Hello my name is Maya and today I'm gonna guide you in a yoga nidra.
I'm gonna invite you to lay down in a comfortable position.
You start to feel yourself grounding to the floor.
You might want to place a bolster or a pillow underneath your knees.
You might even want to cover yourself up to feel nice and warm.
Your eyes gently closed.
Allow the body to behave to sink into the ground into the earth.
Notice all areas of your body connected to the ground.
Notice as well all the space around you.
Know that at this time everything is okay.
Nothing else matters but this time this body and this breath there is nowhere to go.
Nothing to do.
Here to simply feel and listen and breathe.
And don't worry if you don't listen.
Everything that I say as it's natural to flow in and out of conscious hearing.
The deepest part of you,
Your core self,
Is always listening.
And whatever you experience today this proxy will still work.
There is no way to do this wrong.
Simply listen without trying too hard.
Into stillness remain here for deep breaths and deep nourishment.
Repeat these words in your mind.
I remain awake and aware.
I remain awake and aware.
I remain awake and aware.
Continue to listen and experience just as it is.
Beginning to imagine yourself,
Feel yourself in a place of peace,
Of comfort,
Of serenity.
Maybe at the beach,
Maybe at the mountains.
Just find your peaceful place.
As you begin to see and sense and feel this place,
Mostly feel the energy within this place.
Feeling of comfort and embrace of peace and serenity.
This is your inner sanctuary.
Your inner sanctuary that you can return at any time during this proxy.
Any time during this proxy.
Any time during your day.
Any time during your life.
It's always there.
A part of who you are in a part of this proxy.
Notice the breath,
Your natural breath that is already there flowing through.
Notice the inhale.
Notice the exhale.
Begin to allow that breath to resonate deeper into the upper chest and the space of the heart.
Even being aware of the heartbeat,
Begin to listen to the beat of the heart and the breath around the heart.
Ask yourself what is my heart's deepest longing?
What is my heart desire at this very present moment?
Know that the heart may speak in words or colors or images or sensations.
Just let your heart guide you.
From your heart create your sankalpa,
An intention,
Affirmation based in the present and the positive.
So it's already happening.
Beginning with the two words I am.
Beginning with the two words I am.
And from your intention repeat it to yourself three times knowing that it's the truth.
I am.
Begin to allow your conscience to move through your body as you are guided.
Continue to listen and welcome all experience and sensation as it is.
Bring awareness to the face,
To the jaw,
To the cheeks,
The right,
To the left cheek,
Both cheeks.
Notice the mouth,
Notice the teeth,
Inside the right cheek,
Inside the left cheek.
Notice the tongue,
Underneath the tongue.
Notice the taste in the mouth.
From the mouth get a follow up to the nose.
Notice the length of the nose,
The nostrils,
The right nostril,
The left nostril,
Both nostrils.
Begin to feel air passing through the nostrils,
Any signs of smell.
Follow the nasal passages all the way up into the head.
Then to allow your awareness to travel outward to the ears,
To the right,
To the left ear.
Notice the wrinkles and folds of the ears,
Back of the ears.
Notice the ear canals and allow your awareness to travel back to the eyes.
Notice the eyelids,
Each and every eyelash where the eyelids touch,
Surface of the eyes.
Sense that the eyes behind the eyes feel the eyes colors as energy radiant wisdom.
Bring awareness to the forehead,
Back of the head,
Back of the neck.
Be aware of the notch at the base of the throat.
Traveling over to the right shoulder all the way down the right arm to the right hand.
Notice the right hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Aware the whole right hand as energy and vibration.
Traveling back up the right wrist to the forearm,
Elbow,
Up arm,
Whole shoulder.
Notice the notch at the base of the throat.
Traveling over the left shoulder,
Down the left arm,
Left hand.
Notice left hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger and fifth finger.
Notice the whole left hand as energy and vibration.
Traveling back up the left wrist,
Forearm,
Elbow,
Up arm,
Whole shoulder.
Notice again the notch at the base of the throat.
Bring the awareness to the upper chest,
The upper back,
Mid back,
Lower back,
Buttocks,
The belly button,
Navel center,
Right hip,
Right thigh,
Knee,
Lower leg,
Cuff,
Ankle.
Top of the right foot,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Back up the right to the navel center,
Left hip,
Left thigh,
Knee,
Lower leg,
Calf,
Ankle,
Top of the left foot,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Back up to the navel center.
Bring awareness to the root center between the seat bones.
Bring awareness to the navel center,
Awareness to the solar plexus,
Awareness to the heart center,
Awareness to the throat center,
Awareness to the third eye,
Awareness to the crown,
To the top of your head.
Bring awareness to the back of the body resting on the ground.
Bring awareness to the front body open to the sky.
Bring awareness to the right side of the body.
Bring awareness to the left side of the body.
Awareness to the right arm and the left leg together.
Awareness to the left arm and right leg together.
Bring awareness to the whole body.
Bring awareness to the whole body.
Bring awareness to the whole body.
The whole body is awake and aware.
The whole body is awake and aware.
The whole body is awake and aware.
Allow your awareness to return back to the physical body.
Notice all the contact with the ground feeling connected and supporting.
Notice all the areas of open space around and above your body,
Open and expansive to the sky above you.
As you bring awareness to the body,
Also notice,
Bring awareness to the breath and to allow the breath to deepen with each moment.
Allowing breath and expand for the whole entire body.
Take some time to bring awareness back to your intention that you set at the beginning of the practice.
I am.
I am.
I am.
Allow breath to deepen and start to bring movement into the body,
Fingers and toes to the wrist,
Ankles and arms.
Take your time to return.
You can bring your knees into the chest,
Give yourself a nice big hug.
Take a few moments there and when you're ready gently roll to the side.
When you feel ready return to comfortable seat.
Once you arrived in your comfortable seat position allow some time to settle to ground and you might bring your hands to the heart center.
Your thumbs maybe touch your sternum.
You might feel your heart beat.
You take a deep inhale to your heart center.
In your exhale just let go.
One more deep inhalation inviting all the prana to your cells,
To your DNA.
In your exhale let go.
Just notice the sensations,
How your body is feeling,
How your mind is feeling,
How is your breath.
Allow some time to acknowledge this beautiful creation.
And you can bow to yourself honoring your body,
Your life,
Your praxis.
Thank you,
Thank you,
Thank you so much for sharing this praxis with me.
I hope you have a beautiful day.
Namaste.
You
