Hi friends,
My name is Jax and I'm your yoga nidra teacher.
And are you ready to drift off into slumberland?
This yoga nidra is all about getting some nice deep breaths.
So get ready to lie back,
Listen to the sound of my voice,
And receive the countless benefits of yoga nidra.
Now yoga nidra is going to promote deep rest and relaxation and this isn't your average meditation practice.
Through a body scan and the breath,
We're going to be practicing different techniques to really calm the body and the mind.
And this is really going to lead to have you feeling less stressed and just having more ease.
So if you haven't yet,
Please find a place where you can relax.
And this can be a bed,
This can be a yoga mat with a lot of cushion,
Or even the couch.
Or just any place where you can be in a position that's comfortable and that can be stained for a long period of time and stillness.
So you want to be able to be in a place of stillness.
So use any necessary props to support your body during the practice.
So take a moment here to get some support.
That can be pillows underneath the head,
The knees,
The arms,
Or maybe blankets underneath the head or a blanket on top of the body.
Maybe something over the eyes to block out the light.
That really gets me into my yoga nidra zone.
Or maybe you dim the lights of the room.
Have this be a time where you're going to be undisturbed for the duration of this practice.
You need to close a door,
Silence a cell phone,
Whatever you need to start to get you into that space of inner relaxation.
And do you have anything you need to move?
So maybe taking off jewelry,
Fixing a t-shirt or a sock.
What about repositioning something?
Maybe a pillow or a blanket needs to be readjusted.
And take these next couple of moments to do any last minute movements.
Because in yoga nidra,
It's really encouraged to stay as still as possible.
And this is going to help you stay in a perpetual state of relaxation.
When your body's relaxed,
That's where the magic happens.
Use this as a practice to receive all the benefits of yoga nidra.
And know that if you do need to move throughout the practice,
Please do so.
If you need to shift into another posture to find comfort,
Do so mindfully.
Always moving with intention and awareness.
Really let this practice be the ultimate relaxation technique when you need a little bit of TLC,
Tender love and care.
And what might you need to do to get even 5% more comfortable?
So take your last wiggle and fidget here.
And know that the practice of yoga nidra has begun.
So take a deep breath in and a deep breath out.
And to help you sink deeper into the practice,
We're going to do four cycles of breath together,
Doing a breathing technique called relaxing breath.
We're going to inhale through the nose for a count of four.
Hold the breath for a count of seven.
And exhale out the nose or the mouth for a count of eight.
And I'll guide you through the whole thing.
And this breath is really going to support you on your journey of relaxation.
So let's go ahead and do a clearing breath first.
Take a deep breath in and a deep breath out.
And let's begin.
Inhale one,
Two,
Three,
Four.
Hold the breath.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Take a deep breath in and a deep breath out.
One more time.
Take a deep breath in and a deep breath out.
Allow your breath to simmer down.
Let it be natural and effortless.
Now start to feel the whole body.
Start to sense your whole body from the crown of the head all the way down to the soles of the feet.
And start to feel the body unknot.
So it's like all the muscles in your body are like a tangled sweater.
With awareness,
You're taking a moment to unknot,
To untangle.
Relax the forehead.
Unfurrow the eyebrows.
Open the eyes.
Unhinge the jaw.
Unclench the teeth.
Separate the lips.
Create space between the lips.
Loosen the engagement in the shoulders.
Ease the stomach.
Calm down the hips and the thighs.
Feel the legs unwind and feel those toes spread.
Take a deep breath in and take a deep breath out.
Start to tell your body that it's time to take it easy,
That it's time to let yourself take a break to relax and rest.
It's time to release and soften.
That's the beauty of yoga nidra.
It offers a space to explore what you need in the moment as well as an opportunity to really work on releasing.
That releasing might be tension in the body,
Releasing emotions,
Thought patterns,
Releasing the thoughts of the day,
Whatever you feel called to release during your session.
Each session just like each person is unique.
So take this journey moment by moment knowing that whatever you experience is perfect just as it is.
There's no need for effort here.
There's no need for change here.
With effortless,
Rested awareness,
We're just taking this moment to be aware.
So to continue on this process of moving inward towards yourself through this passive practice of awareness,
We're going to create your own personal intention,
Also known as a sankopa.
During this state of wakeful sleep in yoga nidra,
We plant an intention like we would accede into our subconscious mind so that it may later one day manifest as true.
So the question I have for you for this yoga nidra is what is a quality you wish to bring into this moment?
What is a quality you wish to bring into this moment?
I'll leave you here in silence for two deep breaths to answer the question,
What is a quality you wish to bring into this moment?
This is the time to trust your intuition.
So maybe a quality that you wish to bring into this moment,
Maybe you thought about rest,
Gratitude,
Or peace,
Or maybe you're still toggling around with something,
That's okay.
We're not looking for an answer.
You are the answer.
Your intuition is the answer.
Your inner knowing,
That inner wisdom is the answer.
Whatever that quality was,
You're going to turn it into a present tense I am statement.
So maybe your intention for the evening is I am open and welcome gratitude into my life.
I am open and welcome gratitude into my life.
Or maybe it's I am embodying a state of peace.
I am embodying a state of peace.
Whatever your intention is,
Your own unique intention,
Repeat it to yourself three times to really affirm your intention,
To start to plant that seed of desire within your whole essence.
Whatever that intention is,
You can slowly let it fade away,
Knowing that we plant an intention like we would plant a seed into the subconscious mind,
Knowing that it will manifest as true.
Trust your intuition.
Trust your inner guidance.
And now,
Moving on to a body scan.
We're going to scan gently through your body,
Following the guidance of my voice.
I want you to imagine that your attention is like water,
And it's flowing like water in a little stream from one body point to the next,
Creating a cascade of relaxation throughout your whole body.
And during this body scan,
Welcome sensations just as they are.
These sensations might be tingling or buzzing,
It might be temperature or pressure,
Or maybe you might feel something neutral.
Maybe you don't feel anything at all.
And just notice that too.
That's all we're doing here,
Just noticing.
Just with that effortless awareness,
The whole body remains in stillness,
Quiet and watching.
And allow that awareness to land to the top of your head.
And imagine that awareness like a stream of water.
And the whole field of awareness is starting at the crown of the head,
The top of the head,
And gliding all the way down the sides of the head,
And landing in the forehead.
Awareness gliding down the forehead and landing on the left eyebrow.
Left eyelid and all the muscles behind the left eye.
And awareness flows over to the middle of the eyebrows and lands in the right eyebrow.
Eyelid and all the muscles behind the right eye.
And allow that awareness to land once again in the middle of the eyebrows.
And feel the awareness flow down to the bridge of the nose and the tip of the nose.
The left nostril and the air flowing in and out of the left nostril.
And the right nostril and the air flowing in and out of the right nostril.
The tip of the nose.
Awareness flowing down to the upper lip.
Lower lip.
The space in between the lips.
Awareness gliding down to the hinges of the jaw.
The chin.
And feel that awareness flow from the chin all the way down the throat.
Slowly and steadily your awareness flows down to the sides of the neck,
The front and the back of the neck,
Down the throat and lands at the base of the throat.
Awareness glides over to the right collarbone.
Right shoulder.
Upper arm.
Elbow.
Forearm.
The right wrist.
Palm of the right hand.
The thumb.
Coiner finger.
Middle finger.
Ring finger.
And pinky finger.
And feel awareness in the whole right hand.
The whole right hand and the whole right arm relaxed in the wind.
And now feel that awareness from the right hand go all the way back up the right arm and feel that awareness land in the right shoulder.
Awareness in the whole right side of the torso.
The right side of the chest.
The ribcage.
Right side of the waist.
Awareness flowing down the torso and landing in the pelvis.
The right hip.
Right glute.
Side of the right hip.
Front and back of the right thumb.
Knee calf.
Cow.
The right ankle.
Heel of the foot.
Sole of the foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel the whole right side of the body.
The whole right side of the body.
Giving time and attention to distribute throughout the whole right side of the body.
From the sole of the right foot all the way up to the crown of the head on the right side of the body.
The whole right side of the body relaxed,
Aware,
Resting effortlessly.
And now feel that awareness travel over to the left side of the body starting at the toes.
Bring your awareness to your left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
The top of the left foot.
Sole of the left foot.
Heel of the left foot.
And awareness traveling up the left leg and landing in the calf.
The left kneecap.
Front and back of the left thigh.
The left side of the left hip.
The glute.
And pelvis.
And feel that awareness traveling up the left side of the torso and the waist and the rib cage.
And feel that awareness traveling to the left hand.
And the left pinky finger.
Ring finger.
Middle finger.
Winter finger.
And thumb.
And the left palm.
Wrist.
Forearm.
Elbow.
The left upper arm.
Shoulder.
Collarbone.
And feel your awareness now land at your heart center in the middle of the chest.
Feel the whole left side of the body.
Realizing the whole left side of the body.
Giving time and attention to distribute throughout the whole left side of the body.
And now,
Feel the whole body.
Feel the whole body here.
Giving time and attention to both sides of the body.
The left and the right.
Feeling the whole body as one.
Allowing awareness to flood every cell of your body while the mind is receptive to the sensations happening in the whole body.
Letting yourself relax deeper and deeper into your yoga and nature practice.
And now,
Become aware of your breath.
No need to change the breath.
Just let it be natural and effortless.
Notice the body breathing itself with effortless awareness.
Just take a couple of deep breaths here naturally and organically.
Start to notice the gentle rising and falling of your chest.
Start to notice how the ribcage expands and contracts as you breathe.
And sense the belly rise and fall with every breath you take.
And notice how you inhale,
Expansion happens.
Notice how you exhale,
Release,
And letting go occurs.
And with every inhale you take,
Connect more to awareness.
And with every exhale you take,
Connect more to a sense of relaxation.
And on your inhale,
You sense your body.
On your inhale,
You sense your breath.
On your inhale,
You sense your intention.
And on your exhales,
You connect to relaxation.
On your exhales,
You connect to rest.
On your exhales,
You connect to peace.
Inhale that awareness,
That effortless awareness.
And exhale relaxation,
Rest,
Peace.
Now I want you to start to visualize the front of your body.
And let your awareness land to the space between your navel and your throat.
So start to visualize your navel,
Your belly button in the middle of your torso.
And start to visualize your throat in the middle of your neck.
And on your next inhale,
Begin to visualize your breath rising from your navel up past your ribcage,
Past your collarbones,
And landing at your throat.
And then on your next exhale,
Sense the breath slowly descending down the throat,
Past the collarbones,
Down the ribcage,
And landing at the navel.
Inhale from the navel up the torso to the throat.
Exhale from the throat down the torso to the navel.
Inhale from the navel up the torso to the throat.
Exhale from the throat down the torso to the navel.
And take several more deep breaths like that in a state of rest due to their knees.
And feel the breath.
Sense the breath from the navel to the throat,
From the throat to the navel.
Let this breath really bring in a state of relaxation and ease.
Ease in the muscles,
Ease in the body,
Ease in the mind.
Feel it all working together as one,
As one unit here to support you on your journey of deep rest.
And to go deeper and deeper into your yoga neutral practice,
We're going to count down from 10 to 1 using the breath.
So take a deep breath in and a deep breath out.
Inhaling 10,
Exhaling 10.
Inhaling 9,
Exhaling 10.
Inhaling 8,
Exhaling 8.
Inhaling 7,
Exhaling 7.
Inhaling 6,
Exhaling 6.
Inhaling 5,
Exhaling 6.
Inhaling 7,
Exhaling 8.
Inhaling 9,
Exhaling 10.
Inhaling 10,
Exhaling 10.
Inhaling 1,
Exhaling 1.
Feel your body release and relax.
Feel all the bones in your skeleton soften.
The muscles in the face smooth out.
The jaw and mouth release.
The legs dim and release and really allow yourself to be.
Allow yourself to go deeper and deeper,
Resting in a state of effortless awareness.
Exhaling qualities of peace,
Of ease,
Of tranquility to illuminate every cell in your body.
And now,
Accessing the subconscious moment with symbols and images that are grounding,
Relaxing,
And comforting.
There's nothing you need to do here in this phase.
Symbols and images will be mentioned.
And simply be aware of anything that arises,
Either from memory or imagination.
And allow yourself to watch with detached awareness.
A sunset with a silky smooth sky with bursts of red and yellow in the calm of night.
A sunset with a silky smooth sky with bursts of reds and yellows into the calm of night.
A warm relaxing bath with lavender smells and soft jazz playing.
A midnight velvet sky with a glowing moon surrounded by millions of shimmering sparkling stars.
A midnight velvet sky with a glowing moon surrounded by millions of shimmering sparkling stars.
A lush green valley scattered with ripe,
Juicy apple trees.
A lush green valley scattered with ripe,
Juicy apple trees.
A lush green valley scattered with ripe,
Juicy apple trees.
You can let those symbols and images slowly fade away,
Breathing in the intention of relaxing in comfort.
And now let your intention,
Let your sankalpa arise once more into your field of awareness.
Maybe that intention was I am embodying a state of peace or I am open and allow myself to experience gratitude.
Whatever that intention was,
Whatever intention you feel called to right now,
Allow that feeling of your intention to grow and feel it nourishing your soul again,
Bringing in that same warmth to your heart like a warm cup of chai tea.
And repeat that intention,
That sankalpa,
Until you feel it has come to be.
Go ahead and repeat that intention one more time.
Really feel it in your heart space.
Know that your sankalpa,
Your intention has been planted with deep,
Strong roots in your being and that there's nothing else you need to do.
Know that this intention is stored in the deep levels of the brain so that it can come to manifestation.
Know that by being here,
You're choosing to live with intention.
There's so much power in action and you've taken action here today by being at this yoga nidra to support you on your journey.
Allow yourself to simply rest and take a time now to dive into that peace and comfort,
Your own internal peace and comfort with resting,
Effortless awareness.
Now leave you here in silence for a little bit to rest,
To relax,
And to be in that space of deep inner peace.
Sorry.
And with every breath you take,
Feel yourself going deeper and deeper into that restful state.
Going deeper and deeper into relaxation.
And that's what yoga nidra is all about.
It's an accessible practice.
It really focuses on cultivating multiple levels of well-being,
Like rest.
There's restoration,
Relaxation,
Rejuvenation.
And know that it's always here,
Yoga nidra,
To support you on your journey of deep rest and relaxation.
So I'll leave you here to just simply be,
To breathe,
And to be with your body,
To be with your breath,
And to be in your own inner world of peace and relaxation.
And just know that you can always come back to this yoga nidra anytime you need deep rest or you need a moment to relax.
Okay?
