Hi,
It's Jax,
Your yoga nidra teacher.
And today we're gonna be doing a yoga nidra that's gonna allow you to take a little break to unplug from the external world and go internal.
We're gonna breathe into relaxation and rest so that you can return to a state of balance and just find your own inner peace.
And during this yoga nidra,
We're gonna focus heavily on the breath in the first part of our journey.
Create an intention followed by a body scan,
And then dive deeper into the breath as you settle further into rest and relaxation.
Yoga nidra is done lying down,
So please,
If you haven't already,
Find a place where you can lie down.
We are gonna be using our hands to touch the stomach,
The ribs,
And the chest.
So find a place where you can move freely with your hands in the beginning,
And know that you don't have to move the hands,
As you can visualize yourself doing so.
However,
Right now,
Right now,
Your focus is all about getting as cozy and as snug as possible.
So take up space wherever you're at.
Find a surface like a bed,
A yoga mat,
Or a couch where you can drift off into slumber land.
And you can use pillows underneath the head or the knee if you desire.
You can even grab a blanket and place a blanket underneath the head or on top of the body.
And it feels really good to stay nice and warm during a yoga nidra.
So if you need to grab an extra sweater or grab any props,
Please take this time at the beginning to get nice and comfortable.
I personally love placing something over the eyes,
Like an eye mask or a scarf or a t-shirt,
Because it really blocks out any light and allows me to go deep within.
In yoga nidra,
It's really important to find your own stillness.
So if lying down doesn't work for you,
You can always take a fetal posture,
Placing some pillows between the knees,
Or moving into a posture that's comfortable for you.
During our session,
It's encouraged to stay as still as possible.
The more we can keep the body nice and still,
The more we can start to see the body the more we can start to still the mind.
Know that if you do need to move throughout this session,
Please do so mindfully.
However,
Give yourself this permission to rest.
Give yourself this permission to really sink into the surface of your feet.
So what can you do to get 5% more comfortable?
Does a t-shirt or jewelry need to be moved?
And take these last couple of moments to take any final wiggles or fidgets that you need.
And know that now the yoga nidra practice has begun.
Relax the eyes.
Unfurl your brows.
Create space between the upper and lower lips.
Unclench the jaw.
Release the shoulders.
And soften the stomach.
Feel both legs releasing as you breathe into the whole body.
And take a deep breath in.
And a deep breath out.
Do that again.
Inhale,
Expand the lungs with air.
And exhale,
Release all the air out.
And draw that awareness towards your breath.
And then take a deep breath in.
And draw that awareness towards your breath.
Start to take some deep,
Full breaths.
And allow these breaths to really start to bring you into a new state of being.
A place filled with ease and relaxation.
And on your inhales,
Feel yourself inhaling through the nose,
Down the back of the throat,
And landing that inhale into the lowest part of your lungs.
And on your exhale,
Really feel yourself emptying out the lungs as your breath travels up through the throat and out through the nose.
On every inhale,
You breathe deep through the nose,
Down the throat,
To the deepest part of the lungs.
And on the exhales,
You feel those lungs emptying out as the breath travels up the throat and releases out of the nostrils.
Feel the air above your lips.
And hear that breath,
Really breathing with sound,
Soaking the breath in with your skin.
So on the inhale,
Feel your body expanding,
The lungs filling up with air.
And on the exhales,
You start to soften a little more.
And on the exhales,
You start to relax a little bit more,
Just a little bit.
And to go deeper into a space of calm,
Relaxed energy,
We're gonna breathe together.
And we're gonna do three-part breathing,
Where we'll draw awareness to three different parts of the torso.
The stomach,
The rib cage,
And the collar bones on the chest.
So first,
Let's start with the stomach.
So either place your hands on your stomach,
Or you can visualize your hands on your stomach.
On your next inhale,
Breathe deep into your hands,
Feeling your fingers move apart as you breathe in,
And allow the breath to fill upwards towards the navel,
And outwards away from the spine.
And on your next exhale,
Feel the abdomen sink back down.
So do that again.
On your next inhale,
Breathe in,
On your next inhale,
Breathe into your hands,
Fingers move apart as you breathe in,
And on your next exhale,
Feel the abdomen sink back down,
Navel towards the spine.
So on your inhalations,
Feel the natural lift of your belly,
And on your exhalations,
Feel the slight compression as your belly drops down.
And on every inhale,
You take those deep expansive breaths,
And on every exhale,
Completely expel all the air,
Pressing gently on your abdomen to help.
So take one more cycle like that.
Take one more inhale,
And one more exhale here,
Really getting into the sensations of your breath.
Next,
Move your hands to the sides of your ribs,
Or you can visualize it,
With your fingers towards the front ribs,
And the thumbs towards the back ribs.
And as you breathe in,
Feel your ribs pushing out to the sides into your hands,
And as you breathe out,
Feel the ribs moving back inwards.
So do that again.
On the inhale,
Feel your ribs pushing out to the sides,
Feel your rib cage expand in all three dimensions,
And on the exhales,
Feel that three-dimensional rib cage move back inwards.
With your inhalation,
The ribs are lifted so that the chest expands,
And on your exhalations,
The ribs return to their original position.
And take two more breaths here into your ribs.
In both the inhalation and the exhalation,
Let that feel fluid and continuous,
Letting this be nice and easy as you breathe into the rib cage.
Good.
Next,
Start to crawl your fingertips on your collarbones,
Your hands flat on your upper chest,
Or feel yourself visualizing your hands going in.
And on your next inhale,
Breathe in and feel your fingers rising up,
And on your next exhale,
Breathe out and feel your fingers sink back down.
So do that again.
Inhale,
Feel the chest lift up,
Inhale,
Feel the chest lift and expand,
And exhale,
Feel that chest release and soften.
And take a couple more like this.
So allow the breath to rise up and feel the heart,
The sternum,
The shoulders,
As well as the base of the neck here.
And on the exhale,
Feel the chest,
The collarbones,
The sternum,
The shoulders,
Feel them lower.
And take one more breath here,
Breathing into the chest,
The collarbones,
The shoulder and the heart.
And now,
Relax your hands to your side.
Let your hands get nice and long,
Let them relax and soften.
And now,
We're gonna breathe all those three parts together,
The belly,
The rib cage and the chest.
So take an exhale out the nose to prepare.
Inhale into the belly,
The rib cage,
The chest.
Exhale out the chest,
The rib cage,
The belly.
Let's do two more like this.
Inhale into the belly,
The rib cage,
The chest.
Exhale out the chest,
The rib cage,
The belly.
Do one more like that at your own pace.
And as you inhale,
Your belly lifts up,
Your ribs expand and your chest rises.
And as you exhale,
Your chest drops,
Your ribs contract and your belly softens and lowers.
And at the end of your next exhale,
Allow your breath to return to normal.
Allow your breath to return to normal.
No controlling,
No forcing.
Allow this breath to be effortless,
Natural and again.
Once again,
Create space between your lips and your teeth.
Allow the jaw to soften and feel the sides of the cheek grow heavy.
And to continue on this yoga nidra journey,
We're gonna set an intention.
An intention is also known as a sin kopa.
And for this part,
Can you simply be present?
Can you fully be present?
Can you fully be present?
Can you fully be here in this moment?
Telling yourself that this,
This is time for you to be with yourself.
Everything else can wait.
This is uninterrupted time for you to breathe,
To breathe,
To feel and to give yourself that energy.
To feel and to give yourself that gift of present moment awareness.
For everything to quiet down and for this to be time for you.
Breathe in this sense of settled awareness.
And I want you to silently ask yourself,
What do I wish to bring into my life?
What do I wish to bring into my life?
And listen,
Listen to whatever arises for you.
And know that your heartfelt desires already exist within you.
There's nothing that you need to do.
You're just listening.
Just listening and trusting that internal wisdom that's always there by asking yourself the question,
What do I wish to bring into my life?
If nothing arises,
Enjoy the stillness.
Enjoy the stillness and the silence.
While you wait,
Listen,
And listen to what you've been through.
And I want you to be there for me.
I want you to be there for me.
I want you to be there for me.
I want you to be there for me.
Listen and trust.
So whatever wish came for you,
We're gonna turn this wish into a reality by breathing into the intention.
And we're gonna create that with that sim copra.
So your intention this evening is,
I am allowing myself to bring blank into my life.
I am allowing myself to bring into my life.
So if you were unsure of what your wish was,
I offer the intention of deep rest.
So your sim copra would be,
I am allowing myself to bring deep rest into my life.
So whatever your sim copra is,
Whatever your intention is for this evening,
Repeat it to yourself three times,
Silently with them.
And just like seeds or roots of a tree,
It takes time for things to grow.
Once we plant something,
That's where we can let it be and let it blossom.
So just like a tree growing from the ground up,
Our desires and wishes take time.
And just because it's taking time doesn't mean it's happening.
So have faith and trust that life is working for you.
And you can let your intention fade away,
Knowing that you planted those seeds as we move on to a body scan.
And with guided awareness,
I'll touch on different parts of your body.
And there's a lot of different parts of your body that you can use to help you.
And there's nothing you need to do,
But allow your awareness to shift from point to point and focus on whatever sensations might arise as your body parts are highlighted.
And these sensations can be tingling or buzzing,
Temperature,
Heaviness,
Lightness,
Maybe they're neutral,
Or maybe you don't feel anything at all.
And just notice that.
All we're doing is taking time to notice what arises and know that there are no right answers here.
Just allow things to be and welcome sensations just as they are.
Starting with the right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
And the right palm,
Right wrist,
Forearm,
Elbow,
Upper arm,
And the right shoulder,
Right rib cage,
Right side of the waist,
The right hip,
Right thigh,
The right hip,
Thumb,
Right kneecap,
Lower leg,
Ankle,
And the heel of the right foot,
Sole of the foot,
Top of the foot,
And the right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
And feel all the sensations in the whole right side of the body,
From the right hand to the right arm to the right side of the torso,
The leg,
And the foot.
And allow that awareness to now move over to the left thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger,
And the left palm,
Wrist,
Forearm,
Elbow,
Upper arm,
And the left shoulder,
Left rib cage,
Left side of the waist,
And the left hip,
Thigh,
Kneecap,
Lower leg,
Ankle,
And the heel of the left foot,
Sole of the foot,
Top of the foot,
And the left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
And allow sensations to arise in the whole left side of the body,
The left hand,
The left arm,
Left side of the torso,
The left leg,
The left foot,
Trillions of cells vibrating with sensation.
And allow that awareness to rest at the soles of the feet.
And like a stream in a river,
Allow your awareness to rise from the soles of the feet all the way up both legs,
Both arms,
The whole torso,
And allow your awareness to now land at the center of the chest where the heart is.
And allow that awareness to move up the chest into the collar bones,
Hollow of the throat,
Sides of the neck,
Hinges of the jaw,
And awareness slides over to the chin,
And the upper lip,
Lower lip,
And the space in between the lips,
And the tip of the nose,
Left nostril,
Right nostril,
And the air flowing out of both nostrils,
And the bridge of the nose,
Middle of the eyebrows,
And awareness travels over to the left eyebrow,
Left eyelid,
And all the muscles behind the left eye,
Awareness landing over in the right eyebrow,
Eyelid,
And all the trillions of cells behind the right eye,
And the left ear,
Right ear,
Both ears listening,
And feel that awareness from the whole front side of the face,
From the forehead all the way down to the chin,
And find your awareness now landing at the crown of the head,
And feel the whole body,
The whole body on the crown of the head all the way down to the soles of the feet,
The whole body resting,
Relax,
Feeling completely effortless,
And now bring your awareness to your brow,
And allow yourself to breathe naturally here,
No need to force or control,
Simply noticing,
Becoming aware of the experience of breathing,
And allowing your attention to go to the place that the breath is the strongest,
Where you feel the sensations,
So maybe you feel the breath at the nostrils,
The belly,
The rib cage,
The chest,
The lungs,
Maybe even you hear the breath,
Where do you feel that sensation of breath,
And use that breath to keep you here in this moment,
Simply noticing what's present for you at this moment,
And noticing any sensations in the body,
And now I want you to bring your awareness to your left foot,
And on your next inhale,
Breathe up the left foot all the way up to the left hip,
And landing that breath in the pelvis,
And on your next exhale,
Breathe down from the pelvis to the right hip to the right foot,
So we'll do that again,
On your next inhale,
Breathe up the left foot to the left hip to the pelvis,
And on your next exhale,
Breathe down the pelvis,
Right hip to the right foot,
And do a couple of cycles like that,
Inhaling from the left foot to the left hip to the pelvis,
And exhaling from the pelvis to the right hip to the right foot,
And as you breathe,
Inhale relaxation and rest,
And as you breathe,
Exhale comfort and ease,
And take one more cycle here,
And really let that breath nourish you and support you on your journey of deep relaxation for the next.
And now,
This time,
I want you to move your awareness to your left hand,
And on your next inhale,
Breathe up the left hand to the left shoulder into the heart,
And on your next exhale,
Bring your awareness to the heart as you breathe down the right shoulder to the right hand,
And do that again,
Inhale,
Breathe up the left hand to the left shoulder to the heart,
And exhale,
Breathe down from the heart to the right shoulder to the right hand,
And do a couple of cycles like that,
Inhale as the breath travels from the left hand all the way up the left arm and lands in the heart,
And on those exhales,
You feel the breath descend from the heart to the right shoulder to the right hand as you inhale relaxation and rest,
And as you exhale,
Comfort and ease.
And take one more cycle here and really let that breath relax you as you breathe from the hands and the arms and the heart,
And wherever you're at,
Take a deep breath in and a deep breath out,
And let those breathing cycles dim into the background,
And feel the contact of the ground beneath you,
Feel the air in the room,
And if the mind has wandered,
That's okay.
It's what the mind's been conditioned to do.
However,
Can you refocus your attention back on your body,
Your breath,
As I continue to guide you with the sound of my voice on your yielding of your dream,
And let that breath pull you back into the simplicity of simply being as you feel that connection to the ground underneath you,
Lying grounded inside these sensations and the feeling of having a body and letting whatever is happening in this moment be enough,
Giving yourself permission to be fully here in this moment and allowing yourself to really rest,
Allowing yourself to relax,
To soften with every passing moment,
Letting yourself be fully in this moment.
And what does it feel like to relax?
What does it smell like to relax?
What does it look like to relax?
What does it taste like to relax?
And what does it sound like to relax?
Let this yoga nidra be your relaxation station where you find yourself going deeper and deeper into a place of stillness,
Peace,
And inner serenity.
And to go deeper into this relaxation station,
We're going to count from 10 down to 1 using the breath and allow the characteristics of rest,
Relaxation,
And peace to wash over you with every breath you take,
Starting with 10.
Inhaling 10.
Exhaling 10.
Inhaling 9.
Exhaling 9.
Inhaling 8.
Exhaling 8.
Inhaling 7.
Exhaling 7.
Inhaling 6.
Exhaling 6.
Inhaling 5.
Exhaling 5.
Inhaling 4.
Exhaling 4.
Inhaling 3.
Exhaling 3.
Inhaling 2.
Exhaling 2.
Inhaling 1.
Exhaling 1.
Take a deep breath in and a deep breath out.
And allow the breath to simply be.
Allow yourself to doze off into this land of peace and tranquility,
Letting things slow down,
Letting things soften,
Letting things go.
Let it go.
Let it go.
Let it go.
And now,
I want you to come back to your intention,
Your Senkopa,
The one you had at the beginning of your journey with that guiding question of,
What do I wish to bring into my life?
And bring your awareness to your heart,
That beautiful beating heart that's always here and always supporting you.
And with your heart awareness present,
I want you to repeat your intention,
Your Senkopa,
Three times silently to yourself,
I am allowing myself to bring deep rest into my life.
And remember,
Your heartfelt desire already exists within you.
There is no need to do anything but listen.
So enjoy the stillness and silence.
Wait,
Listen,
Trust.
And I'll leave you here in silence for a bit to simply be in a world of you.
I'll leave you here in silence to be in your own world of inner peace,
Inner ease and tranquility.
And give yourself permission to rest.
You deserve it.
And I'll leave you here in silence to be in your own world of you.
And I'll leave you here in silence to be in your own world of you.
And I'll leave you here in silence to be in your own world of you.
And I'll leave you here in silence to be in your own world of you.
