I am defiant you.
And today we are going to practice Yoga Nidra.
You may have heard it by the name NSTR.
Non-sleep,
Deep rest.
It is a simple guided practice that bring your body and your nervous system into a state of deep rest.
So please find a comfortable space.
Lie down on your back and Let us begin.
Wherever you have come from today.
Whatever your day has held.
Whatever is on your mind.
You don't need to carry any of it right now.
This is your time.
Over the next 20 minutes or so I am going to guide you into a very deep state of rest not sleep exactly.
Not fully awake either.
Something in between.
Place where the body completely lets go.
And the mind grows still.
All you need to do is listen.
You don't need to do anything perfectly.
You don't need to achieve anything.
If you drift into sleep.
That is absolutely fine.
Your nervous system is still receiving the benefit.
Just arrive here.
Let us begin by setting up the body.
If you haven't already.
Lie down on a flat surface.
On that.
I'll wait.
Or even the floor.
Whatever is available.
And comfortable to you.
Let your legs stretch out naturally allow your feet to fall gently outward away from each other.
Completely relaxed.
Let your arms rest.
Alongside your body.
A few inches away from your sides.
Palms facing outward.
Let the fingers curl naturally.
Not gripping Not flat.
Just soft if you need a pillow under your head.
Use one if your lower back feels uncomfortable You can place a pillow.
Or a rolled blanket under your knees.
Take a moment to adjust now if needed.
Now gently close your eyes let your eyelids be soft Don't squeeze them shut.
Just let them fall closed.
Take a breath in through your nose.
And let it go.
Feel the surface beneath you.
The back of the head.
Your shoulders Gotta put it back.
Your weld back.
Your back.
The back of your hips.
The back of your thighs your cups and your heels resting completely.
Let the ground hold all of that weight.
You don't need to hold yourself up.
You don't need to be ready.
For anything.
Just let yourself be held.
Before we go deeper.
I invite you to sit.
Asankalpa.
So I'm going to go ahead is simply a short clear intention something through.
Something that matters to you right now.
It could be something like this.
I am at peace.
Or I am enough.
Or simply I rest deeply and wake up restored.
You don't need to say it out loud.
Just let it arise gently in your mind whatever came hold it lightly not forcing Not repeating.
Just planting it.
Like a seed in this white soil We will return to it at the end.
Now paying your attention to your breath not to change it.
Not to control a just to notice it.
As it is.
Notice how your breath moves on its own without any effort from you.
Feel the natural rise of the chest or the belly as you breathe in And.
.
.
The quiet release as you breathe out Breathe in.
Breathe out.
Now let your exhale be just a little longer than your inhale as if with each breath.
You are letting something go.
Something.
You have been holding.
Without even realizing it.
Breathe in gently.
I.
Breathe out slowly but fully.
Ready,
Check,
Save.
Feel the body,
Grow a little heavier a little softer.
A little more at rest.
Now i will guide your awareness through the body as an image part.
Simply bring your attention there.
You don't need to.
To move that part.
You don't need to tense.
Or relax it.
Just feel it.
Notice it.
And be with it for a moment.
Begin with the right hand right thumb right index finger,
Right middle finger Right.
Ring finger,
Right little finger the palm of the right hand the back of the right hand the right wrist.
The right forearm.
Right elbow,
The right upper arm.
The right shoulder.
The right side of the chest.
Right side of the abdomen,
The right hip.
The right tie.
Write me the right car right angle If you write here.
The sole of the right foot,
The right big toe.
Second two Hello.
Cool.
Now the left hand.
Left thumb.
Left index finger.
Left middle finger left ring finger,
Left little finger,
The palm of the left hand.
The back of the left hand.
The left wrist.
The left forearm connect elbow to the upper arm.
Connect shoulder,
Left side of the chest left side of the domino The left is.
.
.
The left thigh.
The left knee.
The left half.
The left ankle and up here.
Show off the next foot.
Select big toe.
Second tool.
Load.
Four.
Oops.
Now the back side of the body the right shoulder blade,
The left shoulder blade the entire upper back.
In the middle of the back.
The lower back.
DTL goal.
The back of the hips.
Back of both the legs and the heels now the front of the body the collar bones.
The chest.
The belly.
Gently rising and falling with every breath now the face the full day.
Wide.
Smooth.
And write REST the space between the eyebrows The eyes.
Soft and still behind closed lids the cheeks.
The jaw.
Like the jaws of a lion.
Net the back teeth part slightly.
Let the tongue rest on the lower palate of the mouth not pressed up not tense Just press 2.
The throat.
The back of the neck.
The very top of the head now feel the whole body at once the entire length of it.
From the tip of the toes.
To the top of the head.
Now I am going to invite you into a gentle image.
Allow yourself to be carried away by it.
You don't need to try.
Just listen.
And let it arrive on its own.
Imagine you are lying outdoors.
In a quiet,
Natural place.
Somewhere that feels completely safe and completely peaceful Perhaps you are under a large tree.
Edge branches above you.
White.
I come.
Giving a protective vibe.
The sky between the leaves.
So.
And shifting gently.
Or perhaps You are in the middle.
Or near water.
Let the image be whatever.
Feels more stressful.
There is a gentle breeze feeling.
Soft and cool.
Moving across the skin of your face across your hands.
Cool light and allure it.
Listen to the sounds around you.
Perhaps the chirping of the birds.
The field Russell of Leeds.
Or perhaps just a deep fight.
Stillness.
That has its own quiet sound.
The ground beneath.
Is warm and soft.
It is holding every part of you fully.
Completely.
There is nowhere to go from here Nothing to figure out.
Nothing to fix.
Nothing to be other than what you already are just this.
Now,
Very gently.
Bring your attention to the area around your chest.
Not to judge.
Not to fix anything.
Just to notice and upsells.
Is there any tightness?
Any heaviness.
Any illusion that has been quietly sitting there,
Whatever is there.
You don't need to resolve it right now.
You don't need to understand.
Where it came from.
And You don't need to make it go away.
Just let it be present.
Like a cloud moving through an open sky.
The sky doesn't push the cloud away.
It simply holds it.
And lets it move.
You Art the Sky.
Whatever feeling is here it is moving through you It is not new.
You are the space it moves through.
Wasp 10 and unchanged.
So I will guide you through a simple visualization.
Let go.
Of any efforts.
Of concentration.
Simply.
Receive damages.
The way.
You receive a dream.
Imagine yourself.
Standing.
At the edge of a still lake.
It is early morning.
Before sunrise.
Sky,
Above the water is a whale,
Three.
Just beginning to lighten at the edges.
The surface of the leaf.
Is completely still.
Like a mirror.
If you look out at it and there is no urgency in you.
No need to speak.
No need to be anywhere else.
Slowly.
You sit down at the water's edge.
Your eyes softer at the far horizon.
The first light of dawn begins to appear.
A faint golden moment.
Spreading slowly.
Quietly across the surface of the water.
To feel that warmth on your face.
On your chest slowly moving through your entire body,
Alone.
That asks nothing of you.
That simply arrives.
And teeth.
There is a deep quietness here.
As if something inside you.
That has been holding on for a very long time.
Finally,
X's.
Let the image go Let go of any effort.
You don't need to follow my voice closely anymore.
You don't need to do.
Anything at all.
Simply rest.
There is nothing that you need to be right now.
Know where to arrive.
Nothing to become.
Just this awareness Be quiet.
Be present.
And Be bold.
Before a little bit of time.
Bring back.
Your sankalpa.
Intention,
Use it at the beginning Feel it now.
Not as a thought you are trying to remember.
But as something that is simply hold it in this stillness,
In this white.
Now very slowly we can do return become aware of your breath again notice it quite steady.
Moving gently begin to feel the weight of your body again the surface beneath you.
Come back.
All the floors or the bed bring gentle awareness to your hands slowly begin to wiggle your fingers Now,
Bringing awareness to your feet slowly moving your toes,
Take a slightly deeper breath in.
And let it go fully if it feels natural Gently stretch your arms overhead.
Along.
Slow stretch through the whole body now turn slowly on to one side anything.
Rest there for a moment.
Your eyes still closed No rushing.
When you feel ready.
Gently press yourself up to a comfortable seated position.
Move slowly keeping eyes still closed Take a moment,
Just.
.
.
To sit here.
Let yourself fully arrive back notice how you feel in this moment right now.
There is no write.
Or wrong answer to that just what is true for you.
I know.
Whatever you experienced in this session.
Whether you felt deep stillness or your mind wandered or you drifted into sleep All of it.
Was perfectly fine.
Yoga Nidra works whether you feel it or not.
The body hears.
The nervous system receives.
The rest happens even when we think we weren't doing it right.
You showed up.
That is enough.
Take one slow full breath in.
And let it go carry this quietness.
Into whatever comes next.
Take care of yourself.
And I will see you next time.
Namaste.
