Welcome to this short practice of yoga nidra.
My name is Nina and I'll be guiding you through this deep relaxation.
So this practice activates your vital life force and purifies the body and mind by placing light or little stars and awareness systematically throughout the body in various mama points.
So begin to settle into your yoga nidra nest.
Take in any props such as cushions,
Blankets,
Pillows,
Bolsters and really setting yourself up in your nest and it's really worth you know the extra effort to get yourself just one percent more comfortable.
Once you're settled in your resting position allow your body to release even more by taking a few deep breaths.
Let's begin by taking two inhales in through the nose.
Watch your lips inside out.
Feel your body resting on the earth.
Notice your body breathing and feel its weight on the earth,
The ground beneath you.
Notice how your body gets lighter and lighter with each exhalation.
Notice your body breathing and feel its weight on the earth.
Notice your body getting lighter on the inhalation and heavy on the exhalation.
Feel the earth,
The ground beneath you.
Feel its strength,
Its solidity and its unconditional support.
You being held without giving anything in return allow yourself to fully sink in.
Remember that the earth can hold the full weight of your body and anything else you may be carrying.
As you inhale feel the earth rising up to hold you.
As you exhale feel the force of gravity and accept the invitation to release your full weight down.
Down to the earth.
Become aware of the breath and notice how your body is breathing.
Notice where you feel it moving.
Let the breath rise and fall in your belly.
Inhale I'm breathing in.
Exhale I'm breathing out.
Inhale the belly rises,
Fills with air.
Exhale the belly lowers.
With each breath in feel how your body is refreshed and purified.
With each breath out feel yourself let go of all tension from both your body and your mind.
Let go of all tension from both your body and your mind.
Begin to count your breaths backward from 20 to 0.
Inhale 20.
Exhale 20.
Inhale 19.
Exhale 19.
And so on.
Let go more and more until both your body and your mind feel free at 0.
And don't worry if you miss a number just start over again at 20.
Allow yourself to rest or let go.
Now let go of your count to scan through your body to release any remaining tension.
The invitation is here to work with a sankalpa.
So if you have a sankalpa,
Your intention that you have been working with,
Feel free to use yours.
Alternatively,
The invitation is to use the following sankalpa.
May my mind be a flow of beautiful and divine results filled with auspicious thoughts.
Bring awareness to the centre point between your eyebrows.
Place a tiny star twinkling there at each point that follows.
Place a twinkling star.
Pit of the throat.
Right shoulder joint.
Right elbow joint.
Right wrist joint.
Right pinky finger.
Ring finger.
Middle finger.
Index finger.
Thumb.
Right wrist joint.
Elbow.
Right shoulder joint.
Pit of the throat.
Left shoulder joint.
Left elbow joint.
Left wrist joint.
Left pinky finger.
Ring finger.
Middle finger.
Index finger.
Left thumb.
Wrist.
Elbow joint.
Your shoulder joint.
Pit of the throat.
Centre of the chest.
Right side of the chest.
Left side of the chest.
Centre of the chest.
Your heart centre.
Awareness trickling down to your navel.
Your pelvic.
Base of the spine.
Right hip joint.
Middle of the right thigh.
Right knee joint.
Middle of the right calf.
Right ankle joint.
Right little toe.
Right fourth toe.
Third toe.
Second toe.
And your right big toe.
Right ankle joint.
Middle of the right calf.
Right knee joint.
Middle of the right thigh.
Right hip joint.
Pelvic centre.
Base of your spine.
Left hip joint.
Middle of the left thigh.
Left knee joint.
Middle of the left calf.
Left ankle joint.
Left little toe.
Fourth toe.
Third toe.
Second toe.
Left big toe.
Left ankle joint.
Middle of the left calf.
Left knee joint.
Middle of the left thigh.
Left hip joint.
Pelvic centre.
Base of the spine.
Navel centre.
Centre of the chest.
Right side of the chest.
Left side of the chest.
Centre of the chest.
Base of the throat.
Centre of the chest.
Third eye centre.
See a constellation of stars in your body.
See a constellation to the right and to the left of your body.
Sense a galaxy of stars above your body.
Sense a galaxy of stars below your body.
Feel your whole body floating in a sea of starlight.
Your body is filled with this light.
Let your awareness rest at your heart.
Sense that your heart is filled with the sea of liquid diamonds.
Rest in cosmic awareness.
Rest in your body.
Rest in your soul.
Slowly remembering that you have a body.
Deepening your inhales and exhales.
Bringing your sankalpa back to your mind.
May my mind be a flow of beautiful and divine results.
Filled with auspicious thoughts.
Deep new breaths.
Begin to move your body in any way that feels intuitive.
Maybe long stretches or folding your knees to your chest.
Welcome yourself back.
Thank you so much for letting me guide you through this yoga nidra practice.
I think of yoga nidra as a full massage for the nervous system.
Like deleting,
Removing old files,
Old messages from the mind to clear and make space.
See you in the next one.
