Yoga Nidra Connection And Kindness

A recorded live Yoga Nidra with Brenda in the comfort of your space. This gentle, soothing, guided relaxation practice helps the body and mind slow down and find deep rest. Reqs: blankets, pillows, cushions. Think comfort. Can even be practiced in bed. Suitable for all with a willingness to rest deeply.

Transcript

Settle down to wherever you are on the floor,

On the bed,

Make sure you're warm,

Make sure you've got props.

You are going to hear me guide you through a relaxation that will include a little bit of this settling,

A little bit of connection to breath and body awareness.

We will make a few intentions.

Then we take the awareness on a journey around the body where we let the,

Let our focus settle on different points in the body.

And you don't have to do anything.

Imagine you do nothing.

This is your time now.

And then we do a little bit more breath awareness.

We do,

We look at sensations.

I'm going to leave a little bit of silence at the end so that everything,

Whatever needs to come in and then we welcome ourselves back.

And we're creating a nice little,

Before we even begin this,

A nice little protection,

A bubble of protection and love and light around us as well.

At the very end,

You're going to hear me with my Koshi chimes.

And there will be an invitation for you to rest a little bit longer if that is what your intention for this practice is.

If you're using it to go to sleep,

There will be space for you to turn over and continue with your sleep.

If you feel that you need to get up and continue with the rest of your day,

We will come back to that as well to wakefulness to full wakefulness.

But for now,

As we begin to settle down and get nice and warm and cozy,

Make your little nest as comfortable as possible.

Check in there.

See,

Is there anything that you need to do to make yourself 5% more comfortable?

Is there anything that you could do to make yourself five or even 10?

Why not 10% more comfortable?

Settling down.

And if you like,

For three breaths,

Inhale through the nose.

And as you exhale,

Exhale through the mouth.

Universal sound of rest.

And if you like do that two more times where you inhale through the nose.

Exhale through the mouth.

Everything settling down a little bit more.

Let the breath then come back to an everyday rhythm breathing in and out through the nose.

If that is not comfortable for you breathe in a way that is comfortable for you right now.

Before we get begin acknowledge that you are taking this time out for yourself.

By being here,

You are giving a gift of health and well being and anchoring and grounding to yourself.

So from time to time in the practice,

You may hear a little bit of a silence.

But that's okay.

Know that I am still here.

I have everything plugged in.

I have super duper internet connection.

Just know that I am here if you do hear silence every now and then we allow that fullness of silence to come in.

We know the body now to connect a little bit more with the earth as we begin to soften the whole body from the head to the tips of the fingers to the tips of the toes the next time that you breathe out,

Inviting that whole body to soften a little bit more into the support of the floor or the bed,

But primarily the earth.

The body welcomed onto the earth,

The earth holding us.

Can you become aware of the different parts of the body that are connecting you to the earth,

The floor or the bed.

This practice can also be done on your side if lying on your back is not comfortable.

What parts of the body can you sense,

Feel or imagine are meeting the earth.

And as the body is welcomed on the earth,

The breath is welcomed in the body.

Finding that connection of the breath in the body.

And that could be noticing where there's a rise and fall in the belly or the chest or both,

Or maybe that whisper of air in and out through the nostrils.

Make a space now.

A space to welcome in our San Calpa,

Our intention,

Our affirmation,

A positive statement,

A word it could be for this practice,

It could be for the week ahead.

It could be for the rest of the day or the evening.

And don't worry if you don't have a San Calpa.

The San Calpa I am making for us this evening is that inner peace is our priority.

That inner peace is our priority in this practice.

And if you have your own San Calpa,

Repeat it mentally three times.

We keep that gentle flow of breath.

We let the awareness now come back to the body.

We're going to begin a little bit of a rotation of consciousness,

Or it's like drawing a little map around the body.

And each time a body part or body areas named,

Let your attention come to this area as if all your attention and focus could just rest on this one place.

To begin with,

We'll come to the centre of the eyebrows.

So letting the awareness and the focus come to the centre of the eyebrows.

And then let that focus and centeredness move over to the right eyebrow.

And then let it come over to the left eyebrow.

And then from here to the left eyelid,

And then the right eyelid.

And then the right cheekbone and the left cheekbone.

The left ear and the right ear,

Right side of the jaw,

Left side of the jaw,

The left nostril,

Right nostril,

Tip of the nose,

Top lip,

Bottom lip,

Tip of the chin,

Space in between the collarbones.

The right shoulder,

Right elbow,

Right wrist,

Thumb,

Index finger,

Middle finger,

Fourth finger,

Little finger,

All the fingers on the right hand,

The focus and attention to all fingers on the right hand.

And this awareness then moves to the palm of the hand,

The back of the hand up through the wrist,

To the elbow,

To the shoulder,

And back to that space in between the collarbones.

From here over to the left shoulder,

Left elbow,

Left wrist,

Thumb,

Index finger,

Middle finger,

Fourth finger,

Little finger,

All the fingers on the left hand,

Attention to all the fingers on the left hand.

Focus then to the palm of the hand,

The back of the hand,

The wrist,

The elbow,

The shoulder back to that space in between the collarbones.

Then with kindness,

We move the attention to the right side of the chest,

And then the left side of the chest,

And then come back to the centre of the chest,

Down to the navel,

Left side of the waist,

Right side of the waist,

And then down to the space behind the pubic bones.

From here awareness to the right hip,

Knee,

Ankle,

Top of the foot,

Sole of the foot,

Instep of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Awareness back up through the ankle,

The knee,

The hip,

Centre or just behind the pubic bones,

And then over to the left hip,

The left knee,

Ankle,

Top of the foot,

Sole of the foot,

Instep of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All the toes of the left foot,

Up through the ankle,

To the knee,

To the hip,

And then back to that space behind the pubic bones,

From here to the navel,

From here up to the centre of the chest,

The heart centre.

Let the attention rest here for a moment or two.

And then with kindness and love let your focus and attention come to the right leg,

Feel sensation in the right leg,

And then over to the left leg,

Left leg,

And then both legs at the same time.

Sense,

Feel or imagine the awareness in both legs at the same time,

And then awareness into the right arm,

And then into the left arm,

And then both arms together,

Both arms together,

And then awareness to the back of the head,

The right shoulder blade,

Left shoulder blade,

All the way down the spine,

Back of the pelvis,

Backs of the legs,

Backs of the heels.

So with the whole body now resting,

The whole body supported and resting,

Resting deeply,

Surrounded in a light.

Drawing this awareness of this light now into the centre of the chest.

The next time that you breathe out or that you exhale,

Holding this light at the heart centre,

And as you breathe in,

Allow your light to radiate out to the tips of the fingertips,

The toes to the crown of the head.

And then as you breathe out,

Hold that light,

Bring that light back into the centre of the chest.

So the inhale,

We move that light out,

We radiate that light out the space of the breath.

And then as you exhale,

Draw that light back in to the centre of the chest.

Continuing with that breath.

And if you like,

The next time that you breathe in,

Allowing that light to radiate to yourself completely and then a little bit out to others,

We have a lovely little family here on our insight timer.

So radiating that light out to yourself out from yourself out to others.

And then as you breathe out,

Bringing that light back in to the centre of the chest.

Inhale radiating out,

Creating that lovely connection of kindness and light heartedness that we have and then as we breathe out,

Bringing that back into the centre of the chest.

Continuing with that breath,

If you like.

The breath with light and loving connection to those like minded around us.

As you breathe out the next time.

Keep the light at the heart centre.

And then allow your awareness to come again to the back body,

The back body that's resting on the floor the bed.

Can you become aware of that steady support underneath your sense feet or imagine that steady support whether it's the bed or the floor,

But primarily the earth,

Steady strong sense of security even to the back body.

And then how would it be to let the focus come to the front body,

The front body,

Where there is a little bit more expansiveness a little bit more airiness a little bit more freedom to the front body,

Expansiveness to the front body and then that the awareness come back again to the back body and it could be that heaviness that steady strong sense of secure and grounding the earth underneath you.

And then awareness to that front body the expansiveness light lightness airiness moving out lightness space and then the back body so moving sensations from one to the other heavy to light grounded to freedom.

And then how would it be to hold both of those self senses at the same time front body back body both at the same time how would that be?

How would that be?

And then bringing the awareness to behind the closed eyes.

Many images symbols welcome everything just as it is allowing a little bit of rest and silence and peace to fill this space now for a moment or two rest silence and peace.

Uh huh.

As we begin to draw this practice of the open nidra to a close,

Perhaps reflect on the journey that you have just taken.

Maybe even reminding yourself of your sankalpa.

Maybe even reminding yourself of that light that we all have.

Sometimes it might dim a little,

But it's always there.

And when we can let it shine,

It ripples out to those around us,

Our loved ones,

Our family,

Everyone that's here on the inside timer.

If you're continuing to allow rest in or maybe you're using this practice to sleep,

I invite you to stay and roll over if you like and continue with your rest or your sleep.

If you're feeling that you need to bring yourself back to waking wakefulness,

This practice of yoga nidra is now complete.

If you feel like giving a little bit of a wiggle into toes and fingers,

Give a little stretch,

Taking a deep breath in,

Smelling any smells that might be there,

Breathing awareness of where you are in your space,

The weight of the body on the floor or the bed.

Welcoming yourself back and when you feel ready coming to roll onto your side if you choose,

Taking your time to come back up to seated and we'll close our practice.

And perhaps maybe giving gratitude and thanks to the practice of yoga nidra,

To the earth,

To each other and to ourselves as well,

Especially if you're doing a little bit of a well done me today.

Giving gratitude and thanks to yourself.

Thanks everyone for being here as well.

We all do well.

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