Namaste.
My name is Kristen Rose.
And welcome to this Yoga Nidra deep rest practice.
Let us begin this journey.
By finding a comfortable place to rest on the earth.
The couch.
Or even in your bed.
You may wish to lie down on the back of the body.
Taking up as much space as you need.
And bringing in the support.
Of pillows.
Cushions.
Blankets.
An eye pillow or covering.
To help block out any light.
Adjusting the position of the body.
To find the utmost comfort.
For relaxation.
Is the foundation.
Of your journey inward.
What might you do?
To become even just 2% more comfortable.
The whole body resting.
Allowing the mind to become at ease in the body.
Closing down through the eyes.
Settling and sinking.
Into stillness.
Into the support.
Of the earth beneath the body.
On the next inhale,
Take two gentle sips of air in through the nose.
Hold momentarily.
And exhale through the mouth.
Allowing the bones of the body to become heavy.
End.
And again,
Two sips in.
One breath out.
Allowing the muscles to release.
To soften.
Down and away from the bones.
And one more like this,
Breathing in.
Inhale and exhale.
The whole body melting.
Down and into the earth.
The natural rhythm of your breath returns.
Allow the head and the neck.
To rest back and down.
The shoulders to soften.
The chest.
Gently opening.
Relax the arms.
Hands.
Fingers.
Naturally unfurling.
Relax from the upper chest.
Down and into.
The lower abdominal cavity.
Abdominal organs.
Coming to rest.
The pelvic floor.
Relax the pelvic floor organs.
The pelvic floor.
Hips.
Both legs becoming heavy.
Feet.
Softening.
Toes.
Releasing the whole body.
Resting.
On the earth.
The forces of gravity.
And the soft pull.
Of the Earth's core.
Noticing.
The gentle touch of air.
On the skin of your face.
The quiet,
Dark inner space.
Behind the eyelids.
The moisture inside of the mouth.
Any lingering tastes.
On the T-spots.
The breath in the nose.
Any fragrance or aromas coming to you.
Noticing sounds.
Coming from the right side of the room.
And sounds coming from the left side of the room.
Sounds all around you.
And the quiet spaces in between.
And behind the sounds.
And begin now.
To gently,
Mentally trace.
Three rings of light around the whole body.
From right to left to right side.
Cocooning the body.
In golden ore.
A golden light.
In your own way.
A warm and protective cocoon.
Nothing coming in.
And nothing going out.
Arriving here.
With the intention.
To allow the body.
And the mind.
To drift into sleep.
And yet remaining awake.
And aware.
Of the body resting.
With every exhale.
Welcome a wave of relaxation.
From front to back.
Through the body.
Breathing in.
Physical and mental rest and ease.
Breathing out.
Any mental unrest.
Or physical discomfort.
Every breath.
Softening and sinking.
Into deeper stillness.
It is now time to bring forth a Sankalpa.
You may wish to mentally repeat.
I am rooted in trust and possibility.
Or I am aligned with my highest truth.
Repeat this phrase now,
Internally,
Three times.
I am rooted in trust.
And possibility.
Or I am aligned.
With my highest truth.
Drawing attention now.
To the point between the eyebrows.
Where awareness goes.
Deep rest and relaxation flows.
Relax the forehead.
Smoothing out the eyebrows.
Temples.
Cheekbones.
The orbs of the eyes resting.
Behind the eyelids.
Tip of the nose.
Floor of the nose.
And the gentle touch of breath.
Inside the nasal flares.
The upper lip.
Lower lip.
The outer creases of the mouth.
Tongue.
Tip of the tongue.
Root of the tongue.
Upper teeth and gums.
Lower teeth and gums.
Lower jaw.
Hinge points of the jaw.
Center of the throat.
Center of the chest.
Relax into both sides of the upper chest.
Collarbones.
Shoulders.
Front and back.
Upper arms.
Elbows.
Forearms.
Wrists.
Hands.
Base of the fingers.
Fingertips.
Relax the fingers.
Into the spaces between the fingers.
From fingertips to the center of the wrist joint.
Center of the forearm.
Elbow joints.
The mid-upper arms.
Shoulder joints.
Center of the chest.
The heart center.
Navel center.
Low belly.
Both hips.
Upper legs.
Knees.
Lower leg.
Ankles.
Heels.
All 10 toes.
Beasts of the Talos.
The toe tips.
Relax the toes.
Into the spaces between the toes.
From toe tips.
To heels.
Relax the feet.
Center of the feet.
Center of the ankle joint.
Center of the lower legs.
Knee joints.
Center of the upper legs.
Hip joints.
The low back and sacrum.
Lower vertebra of the spine.
Minba.
Upper back.
Base of the skull.
Back of the head.
Crown of the head.
Center of the forehead.
Point between the eyebrows.
Where awareness goes.
Deep rest and relaxation flows.
Relax the forehead.
Smoothing out the eyebrows.
Temples.
Cheekbones.
The orbs of the eyes resting.
Behind the eyelids.
Tip of the nose.
Floor of the nose.
And the gentle touch of breath.
Inside the nasal flares.
The upper lip.
Lower lip.
The outer creases of the mouth.
Tongue.
Tip of the tongue.
Root of the tongue.
Upper teeth and gums.
Lower teeth and gums.
Lower jaw.
Hinge points of the jaw.
Center of the throat.
Center of the chest.
Relax into both sides of the upper chest.
Collarbones.
Shoulders.
Front and back.
Upper arms.
Elbows.
Forearms.
Wrists.
Hands.
Base of the fingers.
Fingertips.
Relax the fingers.
Into the spaces between the fingers.
From fingertips to the center of the wrist joint.
Center of the forearm.
Elbow joint.
The mid-upper arms.
Shoulder joints.
Center of the chest.
The heart center.
Navel center.
Low belly.
Both hips.
Upper legs.
Knees.
Lower legs.
Ankles.
Heals.
All 10 toes.
Base of the toes.
The toe tips.
Relax the toes.
Into the spaces between the toes.
From toe tips.
To heels.
Relax the feet.
Center of the feet.
Center of the ankle joint.
Center of the lower legs.
Knee joint.
Center of the upper legs.
Hip joints.
The low back and sacrum.
Lower vertebra of the spine.
Minba.
Upper back.
Base of the skull.
Back of the head.
Crown of the head.
Center of the forehead.
The whole body now.
Where awareness goes.
Deep rest and relaxation flows.
The whole body.
From the crown of the head.
Down and through the body.
To the tips of the toes.
Deeply resting.
Heavy.
Dance.
Sinking.
Letting go.
In the whole body.
Letting go.
Bringing awareness back down into the feet.
Sensing both feet.
From heels to toe tips.
Notice the breath.
Natural and unaltered breath.
As the body breathes in.
Imagine the breath flowing in through the feet.
Up through the body.
To the crown of the head.
And exhale,
Release the breath.
Down and out through the feet.
Just imagine.
Waves of breath.
Blowing in through the feet.
Up to the crown.
And all the way back down.
Three times.
To the base of the spine.
On the inhale,
Breath and awareness ascends.
From the base of the spine to the crown.
And all the way back down.
Three times.
To the heart center.
Breath flows in.
Up to the crown.
Breath flows out through the heart.
Three times.
The center of the forehead.
Breathing in.
To the crown.
Breathing out.
Three times.
Breathing in.
Deep rest.
And relaxation.
Grieving out.
Any lingering unrest.
Or discomfort.
In the body and the mind.
Breath,
My breath.
Letting go.
And now.
I invite you to consciously.
To consciously.
Bring in a felt sense of warmth.
Throughout the whole body.
Instilling warmth from the inside out.
And the whole body so warm.
And now inviting in.
A felt sense of coolness.
Like a cool winter breeze.
Flowing through the body.
The whole body becoming cool.
From the inside out.
Just imagine.
In your own way.
The body becoming so cool.
And now.
.
.
Inviting in both warmth and the coolness.
At the same time.
In your own unique way.
Experiencing warmth and coolness in the body.
At the same time.
Witnessing.
Both opposing sensations.
Allowing the nervous system.
To move naturally toward balance.
Peace.
Receptivity.
Even equanimity.
The whole body warm.
And cool.
And now.
.
.
Bring awareness back to the point between the brows.
Relax into the darkness behind closed eyes.
Nothing to do.
Nowhere to go.
Resting now.
How?
Cocoon as awareness itself.
Resting now.
As abiding awareness.
Pure.
Spacious.
Awareness.
The body.
And the mind asleep.
Awareness is bright.
So bright.
And now.
It is time to recall your Tsenkalpa.
I am rooted in trust and possibility.
Or I am aligned with my highest truth.
Mentally repeat this now three times.
Start to bring awareness back into the body.
Become aware of the breath.
Gently deepen the breath.
Feel the volume or density of the body.
Resting on the earth.
The earth beneath the body.
Start to welcome in a sense of the room around you.
Where you are in the room.
And notice how you feel.
When you feel ready.
Release the three golden rings of light.
From around the body.
And then begin to wiggle fingers and toes.
Bend the knees and turn over onto one side.
And rest here for some time.
To integrate.
To reflect.
To remember how good it feels to rest so deeply.
May we honor all of our teachers.
Past,
Present,
And future.
And the ancient traditions we have borrowed these practices from.
Thank you.
Thank you.
Rest for as long as you need.
Where you may wish to drift into deep sleep.
May you all be happy.
Healthy,
Peaceful,
And free.
From my heart to yours.
Namaste.
