Hello,
Everyone.
Welcome to this guided yoga nidra practice.
Please make your way onto a yoga mat.
Or if you'd like to practice sitting up,
That's fine.
You can sit in a chair.
Just make sure that your back is supported.
You can also lean against a wall.
And for the practice,
You do have the option of keeping your eyes closed.
Or if you feel more comfortable,
You can keep them open.
As long as you focus on an arbitrary point in front of you,
Just gazing at it.
If you're lying down,
You probably want to grab a pillow for underneath your head.
You want to support underneath your knees.
If you have issues with congestion,
You might want to prop yourself up a little bit higher on a pillow.
A little bit of an incline.
If you're pregnant,
It's best for you to lie on your left side.
With a pillow under your head,
Forearm,
And one between your knees.
Wherever you are,
Just get yourself comfortable.
Maybe cover yourself with a blanket.
If you need a pair of warm socks,
Do that.
And just tuck yourself in.
Get yourself cozy.
And I'll ask for the duration of your practice,
Do your best to remain still.
And also that you keep your arms on their respective sides of the body.
Find yourself even more relaxed.
Feel the weight of your body heavy on the surface beneath you.
You begin to feel even more relaxed.
All of the muscles in your face relaxed.
The tension in your shoulders relaxed.
The back side of your body relaxed.
Now begin to notice the sounds outside of your space.
The farthest sound you can hear.
Maybe it's an airplane.
The sounds your neighbor is making.
The rustling of leaves in the trees.
A bird chirping.
Now bring your awareness to the sounds you hear inside of your space.
The sound of the refrigerator humming.
Perhaps it's a heater or air conditioner.
Water inside of pipes.
Now bring that awareness to the sounds you hear inside the container of your own body.
The inhales and the exhales of your breath.
The sound of your heartbeat.
Gurgling in your belly.
At this point,
I invite you to set a sankalpa.
One being that you have the intention to remain awake.
By repeating to yourself three times,
I am awake.
I am awake.
I am awake.
The next sankalpa or intention would be one that you set for yourself.
A quality you might want to embody.
Starting with the word I or the words I am.
For example,
I am love.
Or I am forgiving.
It doesn't have to be perfect.
The first one that comes to mind is usually the one that is best.
And when you have that intention in mind,
Repeat that silently to yourself three times.
Now we're going to move through a rotation of consciousness where I will name out body parts.
You do not need to change these parts or move these parts.
Just allow your attention to flow from one part to the next.
And we'll begin specifically with your right thumb.
What does it feel like?
Is it tingly?
Is it numb?
Now move your awareness to your right index finger.
Right middle finger.
Ring finger.
And pinky finger.
Swirl that awareness to the palm of your right hand.
Top of your hand.
That energy shifts up to your wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
And it moves into your right armpit.
Streaming down to your ribcage.
Right side waist.
Pelvis.
And hip.
That energy travels down to the top of your right thigh.
Right knee.
Shin.
Ankle.
Moving around to your right heel.
Sole of your foot.
Top of your foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Feel your right side body all at once.
Feel your right side body all at once.
Now shift that awareness over to your left thumb.
Feel that energy in your left index finger.
It moves to your middle finger.
Ring finger.
And pinky finger.
It travels to the palm of your hand.
Back of your hand.
This energy moves to your wrist.
Up through your forearm.
Your elbow.
Upper arm.
Feeling your shoulder.
Heart pit.
Left side ribcage.
Pelvis.
And hip.
This energy glides down to the top of your left thigh.
Left knee.
Shin.
Ankle.
And heel.
It swirls around through to your left sole of your foot.
Top of the foot.
And big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Now feel the left side of your body all at once.
Feel the left side of your body all at once.
Feel the left side of your body all at once.
Now draw your awareness to both of your feet together.
Both of your heels together.
Feel both of your calves together all at once.
That awareness permeates the backs of your knees.
Backs of your thighs.
Back of your pelvis.
Your tailbone,
Sacrum area.
There is a light energy that travels to your lower back.
Releasing any tension that may have been lingering there.
It moves to your middle back.
Your upper back and shoulders.
This awareness moves to your collarbones.
And you feel the right side of your neck.
The left side of your neck.
The back of your head.
Top of your head.
You feel the entire inside of your skull.
You bring your awareness to your forehead.
Your right eyebrow.
Left eyebrow.
Relaxing all the tiny muscles around your eyes.
You bring your awareness to your right eyelid.
Left eyelid.
And both of your eyes.
You move your awareness to your right cheek.
Right ear.
Left ear.
Right nostril.
Left nostril.
Top lip.
Bottom lip.
Your roof of the mouth.
Relaxing your tongue and your jaw.
This awareness moves back down through your neck.
Through your rib cage.
And glows your heart forward.
It illuminates your belly.
And behind your eyelids.
You see a white light.
Now I'm going to ask you to count backwards from the number 11.
Down to one.
And if you lose count,
Simply start back at the number 11.
So it'll sound something like this.
Inhale.
11.
Exhale.
Inhale.
10.
Exhale.
And so on.
Exhale.
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