Hello and welcome to this yoga nidra practice.
This one will be a beautiful practice to do anytime you are feeling a little anxious or full of some sort of strong emotion and you would like a little pause,
A pause in the space between stimulus and response.
And then you just need a little reprieve.
So I invite you to get comfortable in any way that feels good for you today.
Make sure you're warm or a comfortable body temperature for you so you may want to add a sweater or a blanket.
It always feels nice and warm and you feel nice for me anyway to cover the eyes with a light covering.
We're just trying to reduce stimulation as much as possible for these moments together.
So as you nestle into your yoga nidra nest and get comfortable,
Just start to allow the support beneath you to hold you up.
So drop the holding,
Unclench your body,
Surrender into the space you've created for yourself.
This is your time.
This is your pause.
You deserve to be here and you deserve to rest.
So with each exhale,
Sink down a little more.
Feel your body letting go and trusting that you are supported here now.
And as you sink down,
You notice your body breathing,
Inhaling in nourishing fresh breath and exhaling anything that feels heavy at the moment,
Just for now.
Inhaling space,
Exhaling any heaviness,
Any tension,
Anything you don't need to hang on to at the moment.
And you observe your body naturally settling.
You might start to feel your nervous system starting to soften.
And just for a moment,
Bring your attention to the peripheral of your body,
The outer edges of your body,
And notice the outer edges of your body,
The skin,
The top of the head.
Notice the tips of your fingers and toes.
And then start to slowly travel inwards following the pathway into your body all the way into your heart space.
So all paths from the outside lead you to the inside into the center of your heart space.
And you feel your heart beating.
You feel your lungs breathing.
And you tune into this miraculous place within working to keep you here while you rest in peace,
While you rest in a sensation of calm,
While you rest your body and mind.
Breathing in,
You notice the sensations within and breathing out.
You continue to relax your whole body.
And as you rest at the center of your heart space,
You bring to mind a feeling of a wish,
A prayer,
An intention.
Maybe it's something for you,
A quality you would like to add to your life.
Maybe it's a little wish or prayer for someone else who needs the extra attention.
You start to bring this prayer or wish into your heart,
Feeling the effects of this wish,
Feeling the gratitude of this wish being true.
And repeat this prayer or wish or intention to yourself a couple of times,
Allowing the words to calm your beating heart.
And then just like you would release the string of a balloon into the air and watch it float away.
Just watch these words,
These prayers,
These wishes float away as you release them out into the space around you.
And from your heart space,
You feel your awareness dropping down.
As the wishes and prayers float away,
You feel your attention dropping down,
Down,
All the way down your legs,
All the way down to your feet,
And all the way down to the soles of the feet.
Feel the soul of the right foot,
The soul of the left foot,
And feel both feet together.
Feel the toes on the right foot.
Feel the toes on the left foot.
And feel all of your toes and both of your feet all together.
And your energy moves from the feet and travels up the legs floating up slowly to your knees,
Floating up slowly to your hips and your pelvis,
Floating up slowly to your belly,
Your back body floating up to your chest.
You feel your awareness move down your arms and into your hands,
Both hands together.
And you feel your awareness travel up to your neck and up to your face where you feel your eyes,
Both eyes,
Your nose,
And your mouth,
Your whole face together.
And your awareness floats all the way up to the top of your head and out through the top of your head and around your whole body like you are resting in a circle of golden light from your head all the way back down to your feet,
Resting in a golden sphere of light around you as you relax your whole body here.
And as you inhale,
You feel your breath filling this sphere of light as you inhale.
And you feel your whole body soften as you exhale.
Inhale breath filling this golden circle of light around your body.
And as you exhale,
You relax your whole body.
And I invite you to breathe like this 11 more times counting backwards from 11 to 1.
Breathing in,
You fill this space with light.
As you exhale,
You relax your whole body.
And as you exhale,
You fill this space with light.
And stop counting your breath and simply observe your body breathing.
Your body is breathing.
And you feel this golden sphere of light like a balloon floating in the sky,
This golden balloon floating.
And you see it floating down.
This balloon is floating back down,
Coming towards you.
And you welcome this golden sphere,
This golden balloon back into your heart space into the center of you.
And here you remember your prayer,
Your wish,
Your intention from the beginning.
You feel your prayer and you repeat it to yourself once again a few times,
Letting it resonate throughout your whole body.
And you feel your heart beating.
You feel your lungs breathing.
And you know the practice of yoga nidra is now complete.
You feel your fingertips and your toes.
You feel your nose in the top of your head.
As you slowly come back into this space and time,
You slowly come back into your present moment.
And when you feel ready,
You may open your eyes.
Thank you so much for taking time for yourself today and for sharing your time with me.
Thank you.
