Namaste.
My name is Kristen Rose and thank you so much for choosing to be here.
Welcome to your yoga nidra practice today.
I feel so honored to be your guide.
Please know that yoga nidra,
Also sometimes known as conscious sleep or wakeful sleep,
Is a completely effortless guided meditative practice that uses systematic relaxation techniques to bring you into a light-altered state of consciousness.
You are invited now to simply come down to rest,
Settling down and onto a soft and comfortable surface.
Settling down and onto a soft and comfortable surface.
You may come to lie down in a traditional shavasana,
In a supine position.
Please ensure that the body feels completely comfortable,
Held and at ease.
So you may bring in the support of a pillow in behind the knees,
Or behind the head.
Perhaps a blanket for warmth,
Or an eye pillow or covering to help out any light.
Take all the time that you need,
Making any final little micro-adjustments to the body,
Allowing the eyelids to become heavy.
Let's begin by taking a gentle breath in through the nose,
Followed by a relaxed exhale through the mouth.
On the next inhale,
Find two sips of air in through the nose,
And exhale softly through the mouth.
Again,
Two sips in,
And one breath out.
Now,
Let's do one more.
The natural rhythm of your breath returns,
Unaltered,
Letting go of tension from the body and from the mind.
The body becomes heavy,
Sinking deeper and deeper down and into the ground with each breath.
Letting go of thoughts,
Letting go of the thinking mind.
As you come to welcome in everything around you,
And within you just as it is,
Bringing a soft and gentle attentiveness to this very moment,
Here and now.
May you find comfort in knowing that there is nothing that you need to do,
Nowhere that you need to go.
Now it is time to rest so deeply.
In this practice,
We will be using some of the Yoganidhita techniques to explore sensations within the physical body and the pranic or the energy body.
As you continue to soften,
Allow your awareness to follow the guidance of my voice.
Now,
Might you welcome in the heartfelt intention,
Like a positive affirmative statement for your practice,
I am resting deeply now,
Or I welcome peace into my heart and into my life.
Mentally repeat this resolve three times now.
I am resting deeply now,
Or I welcome peace into my heart and into my life.
As the body rests in stillness,
Can you keep the eyes relaxed and still?
Now,
As we begin a rotation of consciousness throughout the physical body,
Simply bring awareness to each point in the body as it is named.
Become aware of sensations that are present at this point in the body,
And consciously welcome in sensations of deep rest and healing.
Begin to welcome all of your awareness to rest at the crown of the head.
Notice,
Sense and feel the tingling of sensations at the crown of the head,
The center of the forehead,
The center of the throat,
Down to the center of the chest,
The heart center,
From the heart center to the right side of the chest,
Chest,
Shoulder,
Upper arm,
Palm of the hand,
Thumb,
First finger,
Second,
Third,
Fourth,
Little finger,
The tips of the fingers,
Spaces between the fingers,
From fingertips back to the right side of the chest,
Right side of the waist,
Upper leg,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Big toe,
All the way to the baby toe,
The tips of the toes,
And the spaces between the toes.
Sensing and feeling vital energy,
A sense of aliveness in the toes,
The whole right foot,
Leg,
Right side of the torso,
Arm and hand.
Sensing and feeling as awareness rests in the whole right side body.
Sensing and feeling the volume or density of the right side body,
The boundary of the body,
And the space around the boundary of the right side body.
Deep rest.
Carried by the light of your awareness,
Cascades down and through the whole right hemisphere of the body.
Bring awareness back to the heart,
Over to the left side of the chest,
Shoulder,
Upper arm,
Wrist,
Palm of the hand,
First finger,
Second,
Little finger,
Thumb,
Tips of the fingers,
Spaces between the fingers,
From fingertips back to the left side of the chest,
Down to the left side of the waist,
Upper leg,
Heel,
Sole of the foot,
Big toe,
All the way to the baby toe,
The whole left foot,
The whole left leg,
Left side of the torso,
The whole left side of the body,
The whole left side of the chest,
The whole left side of the body,
Sensing and feeling the volume or density,
The boundary of the left side body,
And the open space around the boundary of the left side of the body.
Awareness resting on sensations that are already present in the whole left hemisphere of the body.
And now,
Bringing awareness to rest in both feet.
Sensing and feeling both feet.
Sensing and feeling both feet.
Filled with warmth,
Radiance,
Aliveness,
Both legs,
The whole torso or trunk of the body,
Both arms and hands,
The whole neck and head,
The whole body now,
A cosmic field of sensations,
Trillions of tiny little cells,
Deeply,
Deeply resting under the light of your awareness.
As the body rests,
Begin to notice the natural rhythm of the breath in the body.
No need to change or alter the breath.
Just notice the natural waves of the breath,
Waves of the breath rolling in,
Waves of the breath rolling back out.
Allow your experience to become enhanced.
Body dissolving into stillness.
Boundary of the body dissolving into space.
Waves of the breath carrying you into deeper and deeper stillness.
Like you were drifting off and into the horizon.
Allow your awareness to be anchored to the mantra,
So,
How I am that.
Dissolving into awareness itself.
Awareness that's already here.
Infinite and eternal awareness.
As vast and as wide open as the sky.
Boundless.
And you are the sky.
And you might feel called now,
To bring forth your heartfelt resolve,
A sankalpa.
You may have used the phrase,
I am resting deeply now.
Or,
I welcome peace into my heart,
And into my life.
Slowly bring awareness back down and into the body.
Feel the weight of the body resting on the earth,
And the earth beneath the body.
Notice the breath.
And start to deepen the breath slowly.
Taking a gentle breath in through the nose.
Relax to exhale through the mouth.
When you feel complete,
And ready to reawaken,
Take your time,
And just begin to wiggle the fingers and the toes.
Nod the head from side to side.
And maybe bend the knees and roll to one side.
Be slow.
And really take your time to integrate how you feel,
And what can change or shift in just a short amount of time.
I'd like to thank you so much for choosing to be here today.
My name is Kristen Vandervelde.
My name is Kristen Rose.
I look forward to continuing this journey together.
May you all be happy,
Healthy,
Peaceful,
And free.
Namaste.
