Welcome to Yoga Nidra for a headache.
Find a comfortable place to lie down in Shavasana or corpse pose.
Lie on a yoga mat,
A bed,
Or any space where you feel comfortable and can fully relax.
You may want a blanket,
Some pillows,
Or even a bolster under your knees.
The point is to be as relaxed as possible.
This practice will take some time to fully dive into and fully come back from,
So please set aside enough time to really experience the practice.
Take some time to ensure you are as comfortable as possible before we begin.
We begin by cultivating stillness.
Begin to feel your body.
What parts might feel stiff,
Tight,
Or uncomfortable right now?
Is there anything you can do to allow them to relax more fully?
Any movements that are necessary to make before we dive into the stillness of Yoga Nidra?
Make any adjustments you need,
Ending in as much stillness as you can find.
Bring your awareness from your feet up through your legs into your torso.
Find any places of tension and just breathe into them.
Become aware of your hands,
Your arms,
Your chest,
And shoulders.
Breathing into any tension.
Finally,
Bring your awareness to your neck,
Your jaw,
And your head.
Again,
Breathe deeply into any discomfort,
Allowing your body to settle into stillness.
If your eyes aren't closed,
Allow your eyelids to grow heavy now,
Softening your gaze or fully closing your eyes.
Focus on your breath moving in and out of your body.
Don't change anything just yet.
Just notice how your body moves in response to your breath and how your breath moves through your body.
Begin to feel your breath moving into and out of your heart center.
Inhale through your nose and exhale through your mouth.
Two more times.
In through your nose,
Out through your mouth,
In through your nose,
And out through your mouth.
Resume normal breathing,
Allowing every inhale to bring a warm,
Safe feeling directly to your heart center.
Every exhale expels tension.
Perhaps your breath has a color as it brings in the warmth and comfort,
And a different color as it expels all the tension from your body.
With each exhale,
Notice the tension leaving your legs,
Leaving your arms,
Leaving your stomach.
As you inhale,
Bring the warm,
Heavy comfort into your leg,
Into your arms,
Into your stomach.
Exhale the tension from your chest,
Shoulder.
Let it pour out of your neck.
Inhale safety,
Steadiness,
And relaxation to your chest,
Shoulder,
And neck.
Exhale all of the tension out of your face,
Your jaw,
Your head.
As you inhale,
Feel the warmth of your relaxed body from head to toes.
Feel the heavy comfort infusing every cell of your being.
Repeat to yourself silently this intention.
My pain is flowing out through my breath.
My pain is flowing out through my breath.
My pain is flowing out through my breath.
Now,
Begin to notice each part of your body,
Beginning by visualizing your feet.
Your feet are heavy and warm.
Let them rest.
Relax.
Your legs,
Up to your knees and thighs,
Are heavy.
They are resting.
Relax.
Your stomach and lower back are resting,
Heavy.
Let them relax.
Your fingers,
Hands,
And forearms are warm and relaxed.
Resting.
Your upper arms are heavy.
Let them rest and relax.
Your chest and shoulders are resting gently on the floor.
Let them relax.
Your neck and head are heavy and warm.
Let them rest.
Your forehead and jaw are becoming heavy.
Let them relax.
The whole body is heavy and warm.
Relax.
Sinking into the floor,
Becoming one with the earth.
Bring your awareness into your breath,
Moving in and out of your body.
Don't change your breath.
Just notice.
Notice the automatic rhythm of inhale and exhale.
As you notice your breath,
Begin to count down on every exhale,
Starting from 27,
Counting backwards,
26,
25,
24,
23,
22,
21.
Continue silently on your own with every exhale.
In this deep stillness,
Feel the lightness of your being.
Your body is surrounded by a healing blue light,
Pulling any pain or tension out into the universe.
In its place,
Warm relaxation permeates your body.
With each breath,
More pain seeps out and more relaxation flows in.
My pain is flowing out through my breath.
My pain is flowing out through my breath.
My pain is flowing out through my breath.
Gently allow yourself to bring awareness to any part of this practice you would like to take with you through your day.
This could be a feeling,
A thought,
Maybe an insight.
No need to force,
Just allow your awareness to bring anything or nothing to you.
Find your way back into your breath,
Feeling the rhythm of the inhale and the exhale.
Slowly bring your awareness back into your body.
Don't rush,
Just feel the sensation,
The feeling of connection to the ground.
Very slowly,
Allow your breath to deepen.
Begin to wiggle finger and toe.
Maybe take a gentle stretch with arms overhead,
And when you're ready,
Roll over onto one side,
Eyes still closed.
Take a few deep breaths here and gently find your way into a seated position,
Bringing whatever thought,
Feeling,
Or insight came to you to take with you throughout the rest of your day.
Thank you for practicing with me today.
Namaste.
