Good morning,
Good afternoon,
Good evening from wherever you are in the world listening to this.
Thank you for tuning in,
Taking the time for yourself,
And for listening to this.
Today we'll be going through and giving ourselves the gift of yoga nidra.
So everyone who's listening,
Take some time to settle in,
Find a comfortable position laying down,
Grab a block or a bolster if you need,
A pillow perhaps,
A sweater if you want to be extra cozy,
Even a blanket,
And just use this time to get settled.
Now take a moment to get all of your niggles out,
All of your fidgets and fixings,
Any final knuckle cracks and stretches before we settle in for the next little while.
Adjust anything you need,
And simply get comfortable.
I want you to take a deep inhale,
Filling up your lungs as much as you can,
And then sigh it out,
Letting go of all of your thoughts,
Worries,
Attachments,
And I want you to repeat this another two times.
Once you've completed your final sigh,
You can breathe to your own rhythm.
We spend so much of our days rushing from one thing to another,
We're in our heads,
We're worrying,
Fussing,
Overthinking,
And we rarely stop,
We rarely stop for ourselves.
Our society has really placed incredible emphasis on the hustle,
On not resting.
It has glorified not sleeping,
Not taking time for rest and for pause,
Except that our brains need this,
Our bodies need this time to relax,
To rejuvenate,
To be able to give it the gift of pause.
You see,
Our brains actually need this in order to be its most creative,
To work out problems,
Find solutions,
Learn more about what we need and who we are.
So I really want you to let this yoga nidra be a gift to yourself.
A gift of time,
A chance to give yourself and your mind a rest.
Our minds will wonder,
That's okay,
We're human,
And once you're aware of it,
Then I want you just to gently pull yourself back to your breath or to the sound of my voice.
I want you to take a breath in for six counts and then out for six.
And as you're breathing,
I want you to become aware of anything that you might be hearing or not hearing.
Perhaps the silence beyond my voice is loud enough.
I want you now to feel the energy of the room that you're in.
What do you notice about it?
How does it feel?
And now,
What is your energy feeling like in this moment?
What do you notice in your body?
Where do you feel tension today?
Where do you feel warmth?
Just observe.
In for six,
Out for six.
I invite you now to set your intention for today,
Whether it's just for this practice,
Or for the rest of the day,
Or the rest of the week,
Month.
Perhaps this space that you're giving yourself gives you clarity into an intention that you want to set for the rest of the year.
But take the time now to set it,
Hold it dear to your heart.
I want to draw your attention to your right palm and imagine a warm white ball of light emerging from it.
Then moving to the tip of your right thumb,
Your index finger,
Middle finger,
Ring finger,
Pinky finger,
Your right wrist joint,
Forearm,
Elbow,
Upper arm,
Shoulder,
Your right chest,
Tummy,
Right hip,
Right thigh,
Knee,
Ankle,
Foot.
Feel the warmth of this light on your right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Breathe.
This warm white light has now moved into your left palm.
It's emerging now through your left thumb to your index finger,
Middle finger,
Ring finger,
Pinky finger,
Wrist joint,
Left forearm,
Elbow,
Upper arm,
Shoulder,
Left chest,
Tummy,
Left hip,
Left thigh,
Left knee,
Ankle,
Foot.
Breathe.
The warmth is hugging the soles of both feet.
It's moving to your heels,
Your Achilles,
Both of your calves,
The backs of your knees,
Hamstrings,
Glutes,
Sacral,
Lower back,
Middle back,
Upper back,
Your scapulas,
The back of your neck,
The back of your skull,
The crown of your head.
Feel the warmth in your forehead and around your eyes as it travels down to your nose,
Your lips,
Your chin,
Into your throat.
Feel the warmth in your throat,
Your collarbone,
Your chest,
Your tummy,
Both of your hips,
Your thighs,
Knees,
Shins,
Ankles,
The tops of your feet.
Now imagine this white,
Warm ball of light at the base of your body,
Surrounding the soles of your feet,
Growing warmer as it starts to suck out all of your worries,
All of your concerns,
Everything that's been on your mind,
Playing over and over again,
All of your attachments,
All coming through your body into this white ball of light at the base of your body,
At your feet,
Coming through the soles.
Imagine it all going into this white ball of light.
And now that it sucked all of these things from you and consumed all of these things,
It's now taken them away.
Now take a deep breath in,
Filling up your lungs with your breath and all of its space and then let out a big sigh.
Using your breath again,
I want you to count down from 25.
Every inhale is the next number down.
So your inhale is 25,
Exhale is 25,
Your inhale is 24,
And so on.
If your mind wanders or you lose track,
Just start again from 25.
We're in no rush here.
Remember this is a gift to yourself,
The gift of time.
Now descend.
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