Hi,
This is Janae and welcome to Yoga Nidra.
Calm mind.
Find a place where you can comfortably lie down.
A couch,
Mat,
Or bed.
Bring in a soft blanket or a pillow and begin to soften your body.
Soften your gaze,
Release your muscles,
And sink into the surface below you.
Allow distractions to fade away as you tune into silence.
Let go of worry or tension with every exhale.
Be here.
Feel into the weight of your body in full support of the earth beneath you.
Let go.
Just be.
Be here now.
Be with your breath.
Be with your body.
Calm.
Comfortable.
As I bring in the intention for this practice three times,
Feel free to repeat the words in your mind or just listen.
I am in the here and now.
Nowhere to go,
Nothing to do.
Cared for,
Nourished,
And calm.
I am at home in my body.
I am in the here and now.
Nowhere to go,
Nothing to do.
Cared for,
Nourished,
And calm.
I am at home in my body.
I am in the here and now.
Nowhere to go,
Nothing to do.
Cared for,
Nourished,
And calm.
I am at home in my body.
Bring awareness to the top of your head,
Forehead,
Right eyebrow,
Eye,
Eyelid,
Left eyebrow,
Eye,
Eyelid,
Right ear,
Earlobe,
Inside of the ear,
Left ear,
Earlobe,
Inside of the ear,
Left cheek,
Right cheek,
Bridge of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Tip of the tongue,
Base of the tongue,
Upper teeth,
Lower teeth,
Roof of the mouth,
Throat center,
Back of the neck,
Back of the head,
The whole head,
All of the folds of the brain,
Sinuses,
Inside of the right cheek,
Inside of the left cheek,
Heart center,
Right shoulder,
Arm,
Right fingers,
The whole right arm,
Left shoulder,
Arm,
Left fingers,
The whole left arm.
Bring awareness to navel center,
Right hip,
Leg,
Right toes,
Whole right leg,
Left hip,
Leg,
Left toes,
Whole left leg.
Bring awareness to your belly,
Your back,
And bring awareness to your whole body.
Bring awareness to your breath.
Breathe in and out.
Breathe in,
Pause at the top of the breath.
One,
Two,
Three.
Slowly exhale the breath.
Breathe in,
Pause at the top of the breath.
One,
Two,
Three.
Slowly exhale the breath.
Breathe in,
Pause at the top of the breath.
One,
Two,
Three.
Slowly exhale the breath.
Let that go and be with your body.
Let go of your body.
Just be.
Be here.
Draw your awareness to your heart.
Heart energy.
Your energy.
Your being.
Just be.
Melted.
Soft.
Flourishing.
Vital energy.
Breathe in,
Pause at the top of the breath.
One,
Two,
Three.
Slowly exhale the breath.
Let that go and breathe naturally.
Begin to feel into warmth and softness.
Stillness.
Stillness of mind.
Stillness of body.
Quiet.
Quiet mind.
Quiet body.
Warmth.
Calm.
Calm mind.
Calm body.
Here.
Right here.
Heart open.
Flourishing.
Expanding.
Blooming.
In your mind,
Picture a burning candle.
The color blue.
A bird in flight.
A babbling brook.
Green grass.
A tree.
Cotton-like clouds.
A distant mountain.
A blooming flower.
As I come back to our intention three times,
Feel free to repeat in your mind or just listen.
I am in the here and now.
Nowhere to go.
Nothing to do.
Cared for.
Nourished.
And calm.
I am at home in my body.
I am in the here and now.
Nowhere to go.
Nothing to do.
Cared for.
Nourished.
And calm.
I am at home in my body.
I am in the here and now.
Nowhere to go.
Nothing to do.
Cared for.
Nourished.
And calm.
I am at home in my body.
Come back to your breath.
Feel your body on the surface you are lying down on.
Bring your awareness to the room you are in,
The floor,
Your surroundings.
I invite you to linger here as long as you would like.
Thank you for practicing with me today.
Namaste.
