Let's then go ahead and prepare for yoga nidra.
Reminder that our body temperatures do drop,
So feel free to put a blanket on top of you.
Putting maybe something underneath of your knees.
So a reminder that yoga nidra is traditionally done in a shavasana position.
You are in your bed.
You can always just put a pillow behind your head like you're going to sleep.
If you're lying on a floor or the couch,
Having something under the head,
Something under the knees to support the back.
And then I'm going to give you a moment or so just to really make any final movements before you start to settle in to a very comfortable position for yourself.
Taking up as much space as you want.
Deciding whether you want your palms to face upward or downward.
Upward will open the chest,
A little bit of the heart center.
It's more about inspiration and wisdom.
And then palms down is more for that grounding.
And then taking a moment to extend the right heel away from the body,
Lengthening the right leg.
And then go ahead and do the same exact thing for the left side.
So elongate that left heel away from the body.
Releasing those shoulder blades away from the ears.
Snuggling them underneath the back so you do have that opening of the chest.
The chin is tucked slightly.
It's not tucked too far that there is an overextending of the neck,
But the chin is also not protruding up towards the sky so that there's more length in the neck area.
Find that place right in the middle where you can feel length in the neck without the overextending.
And then take a moment or so just to begin to notice how you're feeling as we're first beginning.
Feeling the weight of the body connected to a surface below you.
Some parts of the body are heavier than other parts.
Some parts of the body are so lightly touching a surface that it might even be hard to notice.
Beginning to feel the breath in the body.
Notice your natural breathing pattern without exaggerating or exaggerating.
We're elongating.
Feeling the breath inside the body,
The movement with the inhale,
The release with the exhale.
Specifically noticing the breath inside of the belly.
We're going to begin to count from the number 10 and make our way all the way down to zero.
And with each count backwards,
Letting go,
Relaxing and softening more than the number before.
Inhaling 10.
Exhaling heaviness.
Inhale 9.
Exhale 9,
Softening and letting go.
Inhale 8.
Exhale 8,
Letting go,
Softening.
And then continue with your own breath at your own pace,
Making your way back down to zero.
With each exhale,
Let go a little bit more.
And with each exhale,
Let go a little bit more than the number before.
And after you make your way down to zero,
Feeling the entire body heavy,
Relaxed,
Completely surrendering,
Effortless.
Finding a deep heart of gratitude for this moment by yourself,
With this community.
Deep heart of gratitude for all of the moments that brought you right here.
Your experiences and memories.
Deep heart of gratitude for all of the moments that brought you here.
For those loved ones and friends who surround you.
And in that space of gratitude,
We will set our intention.
An intention to find clarity and wisdom in places where we feel unclear.
Finding peace and tranquility in chaos.
And finding love where we need it most.
Draw your awareness up to your third eye,
The point between the eyebrows.
We will continue with a body rotation.
I will name a point of the body,
And each time I name this point,
Let go in this space.
In that third eye,
Softening,
Releasing.
Throat.
Heart center.
Right shoulder.
Right elbow.
Center of the wrist.
Tips of the fingers on the right side.
The thumb.
First finger.
Middle finger.
Ring finger.
Pinky.
Wrist.
Elbow.
Shoulder.
Heart center.
Left shoulder.
Left elbow.
Wrist.
Tips of the finger on the left side.
The thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
Wrist.
Elbow.
Shoulder.
Heart center.
Right side of the chest.
Heart center.
Left side of the chest.
Heart center.
Navel.
Center of the pelvis.
Right hip.
Knee.
Ankle.
The tips of the toes on the right side.
First toe.
Second toe.
Middle toe.
Fourth toe.
Little toe.
Ankle.
Knee.
Center of the pelvis.
Left hip.
Left knee.
Left ankle.
The toes on the left side.
The big toe.
First toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feeling the entire body relaxed.
Feeling the breath in the two channels.
The two nostrils.
The left and right side.
Noticing the breath as you inhale through these two channels and then exhale.
Finding our alternate nostril breathing.
Inhaling the right side.
Exhale out the left nostril.
Inhale left nostril.
Exhale right side.
Inhale right.
Exhale left.
Inhale left nostril.
Exhale right nostril.
And staying here.
Alternating the breath between the right nostril and left.
And if you lose track where you are,
Just speak again.
And releasing the attention to the breath.
Feeling heaviness.
Heaviness in the body.
As heavy as a boulder.
The weight of the body is very heavy.
Almost as if the body is merging with the surface below you.
A deep sense of heaviness.
Changing the sensation.
Light.
Light like a feather floating on the wind.
All feeling all the spaces below the body.
As the body feels light.
Noticing the parts of the body now that feel warm.
Maybe in a warm place.
The midsection.
The belly.
Under the arms.
Behind your back.
All the places in the body that feel warm.
Feeling warm.
Now finding the opposite.
Coolness.
Parts of the body that feel cool.
Maybe the tip of the nose.
Or your feet.
Parts of the body that feel cool.
Changing the sensation again.
Feeling as if the body is sinking.
Almost as if you are sitting on or laying on wet sand.
And the body is sinking deeply into that surface.
Feeling the sensations of sinking.
Changing the sensation.
Floating.
The heels,
Legs,
Torso,
Arms,
And head begin to lift.
Body begins to float upward.
Allowing that energetic body to float.
Continuing to float up over your house.
Floating up over your town.
Eventually beginning to float up over the earth.
Floating through the astral plane.
Making your way all the way up to a beautiful sanctuary.
Right above the clouds.
Noticing the colors that you may see.
Sensations on the body.
Noticing the space between the third eye.
Or even in front of the forehead.
Taking note of any visualizations that you might see.
Allowing the sense of hearing to become clear.
And taking note of the space between the eyes.
Taking a moment in this safe haven.
Just notice what you might feel,
Hear,
Or see.
Beginning to feel the body heavy again.
As you begin to lower down back into the safe space where you reside in this moment.
Noticing what you might hear in this space.
Feeling the body again located on a surface.
Feeling all the parts of the body that are heavy.
Re-grounding.
Re-stabilizing.
Inviting in that steadiness.
Bring your awareness to your heart center.
And take a moment to connect with yourself.
Maybe taking note of any messages or visualizations that you heard or saw.
Reminding yourself that you're doing your very best.
Acknowledging all of your hard work that has led you to this moment.
And sending messages of love and gratitude for who you are right now.
A deep heart of gratitude for everything that has brought you to this moment.
It is my honor to practice with you.
From my heart center to each of yours.
Thank you so much for joining me.
Namaste.
