Hello,
This is Jax,
And welcome to your track Restorative Renewal Yoga Nidra for Dopamine Detox.
If you haven't already,
Find a comfortable lying-down position.
This could be on a yoga mat,
A couch,
A bed,
Just anywhere where you feel warm and fully supported.
So grab anything you need,
An eye mask,
A blanket,
A sweater,
And if you haven't already,
Gently close down your eyes and take two deep breaths in through the nose,
Open mouth,
Exhale,
Sigh it out,
And as you begin your yoga nidra practice,
Allow yourself to start on this journey of deep rest and restoration for your mind and your body,
And then start to bring your awareness to your face,
Relax your eyes and your eyebrows,
Soften your forehead,
Relax your jaw,
Let your shoulders feel completely supported.
And in this moment,
What's one thing you can do to get 5% more comfortable?
So what last little movements do you need to take?
What do you need to move around so that you can give this time to yourself?
Uninterrupted time for you.
And we'll take a moment to set our intention,
Our sankalpa.
This is a powerful and positive affirmation or statement that you set for yourself during practices like yoga nidra.
And when choosing a sankalpa related to your dopamine detox journey,
It's important to focus on your personal values and the changes you want to bring in your life.
So maybe you choose the affirmation,
I am balanced and live a mindful life,
Or my mind and body are in harmony.
In this state of relaxation,
Whatever this affirmation or intention is related to your dopamine detox journey,
Repeat this intention mentally three times with conviction.
You can let that intention go,
Knowing that you've taken a moment to get clear on your path.
So now just allow yourself to enjoy the journey as we move on to a rotation of consciousness.
Following the guidance of my voice,
I'll touch on different areas of your body and you'll be with any sensations that come up.
And these sensations can include tingling or buzzling temperature.
You might feel pressure.
You might feel nothing.
It might be neutral.
There's no right or wrong way to do this.
All you have to do is stay alert and aware and allow your awareness to be effortless as you allow your awareness to land at the crown of the head,
The top of the forehead,
The middle of the forehead,
And the right eye,
Eyebrow,
And all the muscles behind the right eye,
And the left eye,
Eyebrow,
And all the muscles behind the left eye,
The right ear,
Earlobe,
The right ear listening,
The left ear,
Earlobe,
The left ear listening,
Awareness at the bridge of the nose,
The tip of the nose,
The left nostril,
The right nostril,
The upper lip,
Lower lip,
Left side of the jaw,
Right side of the jaw,
Chin,
The front of the neck,
The back of the neck,
The shoulders,
Collarbones,
Biceps,
Elbows,
Wrists,
The palm of the left hand,
The palm of the right hand,
The thumbs,
Pointer fingers,
Middle fingers,
Ring fingers,
And pinky fingers,
The sides of the waist,
The belly,
The front and back of the thighs,
Kneecaps,
Calves,
Ankles,
Soles of the feet,
Tops of the feet,
The big toes,
Second toes,
Third toes,
Fourth toes,
Fifth toes,
Awareness in the whole body,
The whole body alive,
Alert,
And aware,
Your awareness effortless,
Rested in your whole body,
And then start to shift your attention to your breath,
So observe the natural rhythm of your breath without trying to change it,
Do you feel rise and fall of your abdomen with each inhale and exhale,
And in each moment can you give yourself full permission to feel the gentle rise and the fall of your chest and your abdomen with each breath,
To notice the coolness of the air as you inhale and the warmth as you exhale,
To be present with the sensations of your breath without trying to change anything,
And then with yourself in this rested awareness,
This present awareness,
Start to imagine yourself standing at the base of a mountain,
The air is crisp and invigorating,
Carrying the scent of pine and earth,
The sun is gently warming your skin as you take in the awe-inspiring view before you,
And as you start your ascent,
You notice the soft crunch of gravel underfoot,
The trail winds through lush green meadows dotted with vibrant wildflowers of all colors,
With each step you feel a deep sense of grounding and connection to the earth,
The path begins to wind its way upward,
Surrounded by ancient trees that whisper tales of time,
Birds sing melodies that resonate with your soul,
And a gentle breeze carries the melody through the leaves,
Creating a sympathy of nature's harmonious sounds,
And as you continue your journey,
You come across a clear,
Crystal mountain stream,
Its soothing waters cascade over smooth rocks,
Inviting you to dip your hands and feel the crisp water,
It's cool and inviting,
Replenishing your body,
As you leave the stream,
The trail leads you to a serene alpine lake,
Nestled between towering peaks,
The water mirrors the vibrant blue sky above,
And you feel a sense of calm wash over you,
You sit by the water's edge,
Feeling the soft grass beneath you,
And take a moment to simply be,
Absorbing the tranquility of this sacred place,
Feel a sense of calm and connection with the environment,
And take a moment to repeat your sankalpa one last time here,
To really embrace the intention,
Take a last few moments to fully immerse yourself in this tranquil setting,
Allowing the sights and sounds and sensations to envelope you,
And now,
Slowly begin to bring your awareness back to your physical body,
Lying on the mat,
And to come out of this yoga nidra,
We'll use the breath,
Counting one to three,
Inhaling one,
Exhaling one,
And then take the next two on your own,
Gently wiggle your fingers and toes,
Taking your time to reorient yourself to the present moment,
And letting this moment just be one of gratitude,
For this time of restoration,
And taking time for yourself,
Take a deep breath in through the nose,
And exhale fully,
When you're ready open your eyes,
Hopefully feeling refreshed and rejuvenated from this nourishing yoga nidra practice,
And remember this yoga nidra practice is a really precious opportunity to support your dopamine detox journey with deep relaxation and self care,
Use this practice whenever you need to recharge and reconnect during this process.
