Welcome to your yoga nidra practice.
This practice helps you to foster a sense of peace and calm through the ebbs and flows of life.
Easing your way into a comfortable position lying down.
It could be on a bed or on the floor.
As you move into this position of comfort be sure to support the body as best as you can.
You might like to put a pillow behind the head or maybe even a bolster under your knees.
Continue to settle in until you reach a position to soften into.
Notice how the earth is tenderly supporting and holding you.
Allow your physical body to surrender and let your breath be at ease.
Give yourself permission to truly rest.
We are going to sit to sankalpa.
This is an intention for your heart's deepest desire.
Silently repeat these to yourself three times.
I am truly rested and I am filled with peace.
Begin to rest your attention on the breath.
Feeling the natural flow of air as it moves in and out.
As you inhale start to direct the breath towards the chest.
And as you exhale feel the chest fall and the navel draws towards the spine.
Just pure breath for the next minute.
Inhale chest rises.
Exhale belly falls.
Breath is smooth,
Silent and deep.
With each exhalation start to count back from the number 27 and take it all the way down to zero.
If you lose count when you finish just simply start again at 27.
See if you can lengthen each exhalation.
Now slowly release the counting to the backdrop.
It does not matter how far you've reached.
Allow the breath to return to its natural rhythm.
Notice that you are not the breather.
You are simply witnessing the body being breathed.
Follow the breath as it moves effortlessly in and out of your body.
Start to notice the pause between the inhalation and the exhalation.
See if you can rest your awareness into that space.
That is a space of possibility,
Expansiveness and profound peace.
Now as I blow through the body allow your awareness to move from one space to the next.
Sensing and feeling into each body part.
Begin to direct your awareness to the center of the forehead.
See if you can even out the creases with each out-breath.
Softening the eyes and the space around the eyes.
Relaxing your cheeks.
Checking in with your jaw.
See if you can create a softening in the jaw.
Relaxing the tongue.
Bringing your attention to the throat center.
Letting go of tension in the shoulders,
Elbows,
Wrists,
The hands,
The fingers,
The fingertips.
Feel as though the breath is moving in and out of the fingertips three times.
Relaxing your elbows,
Shoulders,
Throat center,
Both sides of the chest,
Center of the chest,
Solar plexus,
Navel center,
Pelvic center,
Base of the spine,
Releasing the hips,
Heels,
The feet,
The tips of the toes.
Feel as though the breath is moving in and out of the tips of the toes three times.
Ankles softened,
Hips,
Base of the spine,
Pelvic center,
Navel center,
Heart center,
Throat center,
Third eye center.
Feel as though the whole body is breathing from the tips of the toes to the top of a head.
The whole body is breathing.
Now see yourself standing at the edge of a serene forest.
The air is crept and clean,
Filled with the subtle scent of pine and earth.
As you take a deep breath feel the tension in your body begin to melt away.
With each step forward you feel the soft forest floor beneath your feet.
Fallen leaves and moss cushion your steps.
Sunlight filters through the canopy above creating a gentle dappled light that dances across your skin.
You come to a small clearing where you find a comfortable spot near the water's edge.
As you settle in listen to the soothing rhythm of the stream.
Feel the warmth of the Sun on your face,
The cool breeze against your skin.
The leaves rustle gently overhead whispering ancient secrets of peace and tranquility.
With each breath you draw in the forest calm.
Exhale any remaining tension releasing it into the earth beneath you.
Your body becomes heavy,
Sinking deeper into relaxation.
Here in this forest sanctuary you are safe,
Supported and completely at peace.
Let the sensation of deep calm wash over you filling every cell of your being.
Once again tell yourself three times I am truly rested and I am filled with peace.
And as this practice draws to a close begin to deepen your breath by bringing intuitive movement into the body.
Perhaps wiggling the toes or the fingers or maybe even stretching your body in a way that feels good.
And gently roll over to one side and curl up in a fetal position.
Begin to take some deeper breaths once again.
And when you feel ready you may make your way into an easy seat and gently open your eyes.
The yoga nidra practice is now complete.
Thank yourself for resting today and thank you for allowing me to be your guide.
