Welcome.
My name is Lauren and I will be guiding you in this yoga nidra to help you quiet the mind.
The mind and the body are linked.
Body affecting mind,
Mind affecting body.
When the mind is calm,
The body is calm.
Go ahead and find a comfortable lying down position.
And if lying down doesn't work for you,
That's completely okay.
Just find a position that's right for you.
Be sure to support the body using props,
Pillows,
Blankets.
Paying extra special attention to the head as the head and neck being supported and comfortable is the gateway to your relaxation.
It's a signal to the body that it's okay to let go.
Close your eyes or take a soft gaze and notice your body and see if you can start to become aware of where you're holding on the tension.
See if you can notice if your shoulders are up towards your ears or maybe the belly is being sucked in.
Notice where you're holding or grabbing or clenching.
And in only a way that you will know how,
Welcome in a letting go.
An un-grabbing,
Un-clenching release.
Now we'll do the same letting go by welcoming in the breath.
And take a deep breath in for the count of four through the nose,
Filling the lungs,
Feeling the belly expand as you inhale.
And exhale slowly out the nose for a count of eight.
Repeating again,
Inhale,
Four.
Exhale for eight,
Letting go of tension as the body exhales and lets go.
One last time,
Inhale for four.
Sense into any tension you're holding.
Exhale for eight,
Allowing the body to sink deeper and deeper.
Bring your awareness to the brain,
Imagining the mind like a muscle or a sponge that's being squeezed with the fist.
And mentally imagine in only a way that you know how that you start to release the grip of the sponge,
Expanding,
Opening,
Relaxing the mind.
And the release that follows as the tension leaves the mind.
Imagine the mind sinking down towards the heart,
Anchoring into a space where no more thinking is needed,
Only feeling.
And let's welcome in your sankalpa for the practice.
If you're working with your own,
You may use that.
Or might you repeat mentally three times,
I easily let go of thoughts that I'm attached to.
Move all of your awareness to the heart space.
And as I guide you from one body part to the next,
Allow your attention to move easily,
Gently,
Sensing or noticing only what you notice,
With no pressure or judgment.
Take three breaths in and out through the heart space.
Move your awareness to the center of the throat,
The mouth,
Inside your right cheek,
Inside the left cheek,
Tip of the tongue,
Root of the tongue,
The right shoulder,
Elbow,
Wrist,
Palm of the hand,
Right thumb,
Index finger,
Middle finger,
Ring,
Middle finger,
Back of the hand,
Back of the wrist,
Back of the elbow,
Back of the shoulder,
Center of the chest,
Left shoulder,
Left elbow,
Left wrist,
Palm of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Back of the wrist,
Back of the elbow,
Back of the shoulder,
Center of the chest,
Navel center,
Pubic center,
Both hips,
Center of both thighs,
Both knees,
Center of the shin,
Tops of the feet,
Both big toes,
Second,
Third,
Fourth,
Fifth toes,
Bottoms of the feet,
Center of both calves,
Behind both knees,
Center of both hamstrings,
The tailbone,
Base of the spine,
The entire back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
The right eye,
Behind the right eye,
The right ear,
The left eye,
Behind the left eye,
The left ear,
Center of the forehead,
The mind's eye center,
Between the brow,
With your awareness on the third eye,
Also welcome in the awareness of your breath,
And if it would feel good to you,
Begin to imagine that as you inhale,
You inhale through the mind's eye,
Down to the base of spine,
And exhale from the base of spine,
Out the third eye,
Inhale third eye,
Down to the base of the spine,
Exhale back out,
Letting go of your breath,
And allow your awareness to move behind the forehead,
Into this space,
Where you can rest as your true self,
For a few moments,
Gently welcome back your sankalpa,
Mentally whispering three times,
I easily let go of thoughts that I'm attached to,
Take a deep breath in through the nose,
Exhale let it all go,
Repeating again,
Inhale through the nose with the intention of slowly awakening the body,
Exhale let it all out,
Notice your mind,
Notice the quality of your mind,
Notice the shifts in the awareness of your thoughts,
And the space between the thoughts,
Begin to notice your breath,
And the body being breathed,
Notice your body,
Feel the support of the earth below you,
And if the earth isn't below you,
Imagine the support of the earth rising up to meet your body,
And the support it provides,
When you're ready,
Start to slowly awaken the body in a way that would feel good to you,
With very small,
Gentle movements,
Moving into some larger movements,
And continue to slowly awaken the body,
As the body is open,
And receiving,
And very present right now,
Be kind and mindful of the thoughts that you start to bring in,
And how you start to move,
And how you go back into your day,
Move,
And think,
And transition mindfully,
And gently,
And softly,
Bringing the softness that this practice has given you with you,
Instead of pushing it away quickly to move on to the next thing,
Your practice of yoga nidra is now complete.
