Welcome to your guided yoga nidra.
My name is Crystal.
And I'm here to take you on a short and powerful journey.
Yoganandra is here to help us reset our nervous system.
To help connect us to our heart,
Our desires.
And help peel away any of the heavy layers that we have been feeling recently.
Now this time is for rest.
You can imagine closing down all those tabs on your computer.
Resetting your system.
And when you awaken,
You feel completely refreshed.
Almost like a new human.
Ready to take on what life throws at you.
This yoga nidra is a special one.
And it is all about abundance.
And believing that we're worthy of all of the amazing things in our life.
And sometimes our nervous system is set for fear,
For loss,
For abandonment.
And we're always on edge,
Even when something is going well in our life.
So it's so important to work with yoga nidra.
To work with our nervous system.
So we can really receive all that life has to offer for us.
And that is the intention today.
And that is the invitation for you is to connect to abundance.
And know that you're worthy of all of it.
So right now I invite you into your yoga nidranas.
A place of comfort through the physical body.
So begin to set yourself up.
I love to support my head and my neck with my pillows,
Under pillows may be under your knees.
And maybe AI covering.
Bring some weight to the eyes and the face so you can feel a little more grounded.
Begin to settle,
Begin to arrive.
Give yourself this time.
To receive this practice.
Absorb it.
And start to rest.
You may choose to find the breath right now as the eyes close down.
And inhale.
All the space that you create in the lungs,
Breathe in.
And the exhale as you watch,
Observe your breath move out.
Breathe in through the nose,
Feel the rise of the breath in.
Breathe out maybe a sigh out of the mouth if that feels good.
Few more breaths to bring you into the moment.
Feel every inhale.
Hear every exhale.
Give yourself this time to arrive.
Your mind to take a much deserved break.
Our first part of our yoga nidra practice is arrival.
So we settle the body.
As we settle the breath.
And the mind.
The next part is the intention of the practice,
Also known as sankalpa in Sanskrit.
This is one of the most powerful parts is to set your intention.
Now if you are practicing yoga nidra often you may have your intention that you want to work with so please feel free to be with the words that you are working with.
I will share some words with you.
And if they resonate,
Let them move into the heart and let them settle there.
Today's intention.
Is I am worthy of abundance.
I receive life's gifts with an open heart.
I am worthy of abundance.
I receive life's gifts with an open heart.
I am worthy of abundance.
I receive life's gifts with an open heart.
Let those words settle where they settle.
Believe them and feel them within your heart.
Breathe into them.
From here we make our way to the rotation of consciousness,
Also known as the body scan.
Follow along with my voice and let it be the thread to keep you present within your own physical body.
Draw your attention to your forehead.
Notice your mind's eye center.
The place between both eyebrows.
Right eyebrow.
Focus on your right eye fully.
Your eye socket.
The entire surface area of your eyelid.
Your eyelashes.
Left eyebrow.
Focus on your left eye fully.
Your eye socket.
The entire surface area of your eyelids.
Eyelashes.
Notice the bridge of your nose.
The very tip of your nose.
Notice your right nostril.
Feel the air move in and out of your right ear.
Notice your left nostril.
Feel the air move in and out of your left.
Feel the air move in and out of both.
Nostrils.
In and out.
Of Bell.
Draw your attention to your right cheek.
Soften your rate genes.
Draw your attention to your left cheek.
Soften your left cheek.
Notice your upper lip,
Lower lip,
And both of your lips.
Focus on your right ear.
The top portion of your ear.
The middle,
Your earlobe.
Trace your jawline from your right ear.
To your left ear.
Soften and let go of your jaw completely.
Focus on your left ear.
Top portion of your ear.
The middle.
Your earlobe.
Notice the front of your neck.
The back of your neck.
Draw your attention to the back of your head.
Notice the back of your head connected with the support beneath it.
Allow your head to be heavy and fully relaxed.
From here follow the whole right side of your body.
As we move down.
Draw your attention to your right shoulder.
Soften your right shoulder completely.
Notice your upper arm.
Bicep.
Elbow.
Forearm.
Right wrist,
Thumb,
Pointer,
Middle,
Ring,
Pinky finger.
Let go and soften all fingers on your right hand.
Palm.
Top of hand,
Whole right hand,
Whole right arm.
Your right hip.
Notice your right hip.
Soften your hips.
Thigh,
Kneecap,
Shin,
Ankle.
Feel the heaviness in your ankle,
Top of foot,
Sole of foot,
Big toe,
Second,
Third,
Fourth,
Pinky toe.
Soften all toes on your right foot.
Whole right foot.
Whole right leg.
Heavy and relaxed.
Continue to follow the whole left side of your body as we move down.
Draw your attention to your left shoulder.
Soften your left shoulder completely.
Notice your upper arm.
Bicep.
Elbow.
Forearms.
Left wrist.
Pointer.
Middle.
Ring.
Pinky finger.
Let go and soften all fingers on your left hand.
Palm.
Top of hand.
Whole left hand.
Whole left arm.
Left hip.
Notice your left hip.
Soften your hips.
Night.
Makeup.
Shark.
Ankle.
Feel the heaviness in your ankle.
Top of foot.
Sole of foot.
Big toe.
Second toe.
Third.
Forth.
Pinky toe.
Soften all toes on your left foot.
Whole left foot,
Left leg,
Heavy and relaxed.
Begin to draw your attention to the base of your spine.
Sense and feel the heaviness at the base of your spine.
Draw your attention up your spine.
Every single vertebrae begins to soften and relax.
Notice your right shoulder blade,
Left shoulder blade.
Soften into your whole upper back.
Draw your attention to the weight of your head.
The heavy bone that is your skull.
Really feel the heaviness.
And draw the same heaviness down your whole body.
Whole body heavy.
And held by the earth.
Grounded and relaxed.
Peace and calm washing over you.
Peace and calm washing over you.
Draw your awareness back to your mind's eye center.
Back to your mind's eye center.
As we make our way into the visualization piece of this practice.
Be with the images I present you with.
Imagine a golden sunrise.
Spreading light across the horizon.
A flowing river that doesn't stop moving.
A tree overflowing with ripe fruit.
Wild flowers blooming effortlessly across an open meadow.
A waterfall pouring endlessly into a crystal clear pool.
Golden sunlight.
Warming your entire body.
Birds soaring freely through an endless blue sky.
A field of tall grass dancing in the gentle breeze.
A sky filled with countless shining stars.
Your heart glowing with radiant golden light.
Open to receive.
Your heart glowing with radiant golden light.
Open.
To receive.
Feel the warmth in the heart the golden light hovering over your heart.
Representing abundance.
Bring your intention here and let it be the golden light.
I am worthy of abundance.
I receive life's gifts with an open heart.
I am worthy of abundance.
I receive life's gifts with an open heart.
I am worthy of abundance.
I receive life's gifts with an open heart.
Find the breath and let it circulate through the heart center.
Feel the warmth and the abundance radiating in the heart.
And just know that it is always there for you to connect to,
To breathe into.
And to be with You are worthy of abundance.
Stay open to receive every day.
See the abundance around you.
Through nature,
Your loved ones,
And all that you have in your life.
Take a breath in through the nose,
Fill the lungs.
A gentle sigh.
Deep breath in through the nose.
Let that go.
One more time in.
Handout.
Notice that you've been practicing yoga nidra You can begin to awaken.
Breathing fuller and longer maybe some more sighs You can begin to wiggle the fingers and the toes,
Move the head side to side.
Give yourself the time and the space to come back.
Be with this feeling for a little bit longer.
It's an honor,
As always,
To practice with you.
Namaste.
