Namaste Welcome.
My name is Kristen Ross.
And this is a Yoga Nidra guided relaxation practice.
Yoga Nidra is an invitation into deep rest and effortless awareness.
Inspired by the quiet rhythms of nature.
Today we'll rest into the subtle energy of life,
Already moving within.
And all around us.
Gently inviting us home to balance,
Wholeness and ease.
There is nothing that you need to do.
Simply rest.
And receive.
Begin to settle down and into a comfortable relaxed position on the earth.
Coming to lie down.
Reaching for the support of pillows.
Blankets.
A covering for the eyes.
Take all the time that you need.
To adjust the physical position of the body.
To feel at ease.
And support it.
Let the body now settle into stillness.
Scan awareness down and through the body.
Notice what you might do to become even 1% more comfortable.
Take a slow,
Gentle breath in through the nose.
Followed by a long,
Relaxed exhale through the mouth.
Releasing tension from the body on the exhale.
Again,
A slow breath in.
Gentle pause.
Deep breath out.
Releasing tension from the body and the mind.
Becoming present.
Allowing yourself to be here now.
One more like this,
Breathing in… hold.
Breathing out.
Letting go completely.
As the body rests.
And sinks deeper and deeper into stillness.
With every breath.
Allow your awareness to gently follow the guidance of my voice.
Become aware of the earth beneath the body.
Welcoming in what it feels like.
To be held by the Earth.
Cradle.
In the arms of Mother Earth.
Mother Earth.
And welcoming in a humble sense of the sky above you now.
The space all around you.
The ocean of air.
And the gentle touch of air upon the skin.
The texture of your clothes.
Turning awareness inward.
Becoming aware of the breath in the body the gentle rise and fall of the navel with each breath.
The inhale into the exhale.
The exhale creating space for the next in-breath.
The breath flows,
Seamless and smooth.
Like a stream of oil.
With every inhale.
Feel the support of the Earth rising up to hold you.
With every exhale,
Feel the gentle force of gravity.
As the body softens and sinks.
Settling down and into that support.
Feel the eyelids growing heavy.
The eyes relaxed.
Sinking back and down.
Relax the lower jaw.
Muscle of the tongue.
The whole face.
Head and neck.
Releasing.
Softening.
Letting go.
Peel the shoulders.
Becoming heavy.
And the arms.
Hands.
Fingers unfurling.
Awareness like a wave.
Of relaxation flows down and through the body.
From shoulders to hips.
Feel the legs becoming heavy.
Both feet.
Toes,
Softening.
The whole body.
Resting deeply.
A cocoon of stillness.
Quiet.
And deep medicinal rest.
Nothing to do.
Nowhere to go but in.
Like a moth to a flame.
Let awareness be gently drawn into the space of the heart.
Each breath awareness.
Journeys deeper into the heart.
To illuminate.
The wisdom of the heart.
A heartfelt intention.
You may borrow the phrase.
I am open to receive.
Or I rest.
I soften.
I receive.
Mentally repeat your sankalpa now.
Three times.
Welcoming in.
To be here now.
Repeat it.
Until you can feel it.
Internally.
I am open to receive.
Or I rest,
I soften,
I receive.
You Resting deeply.
Releasing tension from the body.
And the mind.
As we begin a rotation of consciousness throughout the physical body.
Systematic relaxation.
As awareness touches each point as it is named.
Imagine a single drop.
Of warm,
Nourishing oil resting there.
Or sense a gentle warmth spreading throughout.
That part of the body.
You each drop of oil.
Carries the subtle current of Reiki.
Inviting softening.
Spaciousness.
And the ease.
Begin by bringing awareness to rest.
At the crown of the head.
Imagine.
A single warm drop.
At the crown of the head.
The center of the forehead.
A golden drop of warmth.
Nourishing oil.
To the right brow.
Temple.
Cheekbone.
The right eye.
I live.
To the left brow.
Left temple.
Cheekbones.
Ni hao.
And I live.
Both eyes.
Softening.
Back and down.
All of the tiny muscles.
Of the face.
Around and behind the eyes.
Softening.
Releasing.
To the tip of the nose.
Right nostril.
Left nostril.
The upper lip.
Lower lip.
Outer creases of the mouth.
The lower jaw.
The body of the tongue.
Tip of the tongue.
Root of the tongue.
The right ear.
Ear low.
In our ear.
Softening open.
Left ear.
Ear low.
In our ear.
Softening open.
Both ears.
And the space between the ears.
Awareness comes to rest.
Like a single drop of warm oil.
Resolving tension.
Inviting spaciousness and ease to flow.
Into the space between the ears.
Down.
To the back of the head.
Down.
The back and sides of the neck.
Center of the throat.
A single drop of warm.
Oil.
To the center of the chest.
Heart center.
To the right shoulder.
Elbow.
Wrist.
Palm of the right hand.
Tip of the thumb.
Tip of the index finger.
Middle.
Ring.
Little finger.
Tips of the fingers.
To the right side of the waist.
Knee.
Ankle.
Sole of the right foot.
Tip of the big toe.
That second tone.
Forth.
Baby toe.
Tips of the toes.
Awareness flows.
From toes.
Into the whole foot into the legs.
Right side of the torso.
Arm.
A river of awareness.
Energy.
A deeply soothing current.
Flows down and through.
The right side body.
In your own gentle way.
Nourishing.
Hydrating.
Releasing.
And restoring.
From the inside out.
Energy flows.
Very gently,
Awareness glides back into the space of the heart.
A single drop of warm oil.
Instilling warmth.
To the left shoulder.
Elbow.
Wrist.
Palm of the left hand.
Tip of the thumb.
Tip of the index finger.
Middle.
Little finger.
Tips of the fingers.
Shimmering with energy.
Warmth.
Release.
To the left hip.
Knee.
Ankle.
Sole of the left foot.
Tip of the big toe.
Second tone.
Third.
Forth.
Baby toe.
Awareness and energy flows.
Into the toes.
The whole left foot.
Left side of the torso.
Arm.
Hand.
Where awareness goes.
Energy flows.
Into the whole left side of the body.
The whole left side.
A current of energy.
Flows down and through the body.
Dissolving tension.
Restoring balance.
The whole body now.
Right and left sides.
Front and back hemispheres of the body.
The whole body resting.
Open and receptive.
To welcome the current of life force energy.
All around you.
Flow down and through the body.
From the crown of the head.
All the way down and out.
Through the soles of the feet.
Just imagine.
Energy.
Awareness and breath.
Flowing in through the crown.
Down and out through the feet.
You sense the whole body breathing.
The whole body receiving.
Breath flows in through the crown.
Down and out through the feet.
Resting deeply.
Breathing effortlessly.
Resting within this quiet feel.
Of awareness and energy.
From the crown of the head.
Welcome awareness to descend down and into the space of the heart.
Imagine breathing in and out.
Of the Sacred Heart Center.
In your own gentle way.
Perhaps the breath like a river.
A current.
A stream of energy.
Or golden light.
Flowing in.
And out.
Of the Sacred Heart.
And now.
As the body rests.
Nourished by the breath.
Bring awareness to the point between the eyebrows.
Soften into the darkness behind closed eyes.
And imagine yourself now.
Resting upon the warm earth.
Held within a quiet field of wildflowers.
At the edge of a forest.
Feel the earth beneath you.
Steady.
Ancient.
Supportive.
Above you.
The sky.
Stretches open and spacious.
Vast and infinite.
While warm sunlight.
Filters gently through the trees.
And touches your skin.
Feel the warmth of the sun.
Notice the fragrance of the flowers.
Carried upon the breeze.
The sweetness.
And the whisper of leaves.
Moving in the trees overhead.
The living Presence of the Earth beneath you.
And all around you.
Begin to sense the subtle energy.
That moves through all things.
All of life itself.
You the same life force flowing through the roots of the trees.
Through the Earth.
Rising through their trunks.
Ascending toward the sky.
Sensing this universal.
Life force energy.
Moving all around you.
Allow yourself to be open.
The body resting.
Receptive.
Like the earth receiving the rain.
Effortlessly absorbing this nourishing energy.
Feel this energy rising.
From the earth beneath you.
Flowing through the trees all around you.
Carried upon the breeze.
Pouring down.
With the warmth of the sun.
The healing touch.
Of the sun upon your skin.
Allow yourself.
To soak it in.
To bathe in it.
Receive this energy through every pore.
Of this skin.
Every breath.
Every layer of your being.
For there is nowhere this energy needs to go.
Nothing needs to change.
Simply imagine the whole body resting.
Within this living field of energy.
Held by the Earth.
You warmed by the sun.
Breathed by the trees.
Surrounded by the quiet intelligence of nature.
And gradually.
The boundary between your body.
And the world around you.
Begins to soften.
To dissolve.
The breeze all around you.
Becomes the breath within you.
The warmth of the sun.
Becomes the warmth within you.
And the life force moving through all things.
Is the same life force within you.
One continuous field of presence.
Resting here now.
Receiving.
And remembering that you belong.
To this living whole.
You You are one.
With all that there is.
Resting now.
And the awareness of it all.
Awareness itself.
Allowing a sense of peace.
Oneness.
Wholeness.
And balance to arise.
As you rest.
Held by nature.
Energy itself manifested.
Resting now.
Begin to recall your heartfelt intention.
Your sankalpa.
I am open to receive.
Or I rest.
I soften.
I receive.
Repeat it now mentally.
Three times alongside three breaths.
Basking.
In a felt sense of deep rest.
Wholeness.
And peace from within.
A deep peace that stays with you.
A remembrance.
Slowly begin.
Bring awareness back down to the body.
To the breath in the body.
Notice the breath.
Notice the body resting on the earth.
And the earth beneath the body.
Begin to gently deepen the breath.
And begin to now gather a sense of the room around you.
This space.
The sounds.
Begin to gently wiggle fingers.
And toes.
Starting to introduce gentle movements.
Reawakening.
The body.
You might nod the head side to side.
Reach the arms up,
Legs down.
Find a nice long stretch through the body.
Take your time.
There's no rush.
You may feel called to bend the knees.
Roll to one side.
And linger here for some time.
Or you may wish to press yourself up into a seated position.
Bringing hands together palm to palm in front of the heart.
Thanking yourself.
For taking this time for you today.
To all of our teachers.
And the ancient traditions we have borrowed these practices from.
To this Sangha,
This community of like-minded beings.
Shared hearts.
And to the power of deep rest and remembrance.
Thank you.
For choosing to walk this path with me.
May you all be happy.
May you all be healthy.
May you all be peaceful.
And may you all be free.
Namaste.
