Namaste,
Welcome to your Yoga Nidra practice today.
My name is Kristen Rose and thank you for choosing to be here.
As your companion on the path to deep rest,
Self-discovery and embodied peace,
I invite you to give yourself permission to rest and to receive.
Welcome my voice like a guiding rope as you journey in and out of the depths of stillness to access the greatest dimensions of the mind and the deep,
Restful peace that lies beyond.
Only then to come back again,
Newly transformed.
Remember that even a few moments of conscious rest can ripple through the entire nervous system,
Like a soothing balm.
In this practice,
You are invited to turn inward,
Not to escape,
But to restore.
I invite you to find a comfortable place to rest.
Come to lie down on the back of the body in Shavasana or something that feels like Shavasana.
A place where you feel so relaxed,
Where the body can rest at ease,
Where you can completely surrender to gravity,
Reaching for pillows,
Props,
A blanket,
Adjust the body's position until you feel that gentle magnetic pull of relaxation drawing you downward and inward.
Give yourself over completely to the deep rest that calls you back home again.
Close down the eyes.
Take a deep breath in.
Hold the breath for a moment.
Exhale.
Again,
Breathing in.
Hold,
Suspend the breath.
Exhale.
Release and let go even more.
One more like this.
In,
Out,
Complete surrender as the natural waves of your breath return.
Now,
Your practice begins.
Behind closed eyes.
The whole body completely still.
Release the need to control the mind.
Relax the mind.
Relax the whole body.
Notice the gentle touch of air on your face.
The warmth and texture of your clothes.
A cocoon of deep rest and abiding peace.
Simply sinking down and into it.
Relax into the support of the earth beneath the body.
As if the palms of mother earth were holding you.
Soften into the experience of being held.
Notice the vast ocean of air all around you.
The breath in the nose.
The breath at the navel centre.
The rise and the fall of the navel with each breath.
Notice the body gently,
Effortlessly being breathed.
Allow the waves of the breath to carry you into deeper stillness.
Melting away tension.
Settling into deeper rest.
Follow the breath down and into the heart space.
Breathing awareness into the heart.
Soften the edges of your heart and allow it to open so that you can listen.
What is the heart calling for?
What is it drawn to?
Like a moth to a flame.
What is your heartfelt intention?
Perhaps this inner knowing arises in the form of a single word.
A phrase.
An image.
Or a symbol.
Bring forth your sankalpa.
A resolution.
If nothing arises today,
Rest in the space of openness and trust.
Or you may choose to borrow the phrase.
I rest deeply and awaken to my true nature.
Repeat it now mentally.
I rest deeply and awaken to my true nature.
Resting deeply is your true nature.
The body remains still.
As awareness now flows into the right hand thumb.
Mentally repeat right hand thumb.
Second finger.
Mentally repeat second finger.
Third finger.
Fourth finger.
Palm of the hand.
Shoulder.
Waist.
Calf muscle.
Heel.
Second toe.
Fifth toe.
Awareness now flows to the left side of the body.
Coming to rest in the left hand thumb.
Mentally repeat left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back of the hand.
Lower arm.
Waist.
Calf muscle.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
Left big toe.
Right big toe.
Second toe.
And now bring awareness into the back hemisphere of the body.
Back of the neck.
Right shoulder blade.
Left shoulder blade.
The right glute.
Right heel.
Drawing awareness now into the front of the body.
Top of the head.
Center of the forehead.
Right temple.
The point between the brows.
Left eye.
Right nostril.
Left nostril.
The whole outer architecture of the nose.
Upper lip.
Both lips together.
Tip of the chin.
Right collarbone.
Right side of the chest.
Left side of the chest.
Center of the chest.
Navel center.
The upper abdomen.
Lower abdomen.
The whole right leg.
The whole left leg.
The whole right arm.
The whole body.
The whole body.
Feel the body resting.
On the earth.
Settle awareness into the back of the body.
To the points of contact where the body meets the earth.
The heels resting on the earth.
And now from the front hemisphere of the body to the back.
To the points of contact with the earth.
Notice the space in between.
The whole head.
And the earth beneath the back of the head.
The right hand.
And the earth beneath the hand.
The left hand.
And the earth beneath the hand.
The right hand.
Hamstrings.
And the earth below.
Both heels.
And the earth below.
All of the contact points of the body.
Relax into these contact points.
And the earth beneath the body.
And the earth beneath the body.
And the body resting on the earth.
Become aware of the breath in the body.
Observe the natural,
Unaltered rhythm of the breath.
And flowing out.
Imagine as if you could breathe in through the front hemisphere of the body.
As if the surface of the skin could become porous and open.
Breathe in through the front of the body.
And exhale down and out through the back of the body.
As if the earth were breathing in each exhalation through the front of the body.
And exhale.
The sky above you exhales as the body inhales.
The whole body exhales as the earth inhales.
Effortlessly being breathed.
In through the front.
And out through the back.
Whole body breathing in.
Whole body breathing out.
Earth and sky.
Breathing together.
Breathing the body.
Becoming one with all that there is.
Remember your oneness.
For you are made from earth and sky.
Rest deeply.
And remember.
Resting now as awareness itself.
Awareness that is everywhere.
And in everything.
Earth and sky.
It is now time to recall your sankalpa.
You may be in a state of deep meditation.
I rest deeply and awaken to my true nature.
Repeat it mentally.
Three times now.
Slowly become aware of the body.
The body resting on the earth.
Become aware of the room around you.
The space that fills the room.
Notice sounds in the external world.
Become aware of the volume of space.
Taken up by the body.
Where you are in the room.
The ocean of space.
From that hole.
This hole came.
And from that hole,
This hole remains whole.
Remember your wholeness.
Begin to deepen the breath by a few degrees.
As you come out of the spirit.
And return back to the here and now.
Notice how you feel.
Notice if anything has shifted.
For you have returned.
And your practice is now complete.
Take a deep breath in through the nose.
Exhale a sigh.
Slowly begin to wiggle fingers and toes.
Find a nice long stretch through the body.
Take your time.
Roll to one side.
And sit up slowly.
With eyes closed.
And awareness.
In the heart.
You may bring your left hand to the heart.
And the right hand on top of the left.
And cherish this moment of gratitude.
Deep appreciation.
To all of our teachers.
Past.
Present.
And future.
To a lineage of realized beings.
Who have devoted their lives.
And shared these teachings with us over time.
Thank you.
Hands to heart.
And deep bows of gratitude.
To each and every one of you.
Thank you so much for embarking on this journey with me today.
Again,
My name is Kristen Rose.
Have a beautiful and blessed rest of your day.
From my heart to yours.
Namaste.
Namaste.
