Hello and welcome to this yoga nidra practice for rest,
Release,
And receiving whatever it is that you need.
My name is Lara and I'll be guiding us today.
If you haven't already,
Go ahead and find your way into a comfortable position.
Lying down on your back.
Allow your arms to rest a little away from the body.
With the palms facing the sky.
And the legs relaxed and slightly apart.
Although you're lying down,
The aim is to stay alert.
And awake.
So that you receive all the benefits of this healing,
Relaxing yoga nidra practice.
And allow your eyes to gently close if they aren't already.
And take a moment to adjust anything you need to.
A blanket,
A pillow under the knees.
So that you can be as still as possible throughout this practice.
Start to arrive here.
Letting go of anything from the day thus far.
And anything you may have to do after this practice.
This is your time and there is truly nothing to do and nowhere to be.
And let's take three deep breaths together to help settle in.
So big inhale through the nose,
Filling the belly.
And slowly release.
Again,
Long,
Deep inhale.
Filling the belly with air and slow exhale through the mouth,
Letting go of anything you don't need.
One more deep breath in.
And maybe with a sigh,
Letting it out,
Releasing any last bit of tension.
Beautiful.
Let your breath return to a natural rhythm and simply rest here.
Held by the earth below you.
Now bring to mind your sankalpa,
Which is your heartfelt intention.
This is a short positive statement.
Spoken in the present tense.
As if it's already true.
It could be,
I am worthy of rest.
Or I trust myself.
Or I am at peace.
If you already have a sankalpa,
You return to each time you practice.
Let it arise now.
If this is new to you,
Take a moment and let one arrive.
There's no right or wrong answer.
Just notice what feels true and alive for you today.
Once you have it,
Repeat it silently to yourself three times.
With feeling.
As if it's already so.
Beautiful and let it settle into your being now.
Like a seed planted deep in fertile soil.
We'll return to it again before we close.
Now we'll move your awareness through the body.
There's nothing to do but notice each part as I name it.
No need to move anything.
Just let your attention rest there for a moment.
Like a gentle spotlight.
Bring your awareness to your right hand.
The right thumb.
Index finger metal finger.
Ring finger.
Little finger.
Pinky.
The palm of the hand back of the hand.
Wrist the right forearm.
Elbow.
Upper arm.
Shoulder.
And all the way up to the right side of the neck.
Now the left hand thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
The left palm.
Back of the hand.
Rest.
The left forearm.
Elbow.
Upper arm.
Shoulder.
And left side of the neck.
Bring your attention to the crown of the head.
The forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Rye Dye left eye.
Right here.
Left ear.
The nose.
The right cheek.
Left cheek.
Lips.
Chen.
And jaw.
Allowing the jaw to completely soften.
Now move down the throat.
And the chest.
The right side of the chest.
The left side.
The entire chest.
The belly.
Letting the lower belly soften And then moving your awareness to the right hip.
The right thigh.
The knee.
The calf and shin.
The right ankle.
The heel.
The sole of the foot.
The top of the foot.
And starting with the big toe and moving your awareness into each toe of the right foot.
And now the left hip.
The thigh.
Than me.
The shin and calf.
The ankle.
The heel.
The sole of the left foot.
The top of the foot.
And starting with the left big toe and moving awareness into each toe.
Now feel the whole body at once.
Every part you've just visited.
Resting together.
Feeling at ease.
Feel your body as a whole.
Breathing.
Compelled,
Complete.
Let your attention settle now on the natural rhythm of your breath.
There is nothing to change here.
Just observing the breath as it is.
Flowing in and flowing out all on its own.
Notice the breath moving in through the nostrils.
And out.
Maybe you feel it as a slight coolness on the inhale.
And warmth on the exhale.
Now silently count your breaths backward from 27.
One count for each exhale.
27.
26.
And if your mind wanders,
That's totally natural and normal.
Just come back to 27 and begin again.
Without any judgment.
You Good.
Whenever you're ready,
Let go of counting.
And simply rest in the easy in and out of your own breath.
Like the gentle rise and fall of the tide.
Now we'll invite in some opposite feelings and sensations.
Allowing the body and mind to hold both.
And to find the spaciousness and neutrality in between.
So bring to mind the sensation of heaviness.
And let your whole body feel heavy.
Sinking down into the earth beneath you.
As if you couldn't lift a finger even if you wanted to.
And now the opposite.
Feel the sensation of lightness.
Imagine your body is light as air.
Weightless,
Almost floating.
As if you could rise up off the ground.
Let that sensation go.
And now bring to mind warmth.
Maybe the feeling of sunlight on your skin.
Or a cozy blanket.
Warmth spreading through your whole body.
And now the sensation of coolness.
A gentle breeze.
Or cool water.
Spreading ease across your skin.
Let that go.
And now call up a feeling of pain or discomfort.
Physical or emotional Something you've carried recently Just let yourself feel it fully without trying to change or fix it.
And then let that go and feel its opposite.
Joy,
Ease,
Comfort.
Let that feeling wash over and soothe whatever you just noticed.
Beautiful.
Let those dissolve now.
And rest in the calm,
Neutral space that's left behind.
The still point between opposites,
Where you are simply peacefully here.
Now let your mind's eye open to a visualization.
Imagine yourself in a place that feels safe.
Spacious and completely your own.
It could be a beach,
A forest.
A meadow.
Or somewhere that exists only in your imagination.
Let it form around you now in as much detail as you can Use all of your senses to really feel yourself there.
What all can you see?
Noticing any colors,
Light?
What can you hear?
Noticing any sounds.
Or any sense in the air.
Feel the temperature against your skin in the ground or surface beneath you.
Let yourself wander through this place or simply sit within it.
This is a space you can return to anytime you need rest.
So let yourself really receive it now.
Good.
We can let this image begin to soften and fade.
Knowing it will always be here for you to return to.
Bring your sankalpa back to mind now.
The same intention you planted earlier.
Notice how you feel about this intention now.
How much more it feels true in this moment.
Or how much more receptive and open you are to receiving it.
Silently repeat your sankalpa to yourself three more times.
With the same feeling as before.
Letting it root even more deeply into you now.
Trust that this intention is already taking root,
Growing in its own time.
In its own way.
And that you are so worthy of it.
And now slowly start to broaden your awareness back out.
Beyond the breath.
Beyond your body.
And into the room and space around you.
Begin to notice the surface beneath you again.
Supporting you.
Notice any sound in the room or outside of it.
Feel the temperature of the air on your skin.
Start to deepen your breath a little.
And gently invite movement back into the body.
Maybe wiggling your fingers and toes.
Rolling your wrists and ankles Take your time here,
There's no need to rush.
Whenever you feel ready.
Take a full stretch through the body.
In whatever way feels good.
And then taking as much time as you'd like.
Slowly and gently open your eyes.
Letting them adjust to the light and space.
I honor and thank you for showing up for yourself and giving yourself this time to truly rest.
I hope you carry this restfulness with you as you move forward into the rest of your day or evening.
Take good care.
