go,
Soften.
The eyebrow center,
Right between the two eyebrows,
A couple inches behind the forehead.
Your third eye,
Relax,
Release,
Soften this area.
Throat.
Center of the chest.
Right shoulder.
Right elbow,
Release.
Right wrist.
The tips of the finger on the right side.
Thumb.
First finger.
Middle finger.
Ring finger.
Pinky finger.
Wrist.
Right shoulder.
Throat center.
Left shoulder.
Releasing the left elbow.
Left wrist.
Tips the finger on the left side.
Your thumb.
Pointer finger.
Middle.
Ring finger.
Pinky.
The wrist.
Elbow.
Left shoulder.
Throat center.
Heart center.
Right side of the chest.
Heart center.
Left side of the chest.
Heart center.
Your navel.
Center of the pelvis.
Releasing the right hip,
Letting go.
Right knee.
Right ankle.
The toes on the right side.
The big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Ankle.
Knee.
Center of the pelvis.
Left knee.
Left ankle.
Toes on the left side.
The big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Left ankle.
Left knee.
Left hip.
Center of the pelvis.
Your navel.
Heart center.
Throat.
Third eye.
Top of the head.
Your entire body is effortless.
Relaxed.
At peace.
Seeing a stream of golden light traveling down to the crown of the head.
And then surrounding you like a bubble going down the right and left side.
Making its way all the way down past the torso.
And this bubble will seal in underneath of your feet.
This golden light is permeating every cell of the physical body and your energetic field.
Now feeling the body is heavy.
Heavy like a boulder.
The entire body is so heavy.
You can't feel where the body ends and the surface below you meet.
So heavy almost as if you are getting stuck to the surface below you.
You are weighted like a boulder.
Heavy.
With the awareness on the heels of the feet.
Feeling the heels beginning to be light.
Light like a feather as if they are floating off the surface below you.
The shins and the knees begin to float.
They are light.
Like they're drifting on the wind.
The thighs,
The glutes.
The lower back,
Mid back,
Upper back.
The hands are floating.
Your body is light as a feather.
The back of the head is light.
You are floating and light and fluid.
And as you are light and fluid.
It's allowing the body,
The energetic body to move and be free.
All that holds you back in your daily life is gone.
And you can dance and twirl.
You are light and free.
Your body then begins to settle and reconnect back onto the surface below you.
Locating your root chakra.
Located at the pelvic floor.
And allow these mantras to vibrate in your root chakra.
Lum,
Lum,
Lum.
Moving up to your sacral chakra,
The center of the pelvis.
In this orange space.
Allowing this mantra to vibrate and fill this space.
Vum,
Vum,
Vum.
Moving up to the navel,
The solar plexus.
Allowing this mantra to fill this yellow space.
Rum,
Rum,
Rum.
Moving up to the heart center.
The green circle fills this area.
As you hear the biju mantra.
Yum,
Yum,
Yum.
Moving up to the throat.
Color blue.
Um,
Um.
Moving up to the third eye.
This area is indigo.
Hearing this mantra fill this space.
Oh,
Moving up to your crown chakra.
Purple,
Maybe even a radiating light of gold or white.
Feeling all the chakras.
Vibrating.
Moving at their perfect speed.
Awakened,
Illuminated in their color.
Aligned.
Bring your awareness to your third eye.
Maybe looking behind the forehead.
Looking upward towards this area.
Or perhaps looking like a movie screen in front of the forehead.
Keeping your awareness in this space.
Letting go.
Softening.
Relaxing your two physical eyes.
So that your third eye might be open.
And see what you might see.
Maybe there's colors or images or shapes.
Being free and light here.
Noticing what you might see.
And now starting to bring your awareness back into the two nostrils,
The right and left side.
Seeing those channels traveling from the nostrils all the way down to the soles of the feet.
We'll end just like we began.
Inhaling down through those two channels.
All the way down the body,
The legs to the feet.
And then exhaling back up and out the nose.
Beginning to feel your body lying on a surface.
Feeling the props below you.
Feeling the surface that supports your body.
Without opening your eyes,
Seeing the room where you're located.
Walls,
The ceiling.
Hearing the sounds.
And before we conclude,
We will connect to our heart center.
And if you're still really relaxed,
Maybe you just bring your awareness there.
If you want to begin to move,
Maybe you stack one hand on the heart center and the other hand on top.
One moment just feeling your breath in this space.
Feeling the inhale as the hands rise.
And the exhale as the hands gently fall.
This is a nice reminder that there is this balance in our lives.
The inhale,
The awakening,
The movement.
The exhale,
The release,
The letting go,
The softening.
And you can't have one without the other.
And that's the beautiful thing about yoga nidra.
Sometimes we're just moving and moving and we really just need to rest.
And reset.
Not forcing yourself to push through,
Acknowledging those moments when you need to just settle,
Relax,
And reset.
Before we conclude,
Knowing that your life is fully abundant.
Feeling gratitude for yourself,
For all your experiences,
For where you are right now.
Knowing that you are loved.
You are supported.
And the world is a better place because you're in it.
From my heart center to each of yours,
I am deeply grateful that you joined me this evening.
Namaste.
