Hi,
This is Janae,
And welcome to Yoga Nidra Recharge.
Begin to settle into a comfortable,
Warm place,
And I welcome you to add a pillow,
A blanket,
Or anything else that will increase the comfort of your body at this time.
As you breathe in,
Notice the filling up with air,
And as you breathe out,
Feel gravity's pull on your body.
Pay close attention to the sound of your breath as you allow distractions to fade into the background,
And I welcome you to soften or close the eyes.
And notice if there is another way that you can increase the comfort of your body just a little bit more.
This may be through breath,
Heaviness,
Or even movement.
Continue to breathe in and out.
As I repeat the intention for today's practice three times,
You are welcome to repeat it in your head with me or just listen.
I am here to rest and recharge my body,
Mind,
And spirit.
I am here to rest and recharge my body,
Mind,
And spirit.
I am here to rest and recharge my body,
Mind,
And spirit.
With each breath,
Become more relaxed and centered,
And bring your awareness to your right hand,
Right thumb,
First finger,
Second,
Third,
Little finger.
Bring awareness to your left hand,
Thumb,
First finger,
Second,
Third,
Little finger,
Forehead,
Top of the head,
Back of the head,
Back of the neck,
Top of the back,
Middle back,
Lower back,
Tailbone,
Both hips.
Bring your awareness to the whole left leg,
The whole right leg,
Whole left arm,
Whole right arm,
Heart center,
Left chest,
Right chest,
Throat center,
Pit of the throat,
Brow center.
On your next inhale,
Breathe in through the brow center and out your mouth.
And as you breathe into the brow center,
Allow the energy of your breath to soothe thinking mind.
And as you exhale from your mouth,
Welcome the body to recharge.
Breathe in at brow center,
Soothe thinking mind.
Breathe out from your mouth,
Welcome the body to recharge.
Breathe in at brow center,
Soothe thinking mind.
Thinking mind,
Breathe out your mouth,
Welcome the body to recharge.
Bring your awareness to your eyes.
And with eyes soft or closed,
Sense the outline of your body on the surface that you're on.
Feel into this surface and notice if it is hard or soft,
Cool or warm.
Feel your body on this surface.
Feel the surface under your body.
Begin to sense the areas of your body that are touching this surface.
And sense the areas of the body that are not in contact with this surface.
Feel the energy of the earth rising up to recharge your body.
Take in two sips of air and exhale.
Take in two sips of air and exhale.
Feel your body,
Be with your body.
Imagine a growing garden,
A tree,
A horse in a pasture,
A bird in flight,
A bright yellow sun,
A wooden pathway,
A leaf falling from a tree,
A babbling brook.
Notice the filling up with air as you inhale and feel gravity's pull on your body as you exhale.
Continue to breathe as I read the intention for today.
Repeat for today's practice three times.
I am here to rest and recharge my body,
Mind,
And spirit.
I am here to rest and recharge my body,
Mind,
And spirit.
I am here to rest and recharge my body,
Mind,
And spirit.
Feel whole body,
Be with your whole body.
Sense the outline of your whole body and allow the body to begin to awaken.
Feet,
Legs,
Beginning to awaken.
Hands,
Arms,
Awakening.
Breath deepening,
Awakening the lungs and chest and belly.
Awaken your ears to the sounds around you.
Softly blink open the eyes.
Stay and linger in this place as long as you would like.
Thank you for practicing with me today.
Namaste.
