Namaste.
Welcome to Yuga Nidra,
Non-sleep deep rest.
In our time together this practice will lead you step by step into a space of profound relaxation.
A sanctuary where concerns like stress,
Insomnia,
Anxiety and depression softly fade away.
Find comfort in a tranquil environment where the hustle of the external world drifts into the distance,
Granting you a moment of undisturbed peace.
As you settle down feel the grounding support beneath you,
Be it the gentle touch of a yoga mat or the comforting hold of your bed.
Tailor this space for yourself,
Maybe with a cushion cradling your head or a slight elevation for your knees.
Position your legs in a relaxed splay,
Toes surrendering to their own weight,
While your arms lie at ease beside you,
Palms upturned,
Open to the subtle gifts of the cosmos.
For a richer encompassing experience consider using headphones.
I'll enhance every detail,
Channeling your attention to the journey within.
Throughout our shared experience let your tongue find a soft resting place against the roof of your mouth,
With lips sealing tenderly.
When it feels right,
Breathe effortlessly through your nostrils,
Harmonizing with the life's gentle ebb and flow.
Should you drift towards the realm of slumber during our expedition,
Embrace it,
Trust this process,
For it will offer precisely what your spirit seeks.
And when it's time a soft call of a bell will guide you back,
Reuniting you with the present.
Take a nurturing breath,
Let it flow out and unite it.
We'll begin this rejuvenating exploration of our inner landscape,
Starting by focusing on your toes.
Notice how they feel,
Any sensations,
Tension or warmth,
Any sensations,
Tension or warmth.
Shift your awareness,
Slowly moving up to the soles of your feet,
Then moving from that space slowly to the top of your feet.
Allow your attention to glide to the ankles.
How are your ankles doing?
Noticing how they feel,
Any sensations.
Taking our journey higher up to our calves,
Noting sensations as you go,
As you go slow.
Explore the knees,
Then the thighs,
Slowly going to your knees,
Saying hello to your knees.
Whenever it's time,
Moving on to these big muscles,
The thighs,
Checking out how they are feeling today,
What kind of sensations are coming up.
Is there any tension?
Just observe what is.
Moving further up,
Slowly,
Slowly,
Feel the weight and the warmth of the hips and pelvis,
Kind of sensations come up as you're turning more and more into the body,
More within,
Moving slowly to the very start of the spine,
And traveling up vertebra by vertebra,
Slowly,
Every breath,
One vertebra up,
Feeling its gentle curve,
Being grateful for its curve,
Grateful for its function.
Function.
And again,
Checking in if there are any sensations coming up as we're traveling up further and further,
Vertebra by vertebra,
Up to spine.
As we're arriving around heart area,
Let's start to feel how your chest is rising and falling with each breath,
Observing rise and the fall of the breath,
Observing the rise and fall of the chest.
From there,
Traveling further up the vertebras,
Let your attention envelope the shoulders.
How are your shoulders doing?
Is there any sensation?
And slowly trickle down the arms until you arrive at the elbows,
Checking in with the elbows,
Making your journey slowly to your wrists from your elbows,
Arriving at the wrists.
What kind of sensations are there?
Are there any sensations?
Going further to the fingertips,
Checking in with your fingertips.
And from there,
From there,
Slowly glide back up the arms and come to the throat and the neck.
What sensations do you feel at the throat?
What sensations do you feel at the neck?
And saying bye to your throat and your neck and ascending to the face,
Coming to the jaw.
Is your jaw relaxed?
What sensations are there?
What about your cheeks?
Moving on to your eyes slowly and to your forehead.
Sense the back of the head,
The top and then the entire head.
Again,
Sensing the back of the head.
What sensations are there?
And slowly traveling up the back of the head,
Coming to the very top.
And from there,
Feel your whole entire head.
From here,
Feel a wave of relaxation wash over you from head to toe.
Warm water,
Caressing your whole body from head to toe,
Feeling more and more relaxed as you're checked in with your whole body,
Observing everything that can be observed.
Starting to reconnect to your toes,
Imagining any tension melting away in your toes,
Feeling your feet,
Letting them become heavier,
Even more relaxed,
Even more relaxed.
Moving up to your ankles,
Also feeling your calves at the same point,
Releasing all the stress.
Moving further up to the knees and thighs and big muscles,
Muscles,
Giving them permission to completely be.
Coming to your hips and your pelvis,
Letting them sink into the ground even more and more.
Moving to your spine,
Releasing and creating more space between the vertebrae,
Coming to your chest,
Your lungs,
Feeling the heartbeat,
The internal rhythm,
Releasing even more tension.
Coming up to your shoulders and down the arms,
Elbows to the wrists,
To the fingers,
Each muscle relaxed and heavy.
Coming to your neck,
Your throat,
Your face,
Every feature softening,
Every expression,
Undone,
Connecting to your entire head,
Completely free and light.
Feel a certain lift coming over you as you feel grounded,
Also feel lifted as you're reconnecting with your toes.
Realize it is like they're floating in the air,
The feet light and weightless,
Calves and thighs,
Light as feathers,
The hips and pelvis floating above the ground,
The spine and back suspended,
Chest and arms soaring gently,
The neck,
The face and the whole head rising to the clouds.
Slowly start to feel the weight of your body again,
Reconnecting with the surface beneath you.
Beneath you,
Feel your connection to the ground,
The support it offers,
Reawakening in your time,
Starting to wiggle your toes,
Wiggle your fingers gently,
Reawaken softly,
Start to feel your breath,
Making it bigger,
Making it deeper,
Letting it flow down into your belly,
Bringing yourself back to your body.
When you're ready,
Slowly open your eyes,
Coming back to the present moment,
Feeling deeply relaxed and connected as we're ending this journey.
I bow in front of you for your trust and your courage.
Your thoughts,
Kind words or a thumbs up mean so much to me.
Remember,
By taking this time,
You've done something incredible for your self-care today.
Namaste.
