Welcome to your practice of yoga nidra.
Adjust your body in the shape of shavasana,
Corpse,
Allowing the shoulder blades to move under the body.
Palms up,
Fingers soft.
Lengthen tailbone away from the face and let the toes fall open.
Lower back long.
Slight tuck of chin,
Heaviness to the eyes and the tongue.
Let's do some sweeping breaths to scan the body slowly and welcome sensation.
So inhale,
Rise breath from toes,
Fingers to crown.
Let the lower belly fill.
Hold.
Slight tuck of chin.
Exhale out of the mouth and trace the same pathway back down.
Let go.
Again please,
Inhale,
Gather.
Collect from toes,
Fingers,
Crown,
Belly fills.
Hold.
Exhale,
Let go and allow tension to exit fingers,
Toes to the earth.
One more.
Inhale,
Slow the breath.
Hold.
Body full.
Exhale,
Let go.
Let go.
Bones drop and let your breath be natural here.
Welcoming stillness in the body.
Accessing the inherent ground inside of you without changing the breath.
Bring your attention to the lower belly.
Notice as the body inhales,
The belly rises and as the body exhales,
The belly falls.
There's no force.
Watching the breath at the navel,
Count your breaths backwards on the exhale from seven.
Next exhale,
Seven at the navel.
Next exhale,
Six and as you move backward to zero,
Every time you exhale,
Bones drop.
At zero,
Your body is completely supported,
Held and still.
Bringing your awareness to the breath,
Breathing you at the chest.
The expansive quality of the inhale and the softening at the chest on the exhale.
Getting your body to the center of the chest.
The softening at the chest on the exhale.
Getting to count your breaths backwards from seven at the exhale.
So next exhale,
Seven at the chest.
Next exhale,
Six.
All the way to zero as if every exhale is feeling all feeling emotion and holding on to nothing.
At zero,
Letting go of what is going and let come that which is coming.
Welcoming sensation as this is your connection to your source feeling.
And bring your attention to the eyebrow center so soft.
Watching the natural breath at the eyebrow center.
Every exhale,
Feel as if all thoughts dissolve.
And on the exhale,
Count your breaths backwards from seven to zero.
Next exhale,
Seven.
Settle into space.
Continue to zero.
At zero,
All thoughts dissolve and acknowledge any mental distractions,
Sounds as opportunities for deepening your yoga nidra practice.
And you're listening to my voice and as you listen deeply,
You're detaching less and less to what you hear.
Mind detaching from sound.
And follow my guidance.
Touch your awareness to the parts of body that I name.
Giving your body to earth and stillness.
Tip of tongue.
Chin.
Right side jaw.
Left side jaw.
Tip of nose.
Right cheek.
Bridge of nose.
Left cheek.
Right eye.
Temple.
Eyebrow center.
Left eye.
Feeling left temple so soft.
Forehead.
Top of head.
Both ears.
Back of head.
Back of neck.
Throat.
Right shoulder blade.
Left shoulder blade.
Space in between the shoulder blades.
Center of chest.
Both upper arms.
Forearms.
Right hand.
Thumb.
Index finger.
Light touch of awareness.
Middle finger.
Ring finger.
And pinky finger.
Left wrist.
Hand.
Thumb.
Index finger.
Middle finger.
Ring.
Pinky.
Right wrist.
Both elbows.
Clavicle bones.
Space in between the ribs and the front body.
Back of ribs.
Navel.
Lower back.
Pubic bone.
Tailbone.
Pelvis.
Both thighs.
Lower legs.
Right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Both ankles.
Both knees.
Whole spine.
Whole body.
Whole body.
Release all doing.
And sense the effortless breath.
Moving through the whole body.
Drop into deeper states of rest and wholeness at the eyebrow center.
And without changing your breath,
Witness the breath.
Follow this course inward.
Beginning at the tip of the tongue.
Follow the breath.
From the tongue over top of head down the spine through pelvic floor to space under belly button.
Inhale up the front line of the spine back to tip of tongue.
Exhale from tip of tongue,
Eyebrow center over forehead down spine through pelvic floor to space below the belly.
Inhale from belly up the front of the spine to tip of tongue.
Exhale from the lower belly up to tip of tongue.
Exhale from the lower belly up to tip of tongue.
Exhale from the lower belly up to tip of tongue.
Exhale from the lower belly up to tip of tongue.
Without controlling the breath,
Just watching it,
Trace the microcosmic orbit.
Exhale tip of tongue over top of head down spine through pelvis to the space below the belly button.
Inhale from lower belly up the front spine to tip of tongue.
Continue.
And release the control of the breath.
Bring your attention to the eyebrow center.
Drop into a deeper state of stillness and peace at the eyebrow center.
And then,
As you gaze,
As if witnessing a blank screen behind the forehead or in front of the eyes,
See the surface of a pond at night.
No stars,
No moon,
A light rain.
Your body is in shavasana floating on the surface of the pond.
And around you,
Tiny raindrops seldomly hit the surface and create a ripple that dissolves back into stillness.
Floating in almost still water,
Tiny droplets of rain ripples into stillness.
In the dark night sky.
So dark.
Your body slowly begins sinking,
Safely sinking.
And as you peer at the surface of the lake,
You can still see those tiny droplets that make ripples that dissolve back into stillness.
Sinking into darkness.
And in this silent stillness.
Your mind,
Heart and body is completely at ease.
And in this silent stillness,
You have entered the domain of grace,
Your connection to the highest self within you.
You are able to hear its guidance and trust.
And in this silent stillness,
You are able to hear its guidance and trust.
Sinking into darkness.
Sinking into darkness.
And feel your body lying on the floor.
Feeling the earth holding you.
You begin to breathe life back into the body slowly.
And as the breath deepens.
Your body might move,
Wiggle or stretch.
There's no rush.
So taking your time.
As your breath deepens,
You'll eventually roll to the right in a fetal position.
Again,
There's no rush.
And we'll make our way to fetal position if you're ready.
Just slowly make your way up to seated when you're ready.
Again,
No rush.
Take your time.
And we'll do a little chi massage or awakening to the soles of the feet.
And so you can just tap the soles of the feet with your fingers and go up and down or give a little flap.
And then exhaling out of the mouth.
And then you'll do that with your face.
And so I like to start about eyebrows.
And so you can do little slaps or you can pitter patter the finger pads around the eyes.
So under eyes,
Exhaling out of the mouth,
Around the temples,
Forehead.
I like to give a little slap to the cheeks.
Open the jaw,
Exhaling out the mouth.
Top of head,
Back of head.
Full breath in.
Exhale,
Release and gather the hands to the heart.
So we'll om,
Breath in.
We'll do the sound h u,
Hu,
So it's like the Arabic om.
Okay,
Breath in.
And we'll do hu again.
It's going to be like an audible whisper on the exhale that drops you into the heart.
So on the next exhale,
You.
.
.
Hands in prayer,
Thumbs in between the eyebrows.
Honoring the sacred space shared.
Namaste.
And then we do eagle mudra.
So it's right hand to heart,
Left hand on top and then you cross the right thumb over and you spread the fingers.
They're the wings of the heart.
Jai is a Hindi word,
But it means jaya.
So it's like celebrate,
Like praise.
Jai,
Your flow.
So the flow that guide you,
Spirit,
Heart,
Life.
Follow it effortlessly.
We say Jai O Flow.
Jai O Flow.
Thank you.
