Welcome and thank you for joining me in this yoga nidra.
Let us begin.
Start by finding a comfortable position wherever you can settle in and take rest from the outside world.
Get as comfortable as possible now.
Either lying on your back or on your side.
Take some time now to make some small adjustments to your head,
Shoulders,
Arms and legs.
Until you start to feel the body,
The body naturally begin to soften.
Fallen into the warmth and feathery softness,
The support of your bed and your pillows.
Allow your whole body to absorb this softness.
Feeling softness into your muscles and tissues and deep inside your bones.
Feel your muscles soft,
Heavy,
Whole body dense.
Feel your bones resting and sinking into the comfort beneath you.
Whole body resting in comfort from your head down to your toes.
Your whole body resting in comfort from your head down to your toes.
Take a deep breath in now.
Draw the ever flowing energy in through your nose and when the breath is ready to be released,
Let it flow out from either your nose or your mouth.
Long,
Slow exhale.
Do this a few more times.
Deep breaths in and releasing out.
Allowing a clear passageway to clear your mind through this flow of breath.
Feel your eyelids heavy,
Either closing partially or all the way down.
Falling to darkening the lights of the world around you and sparking the lights of the universe inside you.
Whole world lighting up inside you.
Whole world inside you lighting up.
Think into the quiet spaces within.
Allow your eyes to light the pathway to your inner landscape.
Opening yourself up to the inner realm of possibilities.
Your ears open,
Sensitive,
Listening.
Ears absorbing calm,
Peaceful waves and layers of sound.
Only guided by the sound of my voice and your surroundings.
Feel your whole body listening.
Every pore of your skin open and sensitive.
Feeling healing waves of support and sound.
Feel yourself guided from within.
Yoga Nidra is typically practiced with no physical movement.
So try as best as you can to allow the stillness to move from within.
It is okay if this place is hard to locate.
Yoga Nidra is movement of very subtle brain waves and currents of energy.
So some might not feel this as easily.
This is okay and normal.
So try as best as you can to move into stillness or to remain as still as possible.
Moving only if you need to and with a gentle awareness or mindfulness.
Now look to where you can find a place within you.
A place within you that feels still or quiet,
Safe or comfortable.
This place feels slightly different for each of us.
And if this place doesn't seem to arise within you,
Then place the word stillness at the crown of your head.
Mentally repeating the word stillness into the crown of your head,
Into the center of your mind and throughout your whole body now.
Repeating stillness three times.
And now let it all go.
There is nothing for you to do in this Yoga Nidra and you cannot practice it incorrectly.
Try as best as you can to listen and to follow along with the sound of my voice and also with the soothing soft sounds of the music in the background.
Allow any sounds to draw you only deeper into your place.
Your place of quiet,
Your place of stillness,
Peacefulness,
Or happiness.
Whatever this place feels like inside you.
It is okay and normal to drift in and out throughout this practice.
So return whenever you can to the sounds of this recording and to your own place,
Your own place of stillness.
Yoga Nidra or sometimes called transformational sleep allows us to take a journey,
A journey in this safe,
Comfortable,
Supported dreamlike state.
If throughout this practice this is not your experience,
It's okay.
Try as best as you can to return your awareness to your breath and to your very own unique rhythm of breathing and if it feels good,
Begin to repeat and welcome the word or the feelings or thoughts of stillness.
Stillness into the center of the soles of your feet until you are ready to continue.
Throughout this Yoga Nidra,
Try to remain present and alert with the sound of my voice,
But if you drift into sleep or thoughts,
That's okay.
Take care and comfort in your needed rest.
Whenever this practice is for you and your journey,
Can you now begin to notice the warmth inside your chest,
The feeling of warmth,
And maybe even feeling your chest gently move as you breathe.
Feeling your chest gently lifting as you breathe in,
Lungs filling with air,
And perhaps noticing the ribcage sinking,
Your whole chest subsiding,
Torso letting go as you breathe out.
Perhaps even noticing the natural flow of breath energy or prana flowing in and out of your chest,
With warmth and energy.
Breath flowing in,
Breath flowing out.
And now can you slowly turn your attention and begin to feel only one side of your chest,
Feeling,
Breathing,
Sensing only one side of your chest.
Invite the sensations inside your lung on this side,
Gently feeling and breathing this side of your chest,
Noticing the gentle movement on this side.
And could you now welcome the feeling of your arm on this side,
Feeling,
Sensing,
Noticing the arm on this side,
Sense your wrist,
And now your hand,
Feel the center of your hand,
And now the back of your hand,
Notice your fingers,
And even welcome gentle streams of awareness to flow out of each fingertip,
Each fingertip dissolving into the space around you.
Feel your whole arm on this side,
Your fingers,
Your hand,
Your arm,
And also this side of your chest as one vibrant sensation.
And could you now welcome the sensations inside your hip and down into your toes on this side,
Welcoming in the sensations of this side and your whole leg as one vibrant sensation,
Feeling your whole leg as sensation.
Now feel your foot on this side,
Feel the top of your foot,
The bottom of your foot,
And your toes,
All toes,
Dissolving into space.
Feel the whole body on this side,
Whole body on this side as one vibrant sensation,
Welcoming in the whole side of this body as one sensation,
Whole side of your body as one sensation.
And can you take some time now to bring your awareness back to the center of your chest,
Feeling the center of the chest,
The center of the chest.
And when you are ready,
Notice how it feels to sense or notice the other side of your chest,
Welcoming in now only the sensations of the other side of your chest,
Other side sensations inside and outside of your chest.
And could you now welcome the feeling inside and down your arm on this side,
Awareness of the arm on this side,
And feeling down inside your wrist.
Notice now your hand,
And feel your fingers,
Feel your fingers on this side,
And in this dreamlike state how easy it is to allow your fingers to dissolve into the air around you.
Now welcome the sensations of your whole arm to light up with sensation,
Feeling the whole arm on this side,
Feeling the whole arm and this side of the chest now,
Your whole arm and this side of your chest as one sensation.
And with your awareness on this side,
Can you now welcome the feeling inside your hip and the feelings or sensations down your leg and into your toes,
Feeling your leg on this side now,
Whole leg vibrating with sensation,
The whole leg on this side vibrating as one sensation.
Now feel only the foot,
Feel the sensations at the top of your foot,
And welcome the sensations at the bottom of your foot.
And can you feel your toes,
Feeling all five toes dissolving into the space around you.
And can you welcome and feel now the whole body on this side,
Whole body on this side as one vibrant sensation,
Whole body vibrating on this side with sensation,
An orb of sensation.
And can you take some time now to come back into the awareness of the center of your chest,
The center of your chest breathing,
Both lungs filling with breath and sensation,
Feeling the warmth of breath.
Feel the warmth of your inner fire spreading like wildfire throughout your whole body as you breathe.
Notice and feel your breath,
Feeling your breath and the field of energy around you,
Noticing the feeling of your body being breathed,
Dissolving your whole body into breath,
Dissolving your whole being into being breathed.
Now welcome this feeling only into one side again,
Your field of awareness over on one side again.
And can you feel the brain on this side,
Welcoming and feeling this side of the brain in your full awareness,
Welcoming in the sensations in this side of your brain and also this side of your body as you breathe,
Feeling this whole side gently moving and pulsing with subtle flow of energy and breath,
This side completely dissolving into your awareness and breath.
How does this side feel?
Does this side feel heavy or light?
Perhaps feeling sinking or floating?
Or maybe the pulsing moves fast or slow on this side,
Noticing how this side feels?
And could you now welcome in the other side,
Taking time and welcoming in the sensations of your other side,
Noticing how this side feels?
Feeling the brain on this side of your body and feeling the whole body and brain as you breathe,
Feeling this whole side now.
How does this side feel?
Does this side feel quiet or loud?
Does this side feel alert or sleepy,
Warm or cool?
How does this side feel?
Notice all the sensations on this side of your body and brain.
And could you now welcome each side back and forth,
Moving awareness from each side back and forth,
Feeling and noticing one side.
And when you're ready,
Float over to the feelings on the other side,
Back and forth at your own pace.
Noticing what is here.
Feeling your body warm or cool,
Heavy or light.
Noticing back and forth,
Side to side.
And now can you welcome both sides together?
Both sides together.
Welcoming both sides together or perhaps floating back and forth.
Nothing to change.
Noticing sensations moving back and forth.
Feeling and being present with all the sensations within your awareness.
Being present with all the moving sensations within you.
And now welcome in the feeling of your body resting here.
A feeling of your body heavy,
Quiet,
Still.
Your body resting on the pillowy softness of the support beneath you.
Notice yourself resting.
Perhaps even welcoming the feeling of peacefulness or quiet or stillness.
Together mentally welcoming the word stillness within your mind and body again now.
Placing this word of peacefulness and stillness as a seed of intention for your practice today.
And also as an offering of gratitude for yourself and this yoga nidra.
Repeating this word mentally a few times.
Allowing it to permeate throughout your layers of being.
A soft,
Gentle word in recognition of where you feel safe,
Quiet,
Comfortable,
And supported.
Stay with this feeling a few minutes longer or as long as you need.
Or return to this safe place whenever you need to.
When you are ready,
Draw a deep breath inside your nose.
Feeling your chest and lungs with pranic energy.
And when your breath is ready to be released,
Allow this energy to flow out all around you.
Creating a field of supportive and protective energy all around you.
You at the center,
The nucleus of this field of healing,
The source energy around you.
Safe.
Just as you are.
Protective energy field around you.
Simply reawaken.
Bring this awareness into your fingertips as you gently wiggle.
By gentle movement here,
Toes,
Gently moving feet.
Maybe the whole body needs a yawn or stretch here.
Listen in and respond with gentle loving kindness with whatever you need.
Living with rejuvenation and energy.
And this creative,
Supportive field all around you.
Thank you for joining me in this yoga nidra today.
My name is Elka Johnson and it has been my honor to practice yoga nidra with you.
I wish you well.
Namaste.
