And take three deep cleansing breaths.
Inhaling through the nose,
Taking that big deep breath in.
And then open mouth exhale,
Let it go.
Do that two more times.
Big deep breath in through the nose.
Open mouth exhale,
Let it go.
Letting go of any tension that you have,
Any built up stress from the day.
Let's take one more big deep breath in through the nose.
And open mouth exhale,
Sigh it out,
Letting go.
And then to help our body begin to rest,
We'll do a round of tense and release.
So moving through the different parts of your body,
We'll be clenching them intentionally to build up a little bit of tension.
So when we release,
We can completely let that part of the body just melt and surrender.
Beginning with the feet.
So create some tension in the feet.
Curl the toes,
Squeeze the muscles of the feet.
Inhaling here,
Filling up.
And then exhale,
Let it go,
Completely relaxing the feet.
And moving up to the legs.
Squeezing the muscles in the legs.
Creating that tension.
Engaging the muscles of the legs,
Even into the glutes.
Inhale,
Filling up with air.
And exhale,
Completely let it go.
All the muscles in the legs and the glutes release and become heavy and soft.
And moving up to the abdomen and the back.
Activating the abdomen.
Engaging the muscles of the back.
Squeezing,
Clenching,
Creating that tension in the body.
Firing up the muscles.
Inhaling here.
And exhale,
Completely release.
Letting this part of the body melt and surrender.
And now the chest.
Creating tension in the chest,
Up into the shoulders.
Fire up these muscles.
Inhaling,
Filling up.
Exhale,
Completely release.
And now the arms and hands.
Curl your fingers in,
Create fists.
Squeeze the muscles of the arms as much tension as you can.
Inhaling here.
Exhale,
Completely release.
Muscles of the arms and hands soften and become heavy.
And now moving up to the face,
The neck,
The head.
Scrunching up the face,
Creating that tension.
Inhale,
Filling up.
Exhale,
Letting it all go.
And now the whole body at once.
Creating that intentional tension in the body.
Squeezing,
Creating fists,
Curling up the toes,
Engaging the abdomen.
Inhale,
Filling up.
And exhale,
Let it all go.
Inhale,
Completely releasing.
Allowing the body to surrender.
And let yourself just melt into the surface you're resting on.
Telling yourself three times,
Here begins the practice of yoga nidra.
I will remain awake and receive whatever I need today.
And tell yourself three times,
My body is at rest.
My mind is calm and I am at ease.
Returning your awareness to your physical body.
And become aware of your right hand thumb.
Move your awareness to the right index finger.
Middle finger.
Ring finger.
And little finger.
Become aware of the palm of the right hand.
The back of the right hand.
And moving your awareness up the right wrist.
Forearm.
And elbow.
Become aware of the right upper arm.
And the shoulder.
The right side of the chest.
The right side of the waist.
And the right hip.
Become aware now of the right thigh.
And ankle.
And move your awareness to the right heel.
The sole of the foot.
The top of the foot.
The right big toe.
The second toe.
Third toe.
Fourth toe.
And the right little toe.
Now shift your awareness to the left hand thumb.
The left index finger.
Middle finger.
Ring finger.
And little finger.
Notice the palm of the left hand.
The back of the left hand.
And the left wrist.
Forearm.
And elbow.
Become aware of the left upper arm.
The shoulder.
And the left side of the chest.
Become aware of the left side of the waist.
The left hip.
Thigh.
Noticing now the left calf.
Ankle.
And heel.
Become aware of the sole of the left foot.
The top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth little toe.
Feel the entire left side of your body.
Now both arms together.
Heavy and soft.
Both legs together.
Heavy and at ease.
Now feel the back of your body.
The front of the body.
The face and the head.
Feel your whole body.
Resting in stillness.
Calm,
Heavy,
And at ease.
And now move your awareness to your breath.
Notice where it naturally flows.
Maybe it's the belly.
The chest.
The nostrils.
Allow the breath to move completely effortless.
Smooth,
Steady rhythm.
In and out.
And now begin counting your breaths.
Count backwards from 10 to 1.
On your next inhale,
Think inhale 10.
Exhale 10.
Inhale 9.
Exhale 9.
Just taking your time.
Continuing at your own pace.
All the way down to 1.
If you lose count while you're breathing,
Just simply start again.
There's no race.
There's no rush.
And completing one more round of breath.
And releasing the count.
And just allowing yourself to breathe naturally.
We're now going to move through a series of opposing feelings and sensations in the body.
As I call them out,
Just allow yourself to experience them fully.
Feel your body become light.
Like it's lifting up off of the ground.
Feel your body become heavy.
Like it's sinking down into the surface beneath you.
Feel your body become tense.
And feel your body become relaxed.
Now experience boredom.
And experience excitement.
Now experience sadness.
And joy.
Complete and all-encompassing joy.
And now in your mind's eye,
Imagine a soft golden light above the crown of your head.
It begins to pour slowly down,
Relaxing your scalp,
Your forehead,
And your jaw.
Feeling it flow down the neck and shoulders,
Into the chest and arms,
Through the belly,
The hips,
And the legs,
All the way down to your toes.
Seeing this golden light expand bigger,
Beyond your body,
Where it creates a light cocoon all around you.
This light is your energy renewing itself.
Every cell,
Each breath,
Every moment in this light,
You're coming back into balance.
Your body is at rest.
Your nervous system repairing itself.
Your mind resetting.
You are completely at ease in this golden light,
Just resting in the calm awareness.
Awake but deeply at ease,
In this restful state,
Bathing in the golden restorative light.
Now tell yourself three times,
My body is at rest,
My mind is calm,
And I am at ease.
And if it's time to continue on with your day,
You can slowly begin to reawaken the body.
But if you'd like to continue to rest,
Maybe even drift off to sleep,
This is where I will leave you with my guidance.
Thank you for being here.
