Welcome to your Yoga Nidra practice.
Today we're going to explore the gentle art of finding peace and joy in the simple moments of your day as we reset your nervous system.
Take the next couple of minutes to get completely comfortable.
Maybe you're lying down or seated with your spine long and supported.
Allow your body to settle,
Heavy and relaxed against whatever is beneath you.
Feel the gentle embrace of the earth holding you.
Take a slow,
Deep breath in,
And as you exhale,
Release any lingering tension that may have accumulated.
Let your shoulders soften,
Your jaw unclench,
And your brow smooth.
Start to bring your awareness to the sounds around you.
Don't attach any judgment,
Just simply let them be.
Now gently draw your senses inward.
Notice the sensation of your clothing against your skin,
The air touching your face.
Feel the quiet hum of your own presence.
You're safe,
You're here,
And you're ready to rest in the embrace of this moment.
Now gently bring your awareness to our Sankalpa,
The specific intention for this practice.
This is a powerful seed of focus we're planting together for this meditation.
Repeat it silently three times,
Allowing its essence to resonate within your being.
I radiate joy in every moment,
Finding beauty in simplicity.
Feel the quiet power of these words settling into your heart,
Trusting that this beautiful intention will guide your experience during this practice.
Now gently shift your awareness to your body,
Allowing it to become the focus of your attention.
We'll move through observing each part with tenderness and acceptance.
There's no need to move,
Simply bring your awareness to each part as I mention it.
Now bring that awareness to your right hand,
The thumb,
The index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of your hand,
The back of your hand,
Your right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel your entire right arm relaxed and heavy.
Now move to your left hand,
The thumb,
The index finger,
Middle finger,
Ring finger,
The pinky finger,
The palm,
The back of your hand,
Your left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel your entire left arm soft and still.
Shift your awareness to your right foot,
The big toe,
The second toe,
Third toe,
Fourth toe,
Pinky toe,
The sole of your foot,
The top of your foot,
Your right ankle,
Shin,
Calf,
Knee,
Thigh,
Hip.
Feel your entire right leg sinking deeply.
Now move to your left foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The sole,
The top of your foot,
Your left ankle,
Shin,
Calf,
Knee,
Thigh,
Hip.
Feel your entire left leg completely at ease.
Now bring your attention to your back body,
The soles of your feet,
Your calves,
The back of your thighs,
Your buttocks,
Your lower back,
Middle back,
Upper back,
Your shoulder blades,
The back of your neck,
The back of your head.
Feel your entire back body resting fully and completely supported.
Now bring your attention to your front body,
The crown of your head,
The forehead,
Eyebrows,
Eyes,
Nose,
Cheeks,
Mouth,
Chin,
Your throat,
Collarbones,
Chest,
Belly,
Hips.
Feel your entire front body soft and open.
Finally bring your awareness to your whole body,
Sensing it as one unified field of energy,
Peaceful and still.
Shift your awareness now to your natural breath.
You don't need to change anything.
Simply observe its gentle rhythm.
Feel the cool air as you inhale and the warm air as you exhale.
Notice the subtle rise and fall of your belly with each breath,
Like gentle waves on a calm ocean.
Just breathe,
Allowing your breath to deepen your sense of peace.
For the next few moments,
Simply observe this flow,
A quiet anchor in your present moment.
Now we'll invite some pairs of opposite sensations,
Knowing they are fleeting experiences.
Simply allow yourself to feel them without judgment.
Feel a sense of heaviness through your entire body.
Imagine it sinking deeper and deeper,
Rooted in the earth,
Incredibly heavy.
Now let that go.
Instead,
Feel a sense of lightness.
Imagine your body becoming so light it could float,
Airy and ethereal.
Now let that go and bring in a feeling of coolness.
Imagine a refreshing breeze gently sweeping over your skin,
Leaving a crisp,
Cool sensation.
Now let that go and invite a feeling of warmth.
Imagine the gentle warmth of the sun on your skin,
A cozy,
Comforting heat spreading through you.
Now let that go and notice any areas of tension in your body.
Just observe them without trying to change them.
Now,
Notice the vast space of relaxation that also exists within you.
Rest in that relaxation.
Begin to imagine yourself waking up on a peaceful morning.
The first rays of sunlight are peeking through the window,
Casting a warm,
Golden glow across the room.
You can almost feel the gentle warmth on your skin.
Hear the quiet stirring of the world outside.
There's no rush,
No urgency,
Just the soft embrace of a new day.
You gently stretch,
Feeling the simple joy of movement in your body.
You make yourself a cozy cup of tea or a mug of coffee,
And watch the steam swirl delicately in the air,
Carrying that subtle,
Comforting aroma.
You wrap your hands around a warm mug,
Feeling the heat radiating into your palms.
You take a slow sip,
Savoring the rich,
Subtle flavor.
It's a moment of pure and simple pleasure.
As you gaze out the window,
You notice the dew sparkling on a single blade of grass,
A tiny droplet reflecting the entire world in miniature.
You see the intricate pattern of a leaf,
The vibrant color of a flower,
The effortless flight of a bird.
In these small,
Ordinary moments,
You feel a deep connection of wonder.
You realize that true magic isn't found in grand gestures,
But in the sparkle of the ordinary,
In the quiet beauty that surrounds you every single day.
Feel this sense of joy and contentment fill your entire being.
Now,
Gently bring your awareness back to our sankalpa,
Our sacred intention.
Repeat it silently to yourself three more times.
I radiate joy in every moment,
Finding beauty in simplicity.
Feel the truth of these words settling deeper within you,
Knowing that this intention is already woven into the fabric of your being.
Trust in its gentle unfolding.
Now,
Slowly,
Gently begin to bring your awareness back to your body,
To the room,
To the present moment.
Feel the gentle rise and fall of your breath.
Wiggle your fingers and your toes,
Slowly awakening your limbs.
And as you're ready,
Take a deeper breath and perhaps gently stretch your arms overhead.
Hug your knees into your chest.
There's no rush.
When you feel complete,
Slowly,
Gracefully open your eyes.
Carrying this feeling of peace,
This sparkle in the ordinary,
With you into the rest of the day.
Know that you have within you the capacity to find joy and beauty in every moment,
No matter how simple.
You are radiant.
You are connected.
You are magic.
What everyday sparkle will you notice today?
