Welcome to this yoga nidra practice.
And thank you for joining me on this journey through rest and relaxation.
To help you reset.
And to restore balance to your body,
Mind,
And spirit.
In this practice,
We're going to work a little with the theme of letting go.
And in letting go,
Being able to open more fully to possibilities.
Connection,
Growth,
And so much more.
Letting go can mean many different things.
And I invite you to use this practice in whatever way you might be feeling called to let go.
Big or small.
And if you aren't feeling called to let go right now,
That's perfectly fine.
And you can simply use this practice as an opportunity to rest and replenish.
Regardless of how you're using this practice,
You don't need to do anything other than simply relax into the experience and follow my guidance if it feels right for you.
Trusting that you will get exactly what you need to get from this practice today.
And take the next few moments to settle down completely into your yoga nidra nest.
Which can be on the floor.
In your bed.
On a couch.
Or any other surface that feels comforting and supportive to you.
Feel free to pause this recording as you gather any pillows and blankets.
Or any other props that will help you feel as cozy and comfortable as possible.
Maybe an eye covering to block out the light.
A support for your legs.
And if possible,
You might want to recline on your back with your head supported.
Arms at your side.
Legs extended.
But feel free to find any position that feels comfortable and will allow you to be still and rest deeply for a while.
And take your time to fidget and adjust.
Until you feel completely at ease and ready to settle into relaxation.
Notice what you might be able to do to get even the tiniest bit more comfortable.
Allow your body and mind to continue settling down.
As you prepare for this experience of deep relaxation.
And rest into the knowing that there's no right or wrong way to do this practice.
There's only the way that's most true for you today.
And let's begin by taking a few breaths to continue settling down the nervous system.
And letting go of any tension.
On your next inhale,
Breathe in deeply through the nose and pause.
Then one more sip in through the nose.
Now exhale through the mouth long and slow.
Again,
In through the nose.
Pause.
One more sip in.
And then exhale through the mouth with a sigh.
One more time in through the nose.
And pause.
One more sip in completely filling the lungs.
Then long,
Slow exhale through the mouth.
And as you exhale,
Feel yourself sink and soften into the surface beneath you.
And allow your breath to return to its natural rhythm.
Just noticing your breath entering.
And leaving the body.
Feeling the mind let go and settle.
As waves of breath wash in and out of your body.
Letting go a little more with each breath out.
And notice anywhere in your body that might not be quite ready to let go.
And just give these parts permission to soften and release.
Relax the jaw,
Letting go of the lower jaw and feeling your tongue relax.
Allow the muscles in the forehead to let go.
Let go of any expression on your face Relax your eyes down and back.
Feeling all the little muscles behind them soften and release.
And feel your mind letting go.
As if it were a muscle that could relax and soften open.
Feel the back of your head letting go of gravity.
And sinking into the surface beneath you.
Feel your shoulder blades let go and spread out like waves on a shore Feel your hips melt and soften.
Your heels letting go and sinking deeper.
Now take your attention to your ears.
Noticing from deep within your ears any sounds.
And allowing them to just flow through you.
Notice sounds in the distance.
Any sounds in the space around you.
Now sense the sounds within your body.
The breath entering and leaving.
Your heart beating.
That gentle rhythm that invites you to follow it inward.
Now send your breath into the center of your chest.
Connecting with your heart.
To discover Sankopa.
Or an intention for this practice today.
Notice any words.
Images.
Or sensations.
That might be calling to you as a desire or intention.
And if nothing is arising.
It's completely okay to simply be with the silence.
Or you might consider the intention,
I allow myself to let go.
And with whatever intention feels right for you.
Mentally whisper it to yourself three times and allow it to resonate throughout your entire being.
And now you might invite your attention to flow through the different parts of your body.
As you follow the guidance of my voice.
Allowing yourself to sense each part as it's being named.
Giving it your full awareness while your body remains completely still.
Resting and supported in deep relaxation and ease.
Begin by noticing the crown of your head.
The center of your forehead.
Right temple.
Love Temple.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Both eyes together.
Your right ear.
Outer ear.
And then deep inside the ear.
Your left ear.
The outer ear.
Deep into the ear canal.
Both ears together.
The tip of your nose.
The sensation of air in your right nostril.
Left nostril.
And you're lived.
The space between your limbs.
Inside the right cheek.
Inside the left cheek.
The tip of the tongue.
The root of the tongue.
The center of your throat.
Your heart center.
Your collarbones.
Shoulders.
Elbows.
Riz.
The palms of your hands and all the sensation that lives there.
Now into your fingers,
Starting with your thumb.
First fingers.
Second.
Third.
Your little fingers.
All your fingers together.
Sensing the volume within the fingers.
The spaces between the fingers back into the palms of your hands.
And the wrist.
The elbows.
Shoulders.
Collarbones.
Back into your heart center.
The right side of the chest.
The heart center.
The left side of the chest the heart center.
Down into the diaphragm.
The navel center.
Into the ball of the pelvis.
Feeling everything that's alive in there.
The hip.
Upper legs.
Knees.
Shins.
Ankles tops of the feet.
Souls of the feet.
Now into your toes,
The big toes.
Second.
Third.
For.
.
.
The little toes.
All your toes together.
The spaces between the toes.
The heels.
The Calve.
The backs of the knees.
Backs of the upper leg.
The tailbone.
Your low back.
Mid-back.
Upper back.
The back of your heart.
Your shoulder blades.
The back of the head.
The weight of your head on the surface beneath you.
And now the whole back of the body.
The whole back of the body.
And the whole front of the body.
All the sensation in the whole front of the body Now your whole body together.
Your whole body deeply resting here.
Your whole body heavy.
Fully supported.
Your whole body simply being.
Letting go.
And feel your body breathing.
The effortless rhythm of your natural breath.
Breathing in and out In and out.
Feel the easy expansion.
The easy release.
Notice the air flowing through your nostrils.
Notice the breath at the back of your throat.
Notice your lungs expanding.
And letting go.
That tender dance of expand and release.
And sense the gentle rise and fall of the belly.
That sweet natural breath.
In and out.
And with your next breath in,
Imagine breathing in peace.
And feeling it spread throughout your entire being.
And on your next breath out.
Just imagine releasing anything you no longer need.
And continue this breath for a few moments.
Filling with peace on the in breath.
Letting go on the out breath.
And now release that breath.
And with your next breath,
Imagine sinking into the surface beneath you.
Feel yourself letting go and allowing gravity to pull you deeper.
And deeper.
Softening.
Sinking.
And with your next breath,
Imagine yourself letting go of gravity.
And with each breath,
Feel yourself becoming lighter and lighter.
More spacious.
Floating.
Expanding.
.
.
Now feel yourself sinking again.
Heavy.
Releasing Allow yourself to surrender to gravity.
And notice what it feels like to let go in this way.
To soften and sink.
Now feel yourself floating again.
Light.
Airy Allow yourself to let go of everything holding you down.
And feel yourself expand.
And release.
And now welcome both sensations at the same time.
Take your time here and just expand into the awareness of both sensations together.
Heavy and light.
Sinking and floating.
These different ways of letting go.
Both here together.
And now you might notice the part of you that's able to notice both sensations at the same time.
That witnessing presence.
And now release these sensations.
And send your awareness to the center of your forehead.
Breathe in through that open space.
And allow yourself to travel deeper within.
And with your attention resting here You might welcome the following images or sensations to arise.
Seeds from a dandelion being blown into the wind The sun sinking down to rest in the bed of an orange and purple horizon.
A tall majestic tree in autumn slowly releasing hundreds of golden leaves onto the forest floor.
A hawk pausing its path of flight to ride the currents soaring in circles.
Fully content.
A big beautiful bear,
Nestling into its den for a season of rest.
An icicle melting droplets of water until it loosens and lets go completely.
A lizard sunning itself on a rock,
Blissful,
Completely absorbed in the moment.
Horses running free through a meadow after working all day.
Heavy clouds becoming lighter.
As they release raindrops to nourish the earth.
And now let the images dissolve.
As you rest back for a moment.
Into the blank space beyond your eyelids allow yourself to effortlessly sing into deep,
Deep stillness.
Pure peaceful presence.
Rest here in silence for the next few moments.
Letting go of everything.
And simply being.
And now,
You might bring your awareness back to your heart center.
Breathing into that space.
And reuniting with the intention Or Sankopa.
That may have arisen earlier in this practice.
Spend a few moments here,
Reconnecting.
With any words.
Images.
Any sensations that represent the intention you're feeling called toward today.
Now take a moment to notice the quality of presence you have right now.
Notice any thoughts that might be present.
Notice any feelings that are here in your body with you now.
Allow anything that's present to simply be just as it is.
Part of you,
Part of this moment.
Now notice your breath again.
The easy gentle rhythm of your natural breath.
Feel it flowing through you.
With each breath in.
Each breath out… and slowly begin to sense the surface beneath your body.
Sense the outline of your body.
The location of your body in the room.
Notice any sounds inside your space.
Any sounds coming from outside your space.
Now you might take a deep breath in through the nose.
And then exhale through the mouth.
Again,
Deep breath in.
Exhale.
Rest here as long as you need to.
Returning slowly and sweetly in your own time.
And when it feels right for you,
Begin to bring small movements to the fingers and toes.
Wiggling,
Perhaps pressing your thumb to each fingertip.
You might invite bigger movements like a stretch.
You might want to gently roll to one side or bring your knees to your chest.
And if you're needing more time to rest and return,
Feel free to take off your headphones or turn the volume down on this recording.
Until you're completely ready to emerge.
And whenever you're ready,
Gently flutter your eyes open.
And let yourself continue to experience the feelings you've created within you.
And maybe consider some small way,
Anything you receive from this practice.
Might ripple out into the rest of your day.
And you might offer gratitude to yourself for taking the time to rest and replenish knowing that this is an investment in your well-being,
Your relationships,
Your work,
And every other aspect of your life.
And thank you for allowing me to guide you today.
Namaste.
You
