Hi,
This is Janae,
And welcome to Yoga Nidra Rest.
Begin to settle in,
Grab anything that you need to increase your comfort,
Soft things,
Cushions,
Blanket,
And begin to shut out the outside world.
Close your eyes if that is available to you.
Draw the awareness of senses into the body,
Into the weight of your head,
Into your heart space,
Into your hips,
And into your feet.
The intention for today's practice is I am in deep rest.
You can repeat that in your mind three times or with me.
I am in deep rest.
I am in deep rest.
I am in deep rest.
As your body settles in further,
Notice the weight of your body getting heavier,
Sinking into the surface that you are on,
And your breath slowing down.
Bring awareness to your heart center.
Bring awareness to your breath.
Bring awareness to your belly,
The navel,
And deep within the gut.
Bring awareness to the tailbone,
And in your mind,
Draw a line with bright white light from your tailbone all the way up to the top of the head.
Let the light go and bring your awareness to your forehead,
The right eyebrow,
The left eyebrow,
The left eyelid,
The right eyelid,
The eye on the right side,
The eye on the left side,
Both cheeks,
The upper lip,
Lower lip,
Chin,
The bridge of the nose,
And both nasal flares.
Bring awareness to the right ear,
The left ear,
The tip of the tongue,
The root of the tongue,
And bring awareness as you swallow the throat center,
The heart center,
The right shoulder,
The elbow on the right side,
The wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The right wrist,
The right elbow,
The right shoulder,
Heart center.
Deep in the heart center,
The core of the heart,
The left shoulder,
The left elbow,
Wrist,
The left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The left wrist,
Elbow,
Shoulder,
Heart center,
Navel,
Right hip,
Right knee,
Ankle,
The sole of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right ankle,
Right knee,
Right hip,
Navel center,
Left hip,
Left knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Third toe,
Little toe,
Left ankle,
Left knee,
Navel center.
The whole front side of the body,
Bring awareness to every part,
Every piece of you that is on the front side of the body.
Notice temperature,
Sensation,
Feelings,
All on the front side of the body.
Draw your awareness to the back side of the body,
All the parts,
All the pieces that make up the back side of the body.
Notice temperature,
Sensations,
Feelings,
All along the back side of the body.
Bring your awareness to the whole body,
All of the parts and pieces of your whole body,
Outside and inside,
Whole body.
Notice temperature,
Sensation,
Vibration,
Energy,
Whatever is here in the whole body.
Breathe in and out.
Breathe in and out.
Breathe in and let an audible exhale out.
Breathe in,
Audible exhale out.
Breathe in,
Audible exhale out.
Notice body.
Notice how you sink deep as you exhale.
Notice how you bring light into the body as you inhale.
Inhale,
Notice light.
Exhale,
Notice sinking into the floor.
Inhale,
Light.
Exhale,
Sink into the floor.
One more,
Inhale,
Bring in light.
Exhale,
Sink into the floor.
Come back to natural breathing.
And on your next inhale,
Imagine that you can inhale only through the right nostril and exhale only through the left nostril.
Inhale,
Right nostril.
Exhale,
Left nostril.
Inhale,
Right nostril.
Exhale,
Left nostril.
Inhale,
Left nostril.
Exhale,
Right nostril.
Inhale,
Left nostril.
Exhale,
Right nostril.
Inhale,
Left nostril.
Exhale,
Right nostril.
Let that go.
Breathe naturally.
And as you breathe,
Notice waves of energy coming up and down the body.
Natural breathing,
Set your own pace,
Bring awareness to energy flowing up and down the body.
These waves may represent water or wind or something different.
Whatever you see,
Allow it to be.
As you breathe and notice energy flowing up and down the body.
Come back to your intention and repeat your intention with me three times.
I am in deep rest.
I am in deep rest.
I am in deep.
Feel your whole body in deep rest.
Feel your fingertips start to awaken from this deep rest.
Small little pulsing movements or wiggles.
Add in the toes,
Small pulsing wiggles as you notice your toes in deep rest.
Begin to reawaken the fingers,
The toes,
The hands and the feet.
Come to the head and slowly turn the head side to side.
Reawakening from this deep rest.
Exhaling audibly as you begin to wiggle the legs and the arms,
The shoulders,
The jaw.
A few more deep breaths with audible exhales as you awaken your body.
Become aware of the room that you are in,
The temperature that surrounds you,
The weight of clothing or props.
Begin to softly blink open the eyes.
Invite the sounds of inside and outside to come into the ears.
Take another breath,
Audible exhale.
And if it is available to you,
Find yourself on your side and pause for a moment in gratitude.
Gratitude for your body,
Gratitude for your breath,
Gratitude for this time.
And if you choose to stay here and linger in this deep rest longer,
You are more than welcome to.
Or if it is time to move around and get on with your day,
The choice is yours.
Thank you so much for practicing with me today.
Namaste.
