This is the yoga nidra practice for the first stage of recovery,
Release.
Yoga nidra is an effective tool because it allows the brain and body to slip into the deepest sleep states that happens in the delta brainwave frequency.
Every time we go to delta brainwave states in yoga nidra,
The brain releases human growth hormone and other brain chemicals like dopamine,
Serotonin,
Oxytocin and endorphins which help the body to kill viruses and to release emotionally.
The intention of this meditation is to help kill and release viruses in your body or to release emotionally.
You can do this yoga nidra twice in one day.
Set the intention to release emotionally during the day and set the intention to kill and release the viruses in your body at night.
Before we begin,
Make sure to have a pillow underneath the knees and a pillow to support the head and neck.
You may want to use a blanket as the body temperature may drop during the practice.
When you are ready,
Go ahead and get comfortable in a lying down position on your back with the feet hip distance apart.
Have the arms a few inches away from the body and have the hands resting with the palms facing down.
Make any final adjustments to be as comfortable as possible.
Welcome to the practice of yoga nidra.
This is the time to be still,
To surrender and to let go.
Close your eyes if you have not done so.
Stay with my voice and guidance at all times throughout this practice.
As we prepare for this practice,
Begin first by feeling the contact of your body being supported like in a cloud.
Feel the head being supported by the pillow.
Feel the arms and hands resting.
Feel the knees being supported by the pillow.
Now feel the back,
The buttocks,
The back of your legs and heels being supported.
Now,
Feel the whole body being supported.
Now,
Feel the knees being supported.
Let's begin with 3 breaths together.
Start with exhaling the air first through the mouth.
Now,
Inhale through the nose.
Hold it at the top.
And sigh it out of the mouth.
Inhale again.
Hold it.
And sigh it out.
Inhale.
Hold the breath.
And sigh it out.
Return the breath to normal.
If thoughts come in,
Observe them and let them go.
Now is the time to be in deep rest.
It is the time to be aware and to be awake.
To be present fully in this moment by being still.
Silently say to yourself,
I am aware.
I am awake.
I am still.
We will begin a gentle body scan starting from the top of the head.
Release all tension in the scalp.
Ears.
Eyebrows.
Cheeks.
Jaw.
Let go of all tension in the neck.
Shoulders.
Arms.
Hands.
Fingers.
Release all tension in the chest.
Abdomen.
Back.
Buttocks.
Body mass.
Feet.
Toes Feel the whole body relax.
Notice the air on the skin.
Notice the sounds in the room.
When you hear one sound,
Witness it and let it go.
And move on to another sound.
Notice the sounds outside of the room.
Notice the sounds in the body.
Notice the sound of your breath.
Take a moment to introduce the intention for this practice.
You can set the intention,
I am killing and releasing the viruses out of my body or I am releasing emotionally.
Mentally say this three times with awareness from your heart.
Shift the mind and prepare for the body rotation.
As each body part is named,
Bring awareness into it.
Feel it and mentally repeat its name.
Beginning only on the right side of the body with the right hand thumb.
Silently say right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Top of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of chest.
Right waist.
Right hip.
Thigh.
Knee.
Chin.
Ankle.
Heel.
Full of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Shift the awareness to the left side of the body,
Starting with the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Top of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of chest.
Left waist.
Left hip.
Thigh.
Knee.
Chin.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Shift the awareness to the back of the body,
Starting with the right heel.
Left heel.
Right calf.
Left calf.
Right back of knee.
Left back of knee.
Right back of thigh.
Left back of thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Right shoulder.
Left shoulder.
Neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eye.
Left eye.
Nose.
Right ear.
Left ear.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Throat.
Right chest.
Left chest.
Heart center.
Upper abdomen.
Lower abdomen.
Naval center.
Right side of pelvis.
Left side of pelvis.
Pelvic floor.
Whole right leg and foot together.
Whole left leg and foot together.
Whole right arm and hand together.
Whole left arm and hand together.
Torso.
Whole right side of the body.
Whole left side of the body.
Whole front of the body.
Whole back of the body.
Whole body.
Bringing awareness to the whole body resting at this moment,
Lying still.
Shift the awareness to the breath.
Observe how the natural breath flows effortlessly in and out of the body.
Notice the rise and fall of the belly.
Notice the rise and fall of the chest.
Shift the awareness to the navel.
Observing how the navel rises and falls with every breath.
Begin counting with the breath.
Starting from 18 to 1 like this.
18 the navel rises.
18 the navel falls.
17 the navel rises.
17 the navel falls.
And so on.
Silently and mentally say the number with each breath.
Continue counting like this down to 1.
If thoughts come in and the count is lost,
Start the count again.
Bring the focus back to the count and restart the counting at 18 down to 1.
And now we're going to do the rest of the count.
We're going to do the rest of the count.
We're going to do the rest of the count.
We're going to do the rest of the count.
We're going to do the rest of the count.
We're going to do the rest of the count.
Let go of the counting and shift the awareness to the mind as visual images are presented.
See,
Feel,
Smell any of these images using the imagination.
The color green.
A field of green grass.
The color purple.
Purple flowers.
The color pink.
A pink sunset.
The color orange.
An orange sunrise.
The color blue.
A blue sky.
Let go of the visual images.
Bring the awareness back to the intention from the beginning of this practice.
Recall the intention and repeat it again three times silently and mentally.
I am killing and releasing the viruses out of my body.
Or,
I am releasing emotionally.
Notice the breath in your body.
Feel the rise and fall of the belly with each inhale and exhale.
Observe the sound of your breath.
Notice the sounds in the room.
Notice the sounds outside of the room.
Feel the air on your skin.
Feel the clothes on your body.
Feel your head being supported by the pillow.
Feel the whole back of your body being supported.
When you are ready,
You will take three deep breaths at your own pace.
Inhale through the nose and hold it at the top for four seconds.
Then,
Sigh it out of your mouth.
Do this two more times.
Start to incorporate small movements in your fingers,
Toes,
And legs.
Incorporate small movements in your fingers,
Toes,
And face.
When you are ready,
Start to incorporate larger movements by stretching your body,
Arms,
Legs,
And back.
Take your time.
You can open your eyes if you have not done so already.
The practice of yoga nidra has come to an end.
Take your time getting up.
Be sure to drink 16 ounces of water within the hour.
Thank you for practicing with me.
