Hi,
This is Janee,
And welcome to Yoga Nidra.
Get cozy.
Grab a blanket,
A pillow,
A bolster,
Lay down on your bed,
Your yoga mat,
Or your cozy couch,
And begin to feel into the surface underneath you.
Connect to your breath,
And notice if the surface is firm or soft,
And find a way to create more coziness.
You might want to grab another blanket,
Put a pillow under your knees,
Or create a little movement as you settle in further.
Soften or close your eyes,
And begin to soften your forehead,
The back of your head,
And your hips as you deepen into rest.
Begin to invite awareness to your breath as it nourishes your body.
And on your next exhale,
Allow the exhale to become a second or two longer than your inhale.
Sink in deeper.
Connect to the embrace of the earth as it supports you right here,
Right now.
Begin to tighten your feet.
Tighten,
Tighten,
Tighten.
And let them go.
Bring awareness to your hands as you make fists.
Tighten,
Tighten,
Tighten.
And let them go.
Bring awareness to your belly and chest.
Tighten,
Tighten,
Tighten.
Tighten,
Tighten,
Tighten.
And let them go.
Bring awareness to your eyes and face.
Tighten,
Tighten,
Tighten.
And let them go.
On your next exhale,
Let out a sigh.
And the next exhale after that,
Let out another sigh.
Bring your awareness again to the earth beneath you,
Your body,
And the surface that you are laying on.
You are welcome to repeat today's intention in your head or just listen.
I am welcome and warm,
Friendly and comfortable as I deeply and deeply and warm,
Friendly and comfortable as I deeply rest.
I am welcome and warm,
Friendly and comfortable as I deeply rest.
I am welcome and warm,
Friendly and comfortable as I deeply rest.
Bring awareness to your heart center,
Navel center,
Pelvic center,
Tailbone,
Lower back,
Mid back,
Upper back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Brow center,
Right eyebrow,
Left eyebrow,
Right eyelid,
Eye and eyelashes,
Left eyelid,
Eye and eyelashes,
Right cheek,
Left cheek,
Bridge of the nose,
Right nostril,
Left nostril,
Top lip,
Lower lip,
Tip of the tongue,
Root of the tongue.
Soften the whole tongue.
And then swallow.
Bring awareness to the roof of the mouth,
Underneath the tongue,
Inside of the left cheek,
Inside of the right cheek,
Lower teeth,
Upper teeth,
Chin,
Throat center,
Heart center,
Right side of the chest,
Left side of the chest,
Right shoulder,
Left shoulder,
Right elbow,
Left elbow,
Right wrist,
Left wrist,
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Little finger,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Little finger.
Bring awareness to both arms,
Heart center,
Right and left lungs,
Navel center,
Deep into the gut center.
Pelvic center,
Right hip,
Left hip,
Right knee,
Left knee,
Right ankle,
Left ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Bring awareness to both legs.
Bring awareness to the whole front side of the body.
Bring awareness to the whole backside of the body.
And bring awareness to your whole body.
All of the parts,
All of the pieces that make up your whole body.
As you feel your body,
Breathe in and breathe out.
And breathe out.
Breathe in and breathe out.
Breathe in and let out an audible exhale on your next breath.
Breathe in two sips of air through your nose and let out an audible sigh from your mouth.
Two more sips of air through your nose and let out a sigh.
Two more sips of air.
Two more sips of air.
Audible exhale.
Let that go and feel into the energy awareness of cozy around you.
Quiet your mind as you tune into softness of breath.
Warmth and rest.
Linger in lightness.
Breath.
Expansion.
Every inhale,
Every inhale,
Feel the rise of your belly.
Every exhale,
Become aware of the softness of your body sinking deeper into expansive energy.
Inhale,
Feel the rise of your belly.
And every exhale,
Feel into the sensation of letting go a little bit more.
And a little bit more.
And a little bit more.
Soothe your thinking mind with each breath.
And begin to perceive your body as a wave in the ocean.
Every inhale,
Rise up.
Every exhale,
Find your body as one with the ocean.
Inhale,
Rise up.
Exhale,
One with the ocean.
Inhale,
Rise up.
Exhale,
One with the ocean.
Rise and fall.
Rise and fall.
Rise and fall.
Rise and fall.
Rise up on your next inhale.
And find yourself floating up out of the ocean into a dark night sky.
Stars all around you.
The moon in its familiar place in the sky.
The feeling of a breeze on your skin.
Notice one star blinks at you.
Growing brighter.
Then another.
And another.
You are beaming light at the stars too.
From your head,
Fingertips,
And toes.
Feel your body floating.
Expanding.
And glowing.
Floating.
Expanding.
And glowing.
The dark night sky releases you to the cozy ground.
Back into your room.
You whisper goodnight.
And see yourself wrapped in the arms of the earth.
Repeat today's intention three times in your head,
Or just listen.
I am welcome and warm.
Friendly and comfortable.
As I deeply rest.
I am welcome and warm.
Friendly and comfortable.
As I deeply rest.
I am welcome and warm.
Friendly and comfortable.
As I deeply rest.
Begin to reconnect to your breath.
To the firm or soft place your body is reclining on.
Feel into where your body touches the surface points.
And where your body is not in contact with the surface points.
Open your right ear and allow the sounds of the room.
To fill your ear.
Open the left ear.
And allow the sounds of the room to fill your left ear.
Softly blink open your eyes as you take in your space.
Ever so slowly.
Ever so gently.
There is no rush here.
Reconnect to your breath.
You are welcome to stay here and linger in this feeling of deep rest.
Or you are welcome to bring in some movement to your fingers and toes.
Taking a stretch if your body calls for it.
Thank you for practicing with me today.
Namaste.
