Hello,
Welcome,
This is Jax and this is your quick guided yoga nidra.
If you are feeling exhausted,
Drained,
Or you simply just need a moment of peace and ease,
You have come to the right track.
Give yourself whatever time you need to settle into the posture you'll be using for this yoga nidra.
You might decide to go lay down in a bed,
The couch,
The floor,
A yoga mat,
And there's honestly no rush here.
Taking a little time spent settling before you begin your practice can really make a difference.
So grab any props,
Any items,
And get into the environment that's going to set you up for ease.
And as you begin to find your place,
Go ahead and close your eyes and start to shift your attention and your awareness inward,
Inside.
And here at the beginning,
Allow your body to anchor down into the ground beneath you.
Allow your shoulders to soften.
Let the neck be nice and long.
And then start to notice all the muscles in your face relax,
Especially the hinges in the jaw.
Maybe you start to find more space between the bottom teeth and the upper teeth.
And to help us transition into this place of yogic rest,
Let's do a couple rounds of the psychological sigh.
We'll take two slow deep breaths in through the nose.
And then an open mouth exhale,
Sigh it out.
Two more.
Last one.
Then start to feel your brain and your mind becoming a little less active and a little bit more passive as we shift into this world of yoga nidra that's so different than the busyness of life.
So you can almost imagine that you're in a different place.
And you're not in a busy place.
You can almost imagine that the sacred time that we have together is simply a vacation,
A retreat from the busyness of your life and your mind.
And the less you can be in that thinking mode,
The more you can be in that feeling mode.
So invite the noise,
The thoughts,
The memories,
The emotions in the mind.
See if you can start to turn down the volume of that noise.
And really allow yourself,
Give yourself permission and space and time to shift into this deeper deeper quiet and this deeper inner calm.
Allow yourself to listen.
And I don't mean listening to me and my voice,
But listening to the sensations you feel in your body.
Start to listen to that intuition and wisdom that resides within you that's often ignored from all the busyness and noise.
And you're just attuning yourself now to all the things that you're feeling.
And allowing your mind to shift into this state of becoming present.
So truly allow the events of the day to just melt away.
Take a moment or two to remind yourself of your intention.
That right here,
Right now,
Is time just for you.
And you're going to use this time to practice Yoga Nidra.
Not to plan or dream or think about a problem.
And of course these things might come up.
But at the beginning,
Set the intention now to bring your attention back to the breath whenever you notice that your mind is wondered.
Bring your attention back to the body whenever you notice that your mind is wondered.
And set the intention to to be gentle and kind towards this wondering mind that exists within all of us.
Following the guidance of my voice,
We're going to go through a body scan.
So in a moment I'm going to touch on different areas of your body with my voice.
And there is nothing you need to do except just be with the sensations in your body.
Sometimes these sensations can be buzzing,
Tingling,
You can feel temperature,
Pressure,
Or maybe things feel neutral.
After all,
The experience is subjective.
We're not trying to we're not trying to change anything or ask our body or our mind to feel a certain way.
Instead,
We are simply observing.
So allow your attention now to arise at the crown of your head.
Feel your entire focus and intention land at the crown of your head.
And then feel that awareness traveling down to the forehead and the left eyebrow,
Eyelid,
And all the muscles behind the left eye.
Find your awareness shifting over to the right eyebrow,
Eyelid,
And all the muscles behind the right eye.
Awareness landing at the space in between the eyebrows and the bridge of the nose,
The tip of the nose,
Left nostril,
Right nostril,
And the air flowing out of both nostrils.
Awareness shifting to the left ear,
Earlobe,
The left ear listening.
Awareness shifting to the right ear,
Earlobe,
The right ear listening.
Attention now tuning into the space in between the ears,
The upper lip,
Lower lip,
The space in between the lips,
The upper teeth,
Lower teeth,
Tongue,
Lower teeth,
Tongue,
Back of the throat,
Sides of the neck,
The collarbones,
Shoulders,
Biceps,
Elbows,
Forearms,
Wrists,
And the front of the palms,
The back of the palms,
The creases in the palms.
Awareness landing at the thumbs,
Pointer fingers,
Middle fingers,
Ring fingers,
And pinky fingers,
And the space in between the fingers.
Imagine that your awareness is an elevator and it starts at the shoulders and starts to cascade down the torso,
Ribcage,
Sides of the waist,
Navel,
Pelvis,
Hips,
The front of the arms,
The front of the thighs,
And the back of the thighs,
The front of the knees,
The back of the knees,
The shins,
Calves,
Ankles,
The top of the feet,
Bottom of the feet,
Heels of the foot,
Sole of the foot,
The big toes,
Second toes,
Third toes,
Fourth toes,
And fifth toes,
And the spaces in between the toes,
And then begin to feel the whole body here in space.
The whole body from the top of the head all the way down to the tips of the toes.
Feel yourself aware,
Alert,
Resting here effortlessly,
And then begin to feel the breath move and flow in and out through your nose.
Just nice and gentle here,
And gradually start inviting the inhalation to become deeper and richer,
And the exhalation to be a little bit more extending and long.
By breathing softly here,
You start to come back to that remembrance,
That by shaping the breath,
You begin to shape the mind,
And that the mind and the breath are almost one in the same.
So as you find that steady quality of breath,
Notice how the mind becomes more steady,
And as the breath begins to deepen,
Notice that that mental connection begins to deepen as well.
Come back to your intention,
Using this time to practice yoga nidra,
Allowing your mind to be here in this present moment,
Allowing your mind to be here in this state of rest for a couple more breaths.
Slowly and gently,
Hearing the sound of my voice,
Start to feel your whole body resting here in space.
Start to feel the weight and the volume and the density of your bones and your muscles,
Start to bring your awareness to the sensations in your fingers,
And can you start to move your fingers like it's the first time you've ever moved your fingers.
So really mindfully and gently moving your thumb,
Your pointer finger,
Your middle fingers,
Your ring finger,
Your pinky fingers.
Maybe you start to wiggle your fingers,
Maybe start to wiggle your toes,
Take a big morning stretch,
And then take one final soft deep breath in and one releasing soft deep breath out.
When you're ready,
You can gently open up the windows of your eyes and welcome back.
Know that this yoga nidra is always here to support you,
To add a little bit more ease and softness throughout your day.
Come back to this track any time you feel like you need a little bit of a reset.
And once again,
This is Jax,
I hope to practice with you again soon.
Have a wonderful rest of your day.
