Yoga Nidra Health & Wellbeing With Presence

Explore the powerful place of the 'now' in this practice. A rich place where you aren't regretting the past or worrying about the future. Being present in each moment allows one to fully appreciate the moment in calm times as well as feel grounded and centered to meet the more challenging times. Through repetition (or neuroplasticity) shifts occur in the nervous system that allow one to live each moment in brilliant color and clarity.

Transcript

This is a yoga nidra practice loosely focused on the importance of being present in the now for physical and mental health.

You might consider listening for a moment to get a flavor of it,

But make sure to set aside time later for the full practice and perhaps in repetition to get the full benefits and positive shifts of such a practice.

I'll begin with a few quotes that best describe the importance of being present,

Of being in the now.

One by the Dalai Lama that goes like this,

There are only two days in the year that nothing can be done.

One is called yesterday,

And the other is called tomorrow.

So today is the right day to love,

Believe,

Do,

And mostly live.

And yet another quote,

This one by an American historian and writer,

Alice Morse Earle,

Says,

Yesterday is history.

Tomorrow is a mystery.

Today is a gift.

That is why it is called the present.

And finally,

The important philosophers of Piglet and Winnie the Pooh who say,

What day is it?

It's today,

Squeaked Piglet.

My favorite day,

Said Pooh.

So with that,

As you're settling into the practice,

Finding an intention that is most present for you.

And in light of this practice,

If it feels appropriate,

Consider one that supports finding the rich ground of the present,

Of being in the now.

State your intention to yourself so your body and mind really hear it.

Intentionally noticing how the intention resonates in your body is a first step in being in the here and now.

Let it take root and settle as you repeat it to yourself a few times.

If breath doesn't feel like a comfortable focus to keep you feeling more present,

Know that there are others available.

Other anchors that help settle into the now of the moment can be things like sound,

Sight,

Or grounding,

To name a few.

Join me if you wish in this exercise to determine your chosen anchor.

You will recognize it by noticing where you feel most comfortable,

A subtle yet undeniable settling of sorts.

First,

Allowing sight to take center stage,

Focusing on colors,

Shapes,

And lighting around you with the awe of a first sight experience,

So-called child's eyes.

Allow yourself to linger over small details of an object that could be easily passed over in the busyness in life,

Instead noticing new or different details to come to the foreground.

Appreciating a new awareness here,

Being fully present with what you see in this moment,

And now opening to the sounds around you,

Hearing without listening,

Meaning simply allowing sounds to come to you without searching for meaning.

A letting in without a need to label or judge,

Exploring for a moment the difference between sounds that are now in the distance versus sounds that are closer to you,

And possibly even those that are coming from within you.

Gurgles in the stomach,

A familiar cracking that announces a moving joint,

Maybe even hearing the rhythm of your own breath.

And now a shift in focus to everywhere that your body is in contact with the surface underneath you,

Starting at the feet,

Perhaps pressing your feet against such surface or rubbing them with the opposite foot.

Wiggling or stretching,

Possibly tapping or rubbing your arms or thighs to feel them come fully online,

And taking inventory of the chain of each body part that is supported.

Appreciating the solid ground that allows you to let go safely and securely into gravity.

Here is where the breath can be helpful to let go into your support with each exhale.

Taking three slow and intentional breaths here to release some tension on each exhale,

And also to simply be aware of the rhythm of your own breath,

Not trying to change anything here.

Simply the ebb and flow,

As if you are floating effortlessly on the gentle tide of your breath,

Just here,

Now feeling the steady rise and release.

Where are you feeling the breath most profoundly?

At your stomach,

Your chest,

Inner walls of the throat,

Nostrils,

Or somewhere else.

Perhaps even feeling the flow or fields of breath extending out to the extremities or up into the head.

Consider what has brought you the most sense of calm and presence so far.

Opening your senses to sight or sound,

Feeling your body supported and grounded,

Being with the rhythm of the breath.

And from here,

Inviting in some part of your day,

However small,

That you sometimes hurry through,

But would like to linger there a little longer.

Feeling the warmth or weight of the covers in bed,

Holding a mug of warm coffee or tea in the morning,

Appreciating the brilliant colors of the sunrise or sunset,

A simple daily connection or interaction.

Whatever it is for you,

Immerse yourself in this one moment,

Slowing it down and drawing it out to allow yourself to rest here in this comforting place.

What most attracts you to this moment?

The colors,

Lighting,

The temperature,

The smells or sounds,

Or the emotional tone that is a portal to a deeper sense of settling.

Truly appreciating how a simple moment can resonate more deeply if we allow ourselves to marinate in it instead of rushing past it.

Instead of letting the loud voices of yesterday and tomorrow dictate each moment,

Slowly learning a new language of presence,

Pleasant sensations,

Feeling grateful and comfortable.

This inner resource place of increasing calm and safety in the body is initially foreign and possibly not trusted,

But with repetition,

It becomes a more reliable place to rest.

Learning the language of the body takes practice and repetition from the safe and supported place of your inner resource.

Notice what sensations,

If any,

Are present in this moment,

Starting with sensations at the face,

The jaw,

Residual tastes in the mouth,

The whole mouth,

The left cheek,

Left ear,

Left ear canal,

Left ear,

Right cheek,

Right ear canal,

Right ear,

Sensations at both ears together,

And now the nose,

Sensing the air enter and leave the nostrils.

Easy and rhythmic,

The left eye,

Right eye,

Both eyes together,

Perhaps animated with sensation.

Aware of images behind the eyelids as you rotate your attention to sensations at the forehead,

Scalp,

Neck,

The breath at the inner walls of the throat,

The whole neck and head.

And now the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Palms of the hands and fingers,

The left arm from shoulder to fingers.

The right arm from shoulder to fingers and where the arms meet at the torso,

The rise and release of each breath,

Animating the torso,

Feeling sensations at the chest,

Upper back,

Stomach,

And lower back.

The whole torso and where the torso meets the hips,

Thighs,

Knees,

Forelegs,

Ankles,

Feet,

And toes.

The whole left leg from hip to toes,

The whole right leg from hip to toes,

Sensing both legs now together.

And now aware of the whole body,

Sensations on the left side,

The right side,

The back of your body,

The front of your body,

Even the felt sense of the area beyond your physical body.

Below you,

Above you,

In front of you,

And behind you,

This mysterious yet familiar place of awareness,

This space that is only for you.

The whole self is welcome here.

First,

Welcoming the relaxed part or parts.

Which part of your body feels more relaxed in this moment?

And what are the sensations here that tell you you are relaxed?

Heavy,

Fuzzy,

Rooted to the ground,

Warm,

Light,

Yellow,

Or something else?

Fully characterizing how relaxed parts show up in you.

Perhaps inviting a scene that supports relaxed.

For example,

Your most perfect day in front of you.

Staying present with whatever part of this day makes it the most relaxing.

Like seeing the whole scene in brilliant color instead of shades of gray.

Allowing this perfect day to fully unfold like a daydream in your mind.

And then finding its residue as sensation in your body.

And from this sensation footprint of relaxed,

Can you then be present with chaos that is sometimes thrown into life?

An unexpected course of events arising that is no longer just as you want things.

Feeling like things are becoming slightly more out of your control.

Imagine one such moment now.

A situation where things become slightly out of your control.

And aware of any shifts that occur in your breathing patterns,

Your posture,

Tension patterns.

Maybe something familiar here that feels uncomfortable or unpleasant.

Acknowledging these are simply sensations and making more room to be with them.

Instead of resisting or overriding,

But being fully present with them.

To see how with awareness and presence they might slowly discharge,

Soften,

Or dissipate.

Or perhaps meeting an inconvenience or worry with humor.

Recalling a recent minor inconvenience that fueled a sense of worry or irritation in you.

And now creating enough distance from it to see what might be a little funny about it.

An irony or ridiculousness that allows you to crack even a hint of a smile in the face of it.

The gift of finding humor that may allow the body to soften or the nervous system to shift in the presence of irritation or worry.

And if not humor,

What else might your body crave in the face of irritation or worry?

Once again contacting how the emotions of irritation or worry show up in your body.

Irritation or worry as a familiar tension pattern.

What is the antidote here?

What is needed?

Turning down the thinking brain and feeling your way here.

How does the body want to move?

Allow yourself to feel whatever impulse arises.

Imagine this movement,

Whatever it is,

In slow motion.

Not trying to make meaning,

But just allowing the truth that bubbles up.

A pushing,

A pulling,

Head nodding or shaking.

Arms across the belly or chest.

A gesture of support or protection.

Knowing your body knows what it needs.

Simply be curious here.

Allow this curiosity to exist in your current state of being.

But also watching from your ever-present place of awareness.

Awareness ill-defined,

But ever-present.

The felt sense of the area beyond the physical body that guides you,

Protects you,

And connects you.

Like a trusted friend,

Always there,

Watching and listening.

Perhaps feeling some gratitude with the ability to slow down and be present enough to appreciate it.

To feel the calm or energy of presence.

With each inhale,

And then see it move throughout the whole body on the exhale.

Taking three such intentional breaths now.

Is there some way presence or gratitude takes form in you?

Sensations,

An image,

A color,

Something alive in your body and mind that will allow you to connect with it again and again.

And reflecting on your experiences in this practice.

Noticing if there are any new knowings or intentions developing.

Perhaps a seed has been planted for a new way of being more present in everyday life.

And starting to sense the room around you.

Everywhere your body is in contact with the surface underneath you.

Gently wiggling and readjusting.

Opening and closing your eyes.

Taking all the time you need to come to the conclusion of your practice.

I look forward to seeing you again in a future practice.

Thank you so much for joining me today.

Bye-bye.