Yoga Nidra 2 - Expand & Contract
by Maya Butti
Yoga Nidra 2 - Expand and Contract - This Yoga Nidra is an exploration of the edges of our bodies. Come deep into this whole-body relaxation and come out with softness and body awareness. This is the 2nd of a series of 8 Yoga Nidra, designed to practice in sequential order, going deeper with each practice. I recommend practicing one weekly. Background music "Adrift" by Christopher Lloyd Clarke
Transcript
Hello,
My name is Maya and welcome to your practice of Yoga Nidra.
Take a couple of moments to set yourself up in a comfortable position.
We will remain motionless for the duration of the practice,
Laying yourself down in Shavasana,
Making any adjustments that you need to.
Once you have settled down,
Closing the eyes,
Letting yourself relax fully into the ground,
Taking a couple of deep breaths,
Deep inhalation,
Slow and controlled exhalation.
Letting your whole body soften and relax into the ground.
Trust that you are in a safe space to relax.
From the crown of your head to the tip of your toes,
Letting your whole body soften into the ground.
Being aware of every single part of your body,
Softening into the ground.
Whole body awareness as one unit.
Soften and relax into the ground.
Softening your skin,
Relaxing your muscles.
Whole body softening.
Taking a moment to set your Santh Kalpa or your intention.
Repeating it to yourself in a short and affirmative sentence.
Whole body awareness.
From the crown of your head to the tip of your toes.
Whole body awareness.
Bringing your awareness to the crown of your head.
Noticing every sensation on the crown of your head.
There's no need to judge or analyze the sensation.
Be fully aware of the crown of your head.
Back of the head.
Moving your awareness across the forehead.
Soften and loosen the skin across the forehead.
The eyebrows.
And then becoming aware of your eyes.
Soften and relax your eyes to the back of your head.
Become aware of your nose.
The sensation of air coming into your nose and out of your nose.
Whole body awareness.
Moving to your cheeks.
Upper lip,
Bottom lip.
The touch of your two lips together.
Your chin.
And your ears.
Whole face awareness together.
Whole face head awareness together.
Become aware of your neck.
Front of the neck.
Back of the neck.
Sides of the neck.
Whole neck awareness together.
Whole body awareness.
From the crown of your head to the tip of your toes.
Bringing your awareness to the right shoulder.
Top of the shoulder.
Front of the shoulder.
Back of the shoulder.
Whole right upper arm.
The elbow.
And forearm.
The right wrist.
Thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
Front of the right palm.
Back of the right hand.
Whole right arm awareness.
From the top of your shoulder to the tip of your fingers.
Soften and relax your whole right arm.
Whole right arm awareness.
Whole right arm awareness.
Moving your awareness to your left shoulder.
Top of the left shoulder,
Front of the shoulder and back of the shoulder.
Left upper arm.
Elbow.
And forearm.
The left wrist.
Thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
Front of the left hand.
Back of the left hand.
Whole left arm awareness.
From the top of the shoulder to the tip of the pinkies.
Softening and relax the whole left arm.
From the top of the shoulder to the tip of the pinkies.
Whole body awareness.
From the crown of the head to the tip of your toes.
Whole body awareness.
Softening and relax your whole body into the ground.
Become aware of your collar bones.
Right side of the chest and left side of the chest.
Upper abdomen.
Navel.
And lower abdomen.
Pelvis.
Whole front of the chest and belly awareness.
Feeling the whole chest and belly as one unit.
Softening and relax.
Become aware of the top of your back.
Middle back.
And lower back.
Whole length of your spine awareness.
Allowing the sensations to be as they are.
Softening and relax into the ground.
Whole back awareness as one unit.
Softening and relaxing.
Whole body awareness.
Become aware of your right hip.
Top of the hip.
Front of the hip.
Back of the hip and right buttocks.
Front of the right thigh and back of the right thigh.
Being aware of every single sensation.
The right knee.
Front of the knee and back of the knee.
Shin and calf.
Right ankle.
Top of the foot.
Sole of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Whole right leg awareness.
Feeling as one unit from the top of your hip to the tip of the right toes.
Whole right leg awareness.
Softening and relax your whole right leg into the ground.
Whole body awareness.
Moving to the left hip.
Top of the left hip.
Front of the left hip.
Back of the left hip and buttocks.
Front of the left thigh and back of the left thigh.
Front of the knee and back of the knee.
Left shin and left calf.
The ankle.
Top of the foot.
Sole of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Whole left leg awareness.
From the top of your hip to the tip of your toes.
Be aware of your whole left leg as one unit.
Softening and relax the whole left leg into the ground.
Whole body awareness as one unit.
Be fully aware of every sensation in your whole body from the crown of your head to the tip of your toes.
Whole body awareness.
From the crown of your head to the tip of your toes.
Softening and relaxing your whole body into the ground.
Be aware of the parts of your body that are making contact with the ground.
The back of your head.
The length of your back.
The buttocks,
Legs and heels.
Feeling the whole backside of the body making contact with the ground.
Feeling the sensation of the ground below you.
Feeling your whole body become heavier and heavier.
Feeling your whole body starting to sink into the ground.
Whole body becoming heavier and heavier.
Sinking deeper and deeper into the ground.
Whole body awareness.
Sinking deeper and deeper into the ground.
Heavier and heavier.
Whole body sinking into the ground.
Sinking deeper and deeper into the ground.
Relaxing into the heaviness of your body.
Sinking deeper and deeper.
Whole body sinking into the ground.
Whole body heavy.
Experience the sensation of heaviness in your whole body as you are in the ground.
Letting yourself fall deeper and deeper.
Whole body awareness.
Whole body awareness.
Whole body awareness.
Feeling yourself pause there.
Feeling your body slowly starting to become lighter.
Whole body becoming lighter and lighter.
Feeling the top of your body and the back of your body becoming lighter and lighter.
Feel and experience the sensation of lightness from the crown of your head to the tip of your toes.
Whole body becoming lighter and lighter.
Higher and higher.
Lighter and lighter.
Higher and higher.
Whole body awareness.
Whole body becoming lighter and lighter.
Becoming lighter and lighter.
So light you can start to feel your body coming off of the ground.
Whole body becoming higher and higher.
Lighter and lighter.
Experience the sensation of lightness from the crown of your head to the tip of your toes.
Lighter and lighter.
Higher and higher.
Higher and lighter.
Higher and higher.
Experience the sensation of lightness from your whole body.
Whole body awareness.
Whole body lighter and lighter.
Whole body awareness.
Starting to feel your body laying on the ground.
Feel your body laying on the ground.
Feeling the edges of your body.
Starting to feel your body expand.
Whole body expanding in all directions.
Feeling your body growing up and down,
Side to side.
Expanding and growing in all directions.
Whole body awareness.
Whole body awareness.
Expanding and growing.
Expanding and growing.
Up and down.
Side to side.
Whole body growing.
Feel yourself taking up space.
Taking up as much space as you need.
Continuing to expand your whole body.
Feeling the edges of your body.
Whole body awareness.
Whole body expanding.
Whole body expanding.
Feeling the edges of your body and your expanded self.
Experience the edges.
Starting to contract yourself to become smaller and smaller.
Bring your body back in.
Becoming smaller and smaller.
Contracting and shrinking.
Whole body drawing in.
Getting smaller and smaller.
Draw yourself in.
Smaller and smaller.
Feeling yourself getting smaller and smaller.
Smaller and smaller.
Drawing yourself in until you become a tiny little star in the middle of your belly.
Drawing everything in,
Into yourself.
Becoming a tiny little star in the middle of your belly.
Drawing everything in to yourself.
Smaller and smaller.
Smaller and smaller.
Drawing everything in.
Drawing everything in.
Drawing everything in.
Drawing everything in.
Drawing everything in.
Drawing everything in.
Slowly starting to bring your awareness back to your body.
Feel yourself laying here on the ground.
Feeling the back of your body pressing into the ground.
Whole body awareness.
From the crown of your head to the tip of your toes.
Whole body awareness.
Feel yourself laying here on the ground.
Softening and relaxing your body into the ground.
Feeling all of the sensations on your skin.
Feeling the touch of the clothes on your skin.
Feel how you are laying here on the ground.
Starting to deepen your breath.
Feeling your lungs expand with every inhale.
Contract with every exhale.
Gently moving fingers and toes.
Extending your arms overhead and taking a huge stretch like you just woke up.
Rolling over to one side.
Pause for a moment there.
Gently pressing yourself up into a comfortable seated position,
Taking your time.
And when you arrive,
Pressing your hands together.
Giving yourself gratitude for making time for yourself today.
And if you'd like to extend your gratitude to anything else,
Go ahead.
Thank you for sharing your practice.
Namaste.
Namaste.
Namaste.
