Namaste.
And welcome.
My name is Kristen Ross.
And this is a gentle yoga nidra.
Guided relaxation practice.
To calm and reset the nervous system.
And the mind.
To release tension from the body.
To restore balance from the inside out.
Begin by coming down to find a comfortable position to rest on the earth.
Take your time to lie down.
On the back of the body.
In a supine position.
Or perhaps in a comfortable side-lying position.
Or even a prone position on the belly.
Listen to what the body needs.
Ensuring that the body feels comfortable.
Supported.
Warm and cozy.
You may reach for pillows.
Cushions.
A blanket.
Or a covering for the eyes.
Allowing the body to settle.
Down and into stillness.
Make any final little micro adjustments to the body position.
To become completely comfortable.
Finding a place where the body can completely let go.
And surrender to gravity.
Allow the eyelids to become heavy.
Relax and unhinge the lower jaw.
The teeth might part.
Soften the body of the tongue.
Inside of the mouth.
Relax the shoulders.
Arms.
Hands.
Unfurl the fingers.
Relax from collarbones.
Down to the hips.
The whole trunk of the body.
Front and back.
Relax into the low belly.
Vital organs.
Navel center.
From hips down to heels.
Relax the legs.
Soften the toes.
Take a slow breath in for 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale 1.
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale 1.
Too.
3.
4,
Exhale 4.
3.
One breathing in.
Breathing out.
Establishing a four-count breathing rhythm.
At your own pace.
Whole body breathing in.
Whole body breathing out.
Smoothing out the turning points in between each breath.
Notice the contact points where your body meets the ground.
Relax into these contact points.
With every exhale.
Yield into these contact points.
Feel the body settle down.
And on to the air.
With every exhale.
With every inhale.
Feel the earth rising up to hold you.
Energy ascending from the back of the body.
To the front.
And beyond.
A sense of levity.
With every inhale.
Gravity on the exhale.
Levity on the inhale.
Begin now to mentally trace your awareness around the boundary of the body.
From right to left to right side.
Awareness like a golden orb of light.
Cooning the body.
In golden light.
In your own way.
Softening.
Into this cocoon.
Of golden light.
And deep medicinal rest.
Nothing coming in.
Nothing going out.
Inviting all of your awareness down.
To the level of the senses.
Notice the gentle touch of air on the skin.
Any tastes inside of the mouth.
Notice any aromas or fragrance in the nose.
Darkness or light behind the eyelids.
Notice the ears.
Listening.
To sounds.
Sounds all around you.
All of your senses coming to rest.
The ears remain open.
The body remains still.
Awareness is free to flow throughout the body.
As you follow the guidance of my voice.
Whole body resting.
So deeply now.
It is now time to bring forth.
A Zen kopa.
Like an intention.
Simple.
Positive.
In the present moment.
What is needed here.
Ends now.
Calling it in.
Something like.
.
.
I am peaceful.
Or I am.
Full of ease.
Or I am.
Loving and kind.
Mentally repeat your sankalpa now.
Three times.
I am peaceful.
I am full of ease.
Where I am loving.
And kind.
Breath by breath.
Welcoming this intention to be here now.
The body resting.
On the earth.
As you bring awareness now down.
And into the feet.
Into the toes.
All 10 toes.
Sensing and feeling.
The architecture of the toes.
Sensations in the toes.
Consciously relax the toes.
From the inside out.
The toes relaxing into the spaces between the toes.
From the tips of the toes to the soles of the feet.
Feel into the four corners of the feet.
Relax into the soles of the feet.
Tops of the feet.
Heels.
Ankles.
Inner and outer ankles.
Both feet.
Resting so deeply.
Feel the volume of the feet.
Relax into the space around the feet.
Awareness ascends up and into the lower legs.
Relax the lower legs.
Shins and calves.
Knees.
Front and back.
Inner and the outer edges of the knees.
Upper legs.
Eyes.
Front and the back.
The whole upper thighs.
Resting.
From the inside out.
Both hips.
Inner and outer edges of the hips.
Front and back.
Glutes.
And the whole pelvic wall.
Little low belly.
Pelvic floor.
To the navel center.
Diaphragm.
Rib cage.
Notice the gentle movement of the ribcage.
The gentle expansion and contraction of the lungs.
With each breath.
Center of the chest.
The heart center.
Both sides of the upper chest.
Front.
And back.
Shoulder blades.
To the pit of the throat.
Awareness spreading out across the collarbones.
To the shoulders.
Outer edges of the shoulders.
In our creases.
Of the armpits.
The upper arms.
Elbows.
Tips of the elbows.
Inner creases of the elbows.
Forearms.
Wrists.
Outer edges of the wrists.
Inner edges.
Center of the wrists.
Both hands.
Palms.
And the backs of the hands.
All 10 fingers.
Finger joints.
Tips of the fingers.
From the base of the fingers to fingertips.
Relax the fingers.
Into the spaces.
Between the fingers.
Resting deeply.
From fingertips.
Back to the center of the chest.
In the heart center.
Front and back.
Center of the throat.
Front and back.
The whole lower jaw.
Hinge points of the jaw.
Upper jaw.
Teeth and gums.
Tip of the tongue.
Root of the tongue.
Inside of the right cheek.
Inside of the left cheek.
The upper lip.
Lower lip.
Both lips.
Outer creases of the mouth.
Tip of the nose.
The gentle touch of breath inside of the nostrils.
The right nostril.
Left nostril.
To the point between the eyebrows.
Smoothing out the eyebrows.
Temples.
Cheekbones.
Both eyes.
As luminous orbs of sensation.
And warm.
The eyelids.
Relax into the spaces around the eyes.
Behind the eyes.
Center of the forehead.
Behind the center of the forehead.
To the hairline.
The whole scalp and hair.
Shimmering with sensations.
Crown of the head.
The space above the crown of the head.
Whole body now.
The whole body.
From the tips of the toes.
Tips of the fingers.
To the crown of the head.
Whole body resting.
From the inside out.
Resting deeply.
Into the space around the body.
The body made of bones.
Muscles.
Tissues.
Fibers.
Resting deeply.
The subtle body.
Made of energy.
Channels of energy flowing throughout the body.
The breath in the body.
Feel the breath in the body.
Effortless and at ease in the breath.
And with the energy.
Flowing throughout the body.
Welcoming the natural waves of the breath.
Blowing in.
Blowing back out.
Having.
And flowing.
The waves of the breath.
Begin to imagine.
The breath like a river.
Flowing in through the feet.
Soles of the feet.
Up to the crown of the head.
Back down and through the body.
And out through the feet.
Just relax.
Imagine.
Breath and energy.
Flowing from the feet.
To the crown.
And all the way back down.
Cleansing.
Nourishing.
Hydrating.
Detoxifying.
Waves of breath.
Blowing in.
Flowing out.
Resting now.
Body.
Asleep.
And yet awareness.
Remains bright.
Like a star.
Eternal awareness.
That is everywhere.
The ocean of awareness.
All rivers.
Leading back to the ocean.
Allow the breath.
To bring you home.
Into stillness.
Into source.
Remember.
That you are the ocean of awareness.
Resting now.
As the ocean of awareness.
Resting peacefully.
It is time to recall your Sankalpa.
I am peaceful.
Or I am full of ease.
Where I am loving and kind.
Mentally repeat it now,
Three times.
Alongside three breaths.
Letting it wash down and through you.
All of your awareness.
Coming back to the breath.
Feel the body breathing.
Feel and welcome the earth beneath the body.
Take a slow breath in through the nose.
And out through the mouth,
Exhale.
Again,
Deep breath in.
Deeper breath out.
One more at your own pace.
Slowly start to bring awareness into the fingers.
Tones.
Start to introduce some very gentle,
Mindful movements.
Wiggling fingers and toes.
Starting to reawaken the body.
Newly transformed.
Deeply rest.
So take your time.
There is no rush at all.
You may even wish to end this practice now.
And drift into deep sleep.
If you feel complete.
Bend the knees.
Roll to one side.
And rest here for some time.
Or you may wish to press yourself up.
Waist seated position.
Hands to heart.
Awareness in the space of the heart.
Taking a moment to thank yourself.
For choosing to be here today.
To thank all of our teachers.
And the ancient traditions we have borrowed these practices from.
Thank you.
Thank you for joining me today.
Again,
My name is Kristen Rose.
May you all be happy.
Healthy.
Peaceful and free.
From my heart to yours.
Namaste
