Hi everyone,
It's Jane in the Zen Studio.
Let's practice Yoga Nidra.
Yoga Nidra means yoga sleep and it's really that state between waking and sleeping where the body and mind can truly rest,
Restore and rejuvenate.
So our version today will be about 20 minutes long and you can always extend it if you like beyond the guided version that I'm offering today.
I like a 20 minute long Yoga Nidra because I think it's something that we can easily do more often and I would rather have you do it more often than save it for times when you have the luxury of enough space for a longer version.
To prepare for Yoga Nidra you'll want to make sure that you're dressed warm,
Especially having your feet covered with socks or slippers.
And then I recommend that you take a blanket and fold it in thirds and lay it down on your mat so that it supports your head and your spine.
So you have that nice cushion or bolster for your head,
Neck and spine all the way down to your tailbone.
So let's begin.
Make sure that all of your ringers are off.
Humans and animals are kindly in another space during your practice.
We'll just begin by allowing the body to come to a neutral,
Relaxed place.
So making adjustments,
Moving left to right,
Adjusting shoulders,
Arms,
Spine,
Lower back and legs,
The feet.
So you're in corpse pose with your arms open to the sides,
Palms facing up.
And at any time during the practice you can make adjustments so that you feel more comfortable.
The more you can neutralize your body in a deep relaxation,
The easier it will be to relax your mind and refresh it.
You start by feeling breath and just being aware of your breath flowing in and out through your inhale and exhale.
And slowing the pace of each breath.
Starting to feel the tongue resting in the back throat.
And just becoming aware of your natural breath as it flows through you.
This breath in your belly,
In your chest,
In your nostrils.
Feel your breath flowing easily,
Rhythmically.
And so give your body permission to receive the yoga sleep.
And feel your whole body,
Sense your body.
Feel your entire back body settling into ground,
Into earth,
Where it feels safe and supported.
Allow your body to know that it is safe and supported.
You are home in your body.
At this time there's nothing that you have to do.
And let your responsibilities and concerns wait.
Each breath in is healing and restoring.
Each breath out gives pause and allows for surrender and release.
Now feel your body becoming very heavy.
Heavy and relaxed and sinking into earth.
You settle into your body.
Remain still,
Completely still,
So that your body and mind can deeply rest and rejuvenate.
Remain conscious and aware as I guide you.
Keep listening,
Deep listening.
What is your heart's deepest longing?
Let this answer come from your heart.
From your heart's longing,
Create a positive statement in the present tense such as,
I will heal.
I am healthy.
I am whole.
Come up with your own sankalpa,
Intention,
And then state it three times to yourself.
Now bring your consciousness through your body as I guide you.
Bring your awareness to the crown of your head.
Feel it softening,
A sensation of openness.
Feeling all the muscles in your forehead,
The space between your eyebrows at ease.
And flowing to the back of your head and neck.
Feeling the muscles in your cheekbones and your eyeballs.
Left eyeball,
Right eyeball,
Resting deep in their sockets.
Feel your nose,
Left nostril,
Right nostril,
The tip of your nose.
Sensing your nose.
And now feel the sensations in your mouth,
Your throat,
And tongue.
Feel all the sensations in your mouth.
And let the root of your tongue be completely at ease and the tongue resting.
The muscles in your jawbone,
In the front of your throat,
And your collarbones,
Left and right.
Both collarbones at ease.
And feeling your left shoulder,
Upper arm,
Elbow,
Left forearm,
Hand,
All of your fingers.
And the right shoulder,
Upper arm,
Elbow,
Forearm,
Hand,
And all fingers.
Feel the awareness in your arms,
Hands,
And fingers.
Feel your awareness in your chest and your heart.
Feel your heart beating,
The presence of your heart in your body.
Feel your stomach,
Abdominals.
The front hips,
Thighs,
Knees,
Lower legs,
And feet,
Toes.
Sense and feel your whole front body.
Inhale,
Exhale.
Bring your awareness to your upper back,
Your shoulder blades,
The middle back,
The lower back,
The buttocks,
Behind the thighs,
Knees,
Calves,
Heels,
Feet,
And toes.
Sense the entire back of your body.
Feel the front and the back body.
Feel your whole body,
Your entire body relaxing and sensing your body.
Notice that it feels safe.
Safe in your body,
In the space of your body.
You're feeling secure and safe and home in your body.
Your body's feeling very relaxed and this would be a good time for healing.
You may take a moment to invoke any healing beings or entities that you would like to be present for your healing.
Perhaps an angel or spirit guide,
A totem animal,
God or goddesses.
Invite them to be here with you.
Imagine white rings of healing light circling around your toes,
Feet,
Legs,
Hips,
Torso,
Neck,
Arms,
And head.
Feel this light radiating all around your body and within.
Let's do a deep healing for one special place in your body.
Perhaps a limb or joint or organ,
A heart that needs mending,
One area of the body that needs healing.
Watch now as the light streams like a sunbeam to this part of your body and surrounds it with loving white healing light.
This light is healing and soothing,
Repairing,
Regenerating this part of your body.
Now this healing has restored you.
Feel it in your entire being.
Thank it.
Watch the light lift from your body and form into a ball of white light and let it become smaller and smaller until it disappears.
Thanking the healing light.
Thank the healing beings who have been here with you.
Watch now as they turn and drift into the horizon.
Know that you can invite them back when you need them again.
Say to yourself,
I am whole,
I am healthy,
I am healed.
And feel yourself in perfect health.
Remember now as you created your positive statement at the beginning.
You'll say it now as though it is already happening in the present.
So feel this resolve and inhale it into your body and let it fill every cell.
Inhale it in again and again.
The seed has now been planted deep inside of you where it will flourish and blossom.
Notice your back body side where you face the earth and feel all the places where you touch the ground.
Notice the front body facing skyward and notice all the space surrounding you and let your body expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm and pace.
Now we're completing our yoga nidra.
Before moving,
Sense your fingers and just imagine them moving.
Begin to wiggle your toes and gently rock your head side to side.
Very slow awakening.
Draw a deep breath into your belly,
Into your chest and rock slowly over to your right side in a fetal position.
And then imagine that you are like water and pressing your left palm into the floor flow like a river up to a comfortable seated position.
Strengthen your spine,
Take a full breath in and as you exhale,
Imagine filling with divine light.
Bring your hands onto your face.
Notice how you feel right now.
Notice the effects of your nidra practice.
May there be peace,
Eternal peace in your heart.
May slowly open your eyes and gaze softly near the ground.
Peace.
