Welcome to this Yoga Nidra practice.
I'm Emily,
And I'll be guiding you through this practice today,
This journey through the different layers of yourself.
To find a state of deep,
Deep rest and relaxation.
Please know that this is an effortless practice.
Which means you don't need to do anything except simply be and follow the guidance of my voice if it feels right for you.
Please rest into the knowing that there's no right or wrong way to do this practice.
They're simply the way that's most true for you today.
You may fall asleep,
And that just means that your system needs a little extra rest.
And now begin by settling into your yoga nidra nest.
It might be on a bed.
On the floor.
On a couch.
And you might want to bring in blankets or pillows.
Any other props that will help you feel completely comfortable and relaxed.
You may want a covering for your eyes.
You may also want a pillow or bolster under your leg.
You might want to lie on your back with your arms and legs extended.
Or maybe your side feels more comfortable or lying on your stomach.
Please know,
Again,
There's no right or wrong way to do this practice.
And find a position that will allow you to rest effortlessly for the next little while.
Feel free to pause this recording to set up your nest and get in position and resume whenever you're ready.
And let's begin by just doing a breath to settle down your nervous system.
Breathe in through the nose.
Another little sip in through the nose,
And then a long,
Slow exhale through the mouth.
Again,
Big sip in through the nose.
Another little sip in,
Long,
Slow exhale through the mouth.
And let's do that one more time.
Breathing in fully through the nose.
One more sip.
And then long,
Slow exhale through the mouth.
And as you exhale,
Just feel yourself sinking deeper and deeper into the surface beneath you.
Fully relaxing,
Beginning to let go.
Sinking deeper and deeper and allowing gravity to pull you into deeper relaxation.
And feel the surface beneath you.
Through your shoulder blades as they expand into it.
Feel your hips heavy,
Sinking.
Through your heels,
Melting into the surface.
And now allow your jaw to just begin to soften.
Maybe your teeth will part and your tongue will relax.
And feel your eyes sink down and back.
Feeling all those little muscles behind your eyes soften.
And release any expression from your face.
Smooth out the muscles in your forehead.
Imagine your mind like a muscle,
Just relaxing,
Open and out.
And now take your attention to your ears,
Noticing any sounds that are far away and just allowing them to wash through you.
Now notice any sounds that are a little bit closer.
Maybe sounds in the room you're in.
Sounds from this recording.
And now turn your attention inward and notice any sounds.
Any rhythms happening inside your body.
Maybe you notice your breath entering and leaving.
Maybe you notice your heart.
And allow yourself to just follow the gentle rhythm of your heart.
Deeper and deeper.
Into that wise cave of your heart Breathe into that space to expand it.
And from that space,
Just allow any intention or any syncope you're working with.
Any images or words that connect you and align you with your truest self.
Allow them to emerge and to speak to you from that place.
And just spend a few moments with whatever words or images have landed for you.
Maybe repeating them a few times,
Just allowing them to resonate through your entire being.
And if nothing has arisen,
That's perfectly fine.
And you can just spend a few moments in silence.
And now I invite you to follow the guidance of my voice as we travel through different parts of your body.
And I invite you to place attention on each part as you hear it being named.
While your body remains completely still.
And let's begin with your forehead and that space between your eyebrows.
In your right temple.
Love temple.
Right eyebrow.
Left eyebrow Right eye.
Left eye.
Right cheekbone,
Left cheekbone.
The tip of your nose.
You have lived.
The space between your lips.
The tip of your tongue.
Inside the right chi.
Inside the left cheek.
The root of your tongue.
The center of your throat.
Your right collarbone.
Right shoulder Elbow.
Bruise the palm of your hand and all the sensations alive there.
You're right.
First finger.
Second.
Third.
Little finger.
Your whole right hand your whole right arm.
Back into the center of your throat.
Your left collarbone.
Left shoulder.
Elbow.
Rinse.
Palm of your hand.
Your loved ones.
First finger.
Second.
Third.
Little finger.
Your whole left hand your whole left arm and back into the center of your throat.
And down into the center of your chest.
The right side of your chest.
Back to the center.
Left side of your chest.
Back to the center.
Down into that space below your rib cage.
Down into your navel center.
The bowl of your pelvis.
Your right hip.
Upper leg.
Me.
Ankle,
The sole of your foot.
Big toe.
Second,
Third.
Or.
.
.
Little toe.
Your whole right foot.
And your whole right leg.
And back into the bowl of your pelvis,
All the sensation that lives there.
Into your left hip.
Upper leg.
Me.
And cool.
The sole of your left foot.
Big toe,
Second.
Third.
For Little toe.
And your whole left foot.
Your whole left leg.
Back into the bowl of your pelvis.
Moving into your tailbone.
Your low back.
Mid back.
Upper back.
Become aware of the back of your head sinking into the surface beneath you.
And now notice the whole back of your body.
The whole back of your body.
And the whole front of your body.
The whole front of your body.
And now the right side of your body and all the sensation there.
And the left side of your body.
Feeling all the cells in the left side alive.
And now become aware of your whole body together.
Your whole body with billions of cells just alive.
Nurturing,
Vital.
Your whole body supported.
Hold.
And now notice your body breathing.
That gentle,
Peaceful rhythm of your natural breath.
Just notice each breath as it enters your body.
Notice each breath as it leaves.
And feel your lungs expand and release.
And sense the tender rise and fall of your belly.
Just rising and falling with each breath in.
Each breath out.
And staying with your natural breath.
With your next breath in,
Just breathe in through your heart space.
Feeling it expand.
And then as you breathe out,
Just feel all the energy,
All the wisdom from your heart spreading throughout your entire being.
And just continue this breath,
Breathing in to expand.
And then breathing out to just fill your being with the essence of your heart.
And now release that breath.
And I'd invite you to notice anywhere in your being that feels a little resistant or tight.
Just connect with that sensation of tightness or resistance anything that's stubborn or holding on.
Anything not yet ready to let go.
And just notice what this sensation of tightness and resistance feels like.
And now notice anywhere in your being that feels open,
Willing.
Just notice that sensation of openness,
Willingness.
Softness and relaxation.
Just studying the sensation in your body.
And now return to that sensation of tightness and resistance.
Just noticing with curiosity.
Now take your attention back to that sensation of being open.
Relax.
Willing.
Just being present with curiosity,
Not trying to force anything.
And now see if you can notice both these sensations together.
Both tightness and relaxation.
Resistance,
Openness Just allowing both these sensations to be present together.
Both equally welcome here.
Without thinking or trying too hard,
Just witnessing and observing.
And notice the part of yourself that's noticing these sensations.
That wise witnessing presence that allows you to simply observe.
And now release those sensations and send your attention to the center of your forehead.
That space between your eyebrows that allows you to go deeper.
Deeper within to access your inner wisdom.
And from that space,
Just imagine yourself standing in front of a trail in a forest.
And you might just look around you.
Notice what types of trees or plants.
Notice how wide the trail is.
Notice what season it is.
What time of day?
And now imagine that you begin to step onto this trail.
And just allow your imagination to fill in any details.
Notice what you see as you walk into the forest.
Notice any sounds that might be surrounding you.
Any smells that might be rising up from the earth or lingering in the plants.
And notice how you feel as you continue to move through this rich landscape.
What feelings and sensations might be present in your body.
You might also notice any urges to pause.
To connect with anything that might be tugging at your attention.
Maybe there's a pull or a drive to keep going.
Just spend a few moments allowing your intuition,
Your curiosity,
To guide you into any action or stillness that feels right for you.
Now you might imagine yourself continuing to walk along the trail.
And up ahead,
You see a spacious clearing.
A big open meadow.
Inviting you to step out of the dense forest.
And into that open space.
As you approach the clearing.
Just notice any sensations arising.
And now imagine moving out of the forest into the meadow.
You might look around and find a space where you can rest.
And just allow yourself to pause and rest.
Looking back at the forest from where you've just emerged.
Looking ahead where the trail leads next.
And then resting and settling into the presence of the current moment.
Savoring the spaciousness.
And spend a few moments here fully present and open.
Trusting your inner wisdom to guide you into whatever you may need from this experience.
And now let the imagery fall away.
And allow yourself to just dissolve into that expansiveness.
Becoming pure,
Peaceful presence.
And spend the next several moments just being just becoming pure awareness and from this place of pure awareness Reconnect with any words or images from earlier in this practice.
Any sankopa or intention.
Guiding you closer and closer.
Your true essence.
And how you want to show up in the world.
Allow these words and images to just sink in.
Into this place of deep,
Deep rest.
And now notice the quality of presence you have right now.
Notice any thoughts.
Any feelings that might be with you.
Just allowing anything that's here to simply be here.
Part of you,
Part of this practice.
And take your attention back to your breath.
Noticing each breath as it enters your body Each breath as it leaves.
And you may even want to deepen your breath a little.
And just expanding it,
Deepening.
And now begin to take your attention back to your body.
Noticing the surface beneath you and all the places where your body connects.
You might notice the outline of your body.
Your position within the room that you're in.
And notice any sounds that might be close to you.
Notice any sounds that are farther away.
And whenever it feels right for you You might begin to bring small movements to your fingers and toes.
Just awakening your body,
Returning slowly and sweetly in your own time.
You might make bigger movements like a stretch.
Roll your head from side to side.
You might want to bring your knees to your chest or roll over to one side.
Just spend a few moments here just savoring any feelings you've cultivated Maybe reflecting on any intentions that you were called to connect with.
And just reflecting on how your experience in this practice can ripple out into the world around you.
Into your work,
Your relationship.
And every other part of your life And I thank you for the honor of guiding you in this practice today.
And I also give thanks to the teachers and traditions that have passed this practice along.
Namaste.
