Hi,
This is Janai,
And welcome to Yoga Nidra.
Rewire.
Lay back in a comfortable position.
And allow the body to be fully supported by the surface beneath you.
Add pillows or a blanket if needed.
And as you adjust.
Settle deeper into a place where there is no effort to hold yourself.
If the right side feels heavy or quiet.
Allow it to rest completely.
There is nothing to fix or change.
I invite you to soften or close your eyes.
And welcome in the natural rhythm of your breath.
Peaceful and easy.
As I bring in the intention for today's practice three times.
You may repeat this intention out loud or just listen.
My body is learning to reconnect.
And heal.
My right side is awakening and rewiring.
My body is learning to reconnect and heal.
My right side is awakening and rewiring.
My body is learning to reconnect and heal.
My right side is awakening and rewiring.
Shift your awareness to your body.
Follow my voice actively.
But effortlessly without physical movement.
Allow your awareness to fall to your heart.
Move to throat center.
Top of the head.
Forehead.
Left eyebrow.
Right eyebrow,
Left eye.
Eyelid and lashes.
Right eye.
Eyelid.
And lashes.
Left cheek.
Bridge of the nose.
Tip of the nose.
Right cheek.
Left ear.
Right ear.
Left side of the jaw.
Tip of the tongue.
Right side of the jaw.
Chin,
Throat center.
Take a moment to swallow here.
Melt your awareness to your left shoulder.
Right shoulder.
Left upper arm.
Right upper arm.
Left elbow.
Right elbow.
Left lower arm.
Right lower arm.
Left wrist.
Right wrist,
Left thumb.
Pointer finger.
Middle finger Ring finger.
Left pinky finger.
Move awareness to the right thumb.
Pointer finger.
Middle finger.
Ring finger.
Right pinky finger.
Right wrist.
Left wrist.
Right lower arm.
Left lower arm.
Right elbow.
Left elbow.
Right upper arm.
Left upper arm.
Right shoulder.
Left shoulder.
The left arm.
Soften the whole left arm.
Sense into the right arm.
The whole right arm.
Welcome awareness to both arms.
Easy and even.
Both arms.
Flow to your awareness back to heart center.
Ballet center.
Left hip.
Right hip.
Left thigh.
Right thigh.
Left knee.
Right knee.
Left shin and calf.
Right shin and calf.
Right ankle,
Left ankle.
Bring awareness to the toes on the left foot.
Soft and spacious.
Move awareness to the toes on the right foot.
A subtle remembering.
Move awareness to the left leg.
A slow wave of awareness.
Whole left leg.
A light living pathway.
Light and lengthening.
Signal sending and receiving to the right leg.
Sense with full awareness the whole right leg.
Nothing forced.
Only allowed.
Right leg pathways awakening in their own time.
Sense both legs.
A soft harmony.
A quiet linking.
Both legs.
Nudge your awareness to belly center.
Heart center.
Soft and strong.
Chen.
Forehead.
A gentle light within the mind.
Pathway is softly glowing.
Reweaving.
Reconnecting.
Remembering.
Move awareness to heart center.
And land here as you breathe.
Silently observe the gentle expansion of the inhale.
And the soft flow of the exhale.
Nothing to do.
Nowhere to go.
Breathe.
Feel your breath move through your whole body,
Nourishing each cell.
Observe the breath slowly move in and out.
Through your whole body.
Even into the areas that feel quiet or disconnected.
Imagine the breath as a bridge.
Gently reconnecting left side.
And right side of the body.
And be with the subtle hum of connectedness where it arises.
Explore the feeling of your body becoming very heavy.
Sink into the earth.
Heavy and grounded.
Allow attention to settle in.
Heavy?
And grounded.
Move your senses to lightness.
Imagine the body becoming light.
Drift and float.
Weightless.
Heavy Light.
Warm.
Cool.
Still.
Slightly moving like a soft wave.
There is no need to choose,
Just experience.
Notice how the mind remains still and steady as sensations change.
Imagine a calm shoreline.
A quiet forest.
Or a warm open field.
A safe place in nature.
In the space you choose,
Your body feels supported and safe.
Gently place awareness on the right side of the body in this image.
Imagine soft light moving into the right arm.
The right side.
And the right leg.
Not forcing movement,
But gently illuminating awareness.
You may imagine the right hand slightly opening.
Or the right leg sensing the ground again.
No effort.
Only possibility.
The body remembering.
My body is learning to reconnect and heal.
My right side is awakening and rewiring.
My body is learning to reconnect and heal.
My right side is awakening.
And rewiring.
My body is learning to reconnect and heal.
My right side is awakening.
And rewiring.
Gently bring awareness back to the breath.
With eyes soft or closed,
Sense into the room around you.
There's no rush here.
Bring into your ears any sounds around you.
And connect to the places of contact beneath your body.
With soft intention,
Begin to bring small movements to your fingers,
Toes,
And lips if available.
Recognize and feel the whole body as one field of awareness.
Including the right side.
Present,
And included.
Linger here as long as you would like.
And only when you are ready.
Softly blink open your eyes.
There is nothing to achieve right now.
Only continuation.
Thank you for practicing with me.
Namaste.
