Hello and welcome to your practice of Yoga Nidra.
Yoga Nidra is often translated as yogic sleep.
And during this practice,
Your body rests deeply while awareness gently remains present.
The nervous system begins to move through brainwave states,
Similar to the early stages of sleep,
While the mind continues to witness this experience.
I invite you at this time to find a comfortable position for your body.
Supporting your legs.
Covering your body with a blanket.
Making sure that there's nothing constricting around you.
That the place is.
Safe and comfortable.
For this Yoga Nidra experience.
Perhaps you need to sit up today.
You may do that.
Perhaps you need to lie on your side today.
And you can do that.
Lying on your back is just one option.
And so finding what's going to serve you in this moment today is where you need to be.
And as you are settling in.
You're invited to keep your eyes softly open.
Or close your eyes.
The important piece is that we're turning inward,
Moving away from the outer world of looking.
Into the inner world of being.
You start to recognize the surrounding sounds that are appearing and disappearing.
The temperature of the room.
A touch of air against your skin.
Any smells in the space,
Coffee.
Someone cooking.
Just noticing.
Feeling into the space around and beneath you.
Allowing your body to rest into the support that is beneath you.
Recognizing now whether you need additional support under your knees.
Supporting your arms.
Something additional under your head.
Just finding what is needed in this moment.
And making those adjustments.
You may pause this recording.
To gather a blanket,
A sweatshirt,
Socks,
Whatever it might be that would help you to feel as comfortable as possible.
You don't want your feet to be cold,
Guaranteed.
So as you find your position of rest.
Wherever you are.
See if you can find your posture to be balanced.
That your arms are supported by your sides.
And if you are on your side,
Perhaps there's a pillow between your knees supporting your hips and your back.
Just finding a way for the body.
To be supported by the earth.
Making sure you are comfortable.
Sense and feel the whole shape.
And volume of the body resting here.
Experience the weight of the body and relax and allow gravity.
To bring you a little bit deeper towards the earth.
Become aware of the breath.
This breath is a thread of connection to your inner world.
And so perhaps following the breath in through the nostrils.
Down the back of the throat and filling the lungs and the heart space.
And resting here.
The light touch at the heart.
Sense and feel the subtle expansion and contraction of the chest and the rib cage.
Responding to the inflow and the outflow of the breath.
Open.
And receptive.
And here,
You will listen for your heart's deepest desire.
Your heart's deepest wish for this practice of Yoga Nidra.
Perhaps for your life.
Allowing.
A whisper to appear.
To arise.
As you consider your heart's deepest desire.
Listen for your heart.
Allow it to speak.
And speak an intention to fill this heart center as though it This intention is already happening.
This desire is already present.
Your intention is an energy that you're able to align with.
Over and over again.
I may offer you the intention I prioritize my health and well-being.
I prioritize my health and well-being.
I prioritize my health and well-being.
Planting a seed.
Of direction.
A direction to follow.
Is what your intention actually does for you.
It is a way that you would like to be in this world.
Offering that intention to yourself.
Over and over again as you'd like.
Now we'll rotate attention around the physical body.
And I will move rather quickly.
If you do get lost,
Do not worry,
Just come back to my voice.
As I name a body part.
Rather than visualizing it.
See if you may sense and feel it as best you can.
Kindly bring your attention to the space between your eyebrows.
The third eye center,
The space of your wisdom and intuition,
Knowledge.
Sense and feel and imagine breathing in and out of this energetic center.
And now moving your awareness to the right eye.
An eye socket.
Left eye.
Eye socket.
Right nostril,
Left nostril.
Right cheek,
Left cheek.
Top and bottom lips.
The cavity of your mouth,
Tongue.
Your jaw.
Chin.
And the hollow of your throat.
Your right shoulder.
Right elbow.
Wrist.
Right thumb,
First finger,
Second finger,
Third finger,
And fourth finger.
Palm of the right hand.
Back of the hand.
Right wrist.
Elbow,
Shoulder.
Hollow of the throat.
Left shoulder,
Elbow.
Wrist,
Left thumb,
First finger,
Second finger,
Third finger,
And fourth finger.
Palm of the left hand,
Back of the hand.
Left wrist,
Elbow.
Shoulder.
Hollow of the throat.
Heart center.
Solar plexus.
The space.
Below the diaphragm and above the belly button.
Pelvic center.
Right hip.
Write me.
Right ankle.
Right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Baby toe.
Right ankle knee.
Pelvic center.
Left hip.
Left me.
Left ankle.
Left foot Left big toe.
And second toe.
Third toe.
Fourth toe.
And baby toe.
Left ankle.
Me.
Navel center.
Spreading all of your awareness down to the bottom of your feet.
Sense and feel into both heels,
Calf muscles,
Back of your knees.
The hamstrings and the back of your legs.
The glute muscles.
Your tailbone.
Lower back.
Middle of the back.
Upper back and shoulder blades.
Back of the neck.
Back of the skull.
Crown of the head.
Expand your awareness to your whole body.
Breathing in and out.
Breathing in and out through every cell.
Aware of your whole body breathing.
In and out through every cell.
As one global field of energy.
And now slowly.
Recognize the boundaries of your physical body.
Have those boundaries started to fade?
Begin to direct the breath into the right side of the body.
All throughout the right side of the body.
As if the body would light up like a light.
As you breathe in and out.
And to the right side of the body.
It lights up like a light.
Feel all sensations as you breathe.
Let go of the right side.
And send your attention kindly into the left side of the body.
Breathe into the left side of the body.
Shining the light of your awareness into the left side of the body.
As if your body was glowing from the inside out.
Now breathing through the front of the body.
Breathing.
Through the back of the body.
Breathing through the top of the head.
Breathing through the bottom of the feet.
Opening the entire energetic field of the body.
In all directions.
And be here now in this moment.
Sense and feel the body.
Gently guide your attention to feel your whole body heavy.
Heaviness in the body is present now.
Heaviness is present in the legs and feet.
Heaviness in the hip and your pelvis.
Heavy like a rock.
Your whole torso.
And arms and hands feeling very heavy.
Your head and neck.
Sinking down.
Sinking deeper and deeper.
Into stillness.
Allow the whole physical body to be still.
Quiet.
Unmoving.
And now welcome in.
The feeling of lightness.
Lightness like a cloud.
Lightness like a ball of cotton.
A cloud floating above the body.
Looking down upon the body.
Visualizing how still the body is.
How quiet the breath is.
Simply be resting here in awareness.
The body is so light.
You almost could feel yourself hovering.
And now shift your attention to your heart once more.
Take a moment.
To consider your deepest heartfelt wish.
Allow the core of who you are to once again hear.
Sense,
Feel your intention.
I prioritize my health and well-being.
I prioritize my health and well-being.
Planting your wish deep inside of your heart.
Resting here.
Repeating your intention to yourself.
I prioritize my health and well-being.
And now gently becoming aware of your body lying on the floor,
On the bed.
In the chair.
Slowly begin to offer Slightly deeper breath.
Awe for gentle movement of your index finger.
And then other fingers to follow softly.
The toes to move.
You might like to draw your knees in one at a time.
And offer yourself a hug.
Perhaps if you're not on your side,
You might roll to your side.
Enjoy this nurturing posture.
Just taking your time to bring the body back.
From this deep form of rest.
Thank you for listening to this yoga nidra practice.
And I hope to.
Share this again with you soon.
