Hello,
This is Jax and welcome to your own personal yoga nidra also known as non-sleep deep rest.
Go ahead and lie on your back finding a position and space for you to get comfortable.
A place where you can rest your head and your arms and your legs out nice and long.
Feel free to grab any pillows,
Blankets,
Maybe something to cover your eyes.
Anything that will allow your body to be supported so that you can completely let go and relax.
Make any last adjustments here and now to get completely comfortable.
And allow yourself to sink into the support beneath you.
Close down the eyes as they soften like cushions.
Unclench the jaw.
Lips become smooth.
Teeth rest with space between them.
Imagine all the muscles in your face like a light bulb in a lamp.
And you've clicked the switch to turn off any engagement in your facial muscles.
Let us take three deep soothing breaths together.
Where we will inhale twice through the nose.
And slowly exhale out the mouth.
Let us begin.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
With the body resting peacefully,
Free and effortless.
Allow your awareness to turn inward and move through your body to the sensations happening in the body following the guidance of my voice.
Starting at the top.
The crown of the head.
The right ear.
Earlobe and fold to the right ear.
The left ear.
Earlobe and fold to the left ear.
Witness the ears listening.
The inside corner of the right eyebrow.
The arch of the right eyebrow.
All the tiny muscles behind the right eye.
Eyelid.
Eyelashes.
Temple.
Awareness of the point between the eyebrows.
The inside corner of the left eyebrow.
The arch of the left eyebrow.
All the tiny muscles behind the left eye.
Eyelid.
Eyelashes.
Temple.
Notice the bridge of the nose.
The tip of the nose.
Inside the right nostril.
Inside the left nostril.
The flow of air in both nostrils.
Right cheek.
Left cheek.
The mouth.
The jaw.
Upper lip.
Lower lip.
Hollow of the throat.
Become aware of the sides and back of the neck.
The whole neck from the base of the skull down to the shoulders.
All across the tops of the shoulders to the back of the shoulder blades.
Sense the front of the chest from the left collarbone to the right collarbone.
Feel the right upper arm.
Bicep.
Elbow.
Forearm.
Wrist.
Palm.
The right thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky.
The space between the fingers.
Bring awareness back to the chest from the right collarbone to the left collarbone.
Feel the left upper arm.
Bicep.
Elbow.
Forearm.
Wrist.
Palm.
The left thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky.
The space between the fingers.
Bringing awareness to the right side of the ribs.
Navel.
Waist.
Front and back of the right thigh.
Knee.
Calf.
Ankle.
The top of the right foot and the sole of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Notice the whole right leg.
Bringing awareness now to the left side of the ribs.
Navel.
Waist.
Front and back of the left thigh.
Knee.
Calf.
Ankle.
And the top of the left foot.
The sole of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
The whole left leg.
Notice the whole left leg.
Become aware of the whole body now.
The whole body at rest.
Alert and aware.
Now bring awareness to the ribcage.
Notice the ribcage expand and contract as your body breathes.
Notice your breath just as it is.
No need to change or deepen your breath.
Simply follow the flow of your natural breath.
Follow the breath that flows in and out of the body.
Notice how the breath moves through the spine from the tailbone to the crown of the head.
Happening naturally,
Organically,
Effortlessly.
Inhale awareness from the tailbone to the crown of the head.
Exhale awareness from crown of the head to the tailbone.
Follow the movement of the breath just as it is.
Watch and notice your breath just as it is.
Now begin to tune into the sensations happening in the body.
Feel a sense of heaviness in the body.
Knowing that whatever your experience is,
It is perfect as it is.
There's no need for effort in this phase.
Feel each part of your body become heavier and heavier with every breath.
The right leg feels heavy,
Like the roots of a tree,
Descending down into the surface underneath you,
Deep into the earth.
Feel the left leg get heavier and heavier as it roots down,
Descending into the surface underneath you,
Deep into the earth.
Witness the heaviness in the thighs,
Waist,
Chest,
Back,
The whole trunk of the body rooting down into the surface underneath you.
Hands root down,
Arms,
Shoulder blades,
Head,
Heavy,
Descending down into the surface underneath you.
What does it feel like to be heavy?
Witness the somatic experience of sensations of heaviness in the whole body.
The whole body,
Heavy,
Like the roots of a tree.
Now let that sensation of heaviness go.
Let the sensation of heaviness be released into the surface beneath you.
Now,
Become aware of the sensations happening in the body.
Feel a sense of lightness in the body,
Knowing that whatever your experience is,
It is perfect just as it is.
There's no need for effort.
Feel each part of your body become lighter and lighter with every breath.
The right leg feels lighter,
Like a white puffy cloud drifting in a pale blue sky.
Feel the left leg get lighter and lighter as it floats,
Drifting in the sky like a cloud.
Witness the lightness in the thighs,
Waist,
Chest,
Back.
The whole torso of the body floating light as a cloud.
Hands,
Arms,
Shoulder blades,
Head,
All floating,
Feeling lighter and lighter,
Like a cloud drifting through the sky with ease.
What does it feel like to be light?
Witness the somatic experience of sensations of lightness in the whole body.
The whole body floating light as a cloud.
Whatever your experience is,
It is perfect just as it is.
Now,
Let the sensation of lightness go.
Let the sensation of lightness drift away into the surface beneath you.
Notice how there is a part of you noticing these opposite sensations.
Notice how you are noticing.
And now,
Taking a moment to welcome into your awareness the subconscious mind as symbols and images will be mentioned.
Allow your imagination to flow freely now,
Knowing there is nothing you need to do.
Allow yourself to watch with detached awareness as you follow the guidance of my voice as symbols and images are mentioned.
Have you rain in a forest?
Have you rain in a forest?
Have you rain in a forest?
Clouds floating by in a blue sky.
Clouds floating by in a blue sky.
Clouds floating by in a blue sky.
A warm ocean at sunrise.
A warm ocean at sunrise.
A warm ocean at sunrise.
A glowing full moon at night.
A glowing full moon at night.
A glowing full moon at night.
Allow these images to slowly fade away as the whole body rests back into your true nature.
Your true essence of ease.
A utopia of pure bliss.
In this space,
All is welcomed.
Rest in a state of full awareness.
Witness a sense of contentment.
Now,
Witnessing natural breath from the body,
As you inhale and exhale,
Begin to count from one up to five.
Inhaling one.
Exhaling one.
Inhaling two.
Exhaling two.
Inhaling three.
Exhaling three.
Inhaling four.
Exhaling four.
Inhaling five.
Exhaling five.
Take a deep breath in.
And a deep breath out.
Feel energy and awareness fill your body.
Listen for sounds.
First with the awareness of my voice.
Next,
Any sounds in the room near and far.
And notice the warmth or coolness of the air on your face,
Fingers,
Toes.
Feel the temperature of the air.
Sense the details of the room,
The floor beneath you,
The walls,
Ceiling,
And the whole space around you.
Feel the mind and body active and relaxed.
Feel grounded in the surface beneath you.
Invite any organic movement in the fingers,
Arms,
Toes,
And legs.
Maybe you nod the head side to side.
When you're ready,
Taking your time,
Gently flutter your eyes open.
Taking a moment to absorb fully and integrate back into this moment.
Take a deep breath in.
Take a deep breath out.
Once again,
My name is Jax.
Thank you so much for sharing your beautiful energy with me.
Know that this non-sleep deep rest yoga nidra is now complete.
Namaste.
