Namaste.
Welcome.
My name is Kristen Rose and this is a short guided meditative practice using some of the yoga nidra techniques to bring you into a deep state of peaceful relaxation.
You might think of this practice like a massage for the nervous system,
Or a way to pause,
Unplug,
And declutter the thinking mind.
To reboot,
Recharge,
And emerge feeling rested and rejuvenated.
Please take a few moments here now to adjust the volume of your headphones and to find a comfortable place to rest in stillness.
You may come to lay down on your yoga mat,
The couch,
Or even in your bed.
Reaching for pillows,
Blankets,
An eye pillow to help block out any light.
Take your time,
There's no rush.
Know that it is important for the body to feel completely at ease to create the ideal environment for the deep rest and relaxation that's yet to come.
Make any final little micro adjustments that you need to become completely comfortable.
Allow the eyelids to become heavy.
Relax the lower jaw and the muscle of the tongue.
Turn your awareness now to the already present rhythm of the breath.
Taking a deep and generous breath in through the nose,
Followed by a long relaxed exhale through the mouth.
Allow the whole body to become heavy as you exhale.
As you exhale,
Again breathing in,
Hold the breath momentarily at the tip of the inhale,
And exhale to release the whole body sinking.
Breathing in,
Holding the breath momentarily.
Suspend the breath.
Exhale to release.
Tension pouring out of the body and out of the mind.
And out of the mind,
The natural rhythm of your breath returns.
Allow thoughts to fade and fall away.
For now,
Your yoga nidra practice begins.
There's nothing left for you to do.
Nowhere that you need to go.
Simply rest back into the experience of just sensing,
Feeling,
Witnessing,
And listening.
Feel the body resting on the earth.
Notice the earth beneath the back of the body.
A sense of gravity.
The gentle touch of air on the skin of your face.
Notice sounds that are present.
Welcoming in sounds coming from furthest away.
Sounds that are closest to you now.
Both ears open and close to your body.
Both ears open and receptive.
Intimately listening to the vibration of sound waves.
Now welcome in the sound of your own heart.
Turning all of your attention now to rest at the heart space.
Notice,
Sense,
Or feel the rhythm,
The drum of the heartbeat.
The physical presence of the sacred heart.
And into this powerful,
Compassionate,
Energetic center.
Begin to call upon a heartfelt intention,
A desire.
Bring forth a sankalpa,
Something that your heart needs.
In the form of a phrase,
It might be something like,
I am loving.
Or I am peaceful.
I am resting.
Or simply,
I am.
Bring forth your sankalpa.
Something that you believe to be true.
And mentally whisper it three times.
Resting so deeply now.
Blanketed by the inner wisdom of your heart's desire.
Now I invite you to bring all of your awareness to rest at the soles of the feet.
Noticing sensations that are already present at the soles of the feet.
Noticing with an intimate,
Gentle,
Attentiveness,
Sensations that are already here in the soles of the feet.
Now I invite you to welcome a sense of deep rest,
Comfort and ease into the soles of the feet.
Big toes.
All the way to the baby toes.
Awareness flooding into all ten toes to bring deep rest into the toes and the spaces between the toes to the tops of the feet.
Both heels,
Both ankles,
To the lower legs,
Shins and calves.
The knees and the backs of the knees.
The whole upper legs,
Front and back,
Glutes,
Hips,
The whole pelvic bowl,
The pelvic center,
The navel center.
Sensing the gentle rise and fall of the navel with each breath.
To the diaphragm.
The outer ribcage.
Notice the expansion and contraction of the ribcage and the lungs with each breath.
To the center of the chest.
Behind the sternum.
The heart center.
Three breaths as awareness rests at the heart center.
To the pit of the throat.
Dividing your awareness to simultaneously sense and feel both senses.
Simultaneously sense and feel both sides of the upper chest,
Both collarbones,
Shoulders,
Upper arms,
Tips of the elbows,
Forearms,
Center of the wrists,
Palms of the hands,
And backs of the hands.
From the thumbs all the way to the little fingers.
Sensing and feeling all ten fingers.
The fingertips and the spaces between the fingers.
From fingertips,
Bring awareness back to the heart center,
To the throat center,
Tip of the chin,
The space between the lips,
Tip of the tongue,
Tip of the tongue,
Root of the tongue,
Bridge of the nose,
Center of the forehead,
The eyebrows,
Temples,
Cheekbones,
The radiant orbs of the eyes resting,
Softening into the tissues behind the eyes,
The eyelids,
The right ear,
The outer folds of the ear,
The left ear,
The outer folds of the ear.
Notice both ears intimately listening.
Both ears listening.
To the center of the forehead,
To the crown of the head,
To the space above the crown of the head.
Turning your gaze down to witness,
Sense,
And feel the whole body.
From the soles of the feet up to the crown of the head.
The whole body resting so deeply.
Both feet.
Both legs.
The whole trunk of the body.
Both arms and hands.
Neck and head.
The whole body.
Alive with sensations.
Resting so deeply.
Turning your awareness now to rest on the natural rhythm of the breath.
And allowing awareness to come back to rest in the soles of the feet.
Imagine a portal of energy.
Imagine a portal of energy opening up through the soles of the feet.
And as the body inhales,
Breath and life force energy flows up and into the soles of the feet.
And pours out through the crown of the head.
Just imagine as the body inhales,
Breath flows in through the feet.
As the body exhales,
Breath and energy flows out through the crown.
Breath flowing in through the soles of the feet.
Breath flowing out through the crown and beyond.
Just imagine.
Allow the breath to flow through the body.
Allow the breath to flow through the body.
Along the central energetic channel.
From root to crown.
Into the beyond.
Dissolve into the experience of the body being breathed.
Or the breath breathing the body.
Come to know that no boundary exists between internal and external worlds.
Resting now.
In the experience of oneness.
An inner sanctuary.
A place of peace and calm.
A place that's always available to you.
Sometimes it just takes a little remembering.
Allow yourself to rest now.
As the ocean of awareness that is your true nature.
Pure,
Spacious awareness.
It is now time to recall your heartfelt intention.
Calling it in three times.
Begin to notice a sense of the earth beneath your body.
Notice all of the little contact points where your body meets the earth.
And begin to welcome in a sense of connection to the earth.
And begin to welcome in a sense of the ocean of air all around you.
The breath that fills your lungs.
A sense of the room around you.
And together let's take a gentle breath in through the nose.
Out through the mouth.
Again in through the nose.
Exhale a sigh.
And take a moment to linger in stillness.
To notice how you feel.
Notice how you feel in the physical body.
The energy or the pranic body.
The quality of the nervous system.
The mental or the emotional body.
The quality of the mind.
Notice if it's a light or a dark place.
Notice if anything has changed,
Been transmuted,
Shapeshifted in just a short amount of time.
And if not for today,
That's okay too.
Every day is different.
And every yoga nidra practice is unique to you.
I encourage you to journal.
To take time to rest and reflect.
And know that the more you come back to this practice,
The more you will start to see the cumulative benefits of a daily yoga nidra practice.
If you wish to stay,
I invite you to remember that.
And to remove your headphones.
If you feel ready to return to a waking state,
You can start by wiggling fingers and toes.
And gently rolling onto one side of the body.
Taking your time.
And carrying with you the essence of your heartfelt intention.
And the fragrance of deep rest and relaxation you may have cultivated here today.
Again,
My name is Kristen Rose,
And I am just so grateful that you are here.
May you be happy,
Healthy,
Peaceful,
And free.
Namaste.
