Welcome!
My name is Natalie and today we will be doing a practice for quick rejuvenation.
I would like to ask you first of all to sit comfortable.
Whether you want to lie down or sit up,
Support it.
Choose any position that is comfortable for you right now.
Get ready for this practice for rejuvenation.
You can tuck a thin pillow or a blanket under your head if you'd like.
You can also cover yourself with a blanket.
Do anything you need to do to get as comfortable as possible.
You can always pause this meditation while you get a blanket or a pillow.
Check for any lumps or bumps of clothing,
Jewelry or anything else that might distract you.
If you find any,
Adjust them now.
Now,
Scan your whole body.
Make sure you're as comfortable as can be.
Feet relaxed.
Legs.
Hips.
Back.
Arms.
Shoulders.
Jaw.
Forehead.
Check in and make any further adjustments if it will help you to be more comfortable.
Feel yourself settling in.
And now,
Set aside anything that's happened before this moment.
Set aside anything that's happening after this practice.
Bring all of your awareness into your practice for the next 15 minutes.
Set everything aside for these moments to rejuvenate.
Take a deep breath in.
And as you exhale,
Let go of any tension,
Any fatigue.
Let go of any thoughts,
Any need to do.
Just be.
This is your time for yourself.
Nothing to accomplish.
Just enjoy this peace.
Make any final adjustments if you have any.
Make any final adjustments if you haven't done so already.
Begin to experience the stillness even more.
Know that you can move,
But if it feels good,
Allow yourself to enjoy the stillness.
This change.
This chance to do nothing.
Rest.
Just as you like.
If it feels restful,
Allow these words to be received energetically rather than mentally.
Even your mind can rest now.
In its place,
There is effortless awareness.
Feel all experience becoming more and more effortless.
Serene and effortless.
This Yoga Nidra has now begun.
A series of energetic points will be named.
Allow your awareness to flow freely from point to point.
Like connecting points of light or energy curves.
Start with awareness on the point between your eyebrows.
Experience it energetically rather than physically.
The point between your eyebrows.
The hollow of the throat.
The right shoulder joint.
Shift freely.
The right elbow joint.
Wrist joint.
Right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Experience energetically.
The right wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
Over to the left shoulder joint.
Elbow joint.
Wrist joint.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Back up to the left wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The navel center.
The tip of the tailbone.
The right hip joint.
Right knee joint.
Ankle joint.
The right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the right ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
Now sweep your awareness to the left hip joint.
Left knee joint.
Ankle joint.
The left back toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the left left ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
The navel center.
The heart center.
Hollow of the throat.
The eyebrow center.
The eyebrow center.
The eyebrow center.
Now become aware of your breath.
No need to change the breath in any way.
Simply bring your awareness to your breath.
As you exhale,
Feel that you let go of any fatigue,
Stress and tension.
As you inhale,
Feel that you're pulling in boundless energy.
Exhale,
Letting go of fatigue,
Stress and tension.
Inhale,
Filling up with boundless energy.
Exhale from the crown of the head down to the toes.
Inhale from the toes up to the crown of the head down to the toes.
Inhale from the toes up to the crown of your head.
Exhale from the crown of your head down to your ankles.
Inhale from the ankles up to the crown of your head.
Exhale from the crown of the head down to the knees.
Inhale from the knees up to the crown of your head.
Exhale from the crown down the spine to the tailbone.
Inhale from the tailbone up the spine to the crown.
Exhale from the crown down to the spine to the navel.
Inhale from the navel up to the spine to the crown.
Exhale from the crown down to the spine to the heart center.
Inhale from the heart center up the spine to the crown.
Exhale from the crown down to the throat center.
Inhale from the throat center up the spine to the crown.
Exhale from the crown down to the spine to the heart center.
Inhale from the crown down to the bridge between the nostrils.
Inhale from the bridge between your nostrils up to the crown.
Now to the third eye.
Exhale down to the bridge between your nostrils.
Inhale from the bridge between your nostrils up to the third eye.
And back to the crown.
Exhale down to the bridge between your nostrils.
Inhale from the bridge between the nostrils up to the crown.
And exhale from the crown down the spine to the throat center.
Inhale from the throat center up the spine to the crown.
And exhale from the crown down the spine to the heart center.
Inhale from the heart center up the spine to the crown.
Exhale from the crown down the spine to the navel.
Inhale from the navel up the spine to the crown.
Exhale from the crown down the spine to the tailbone.
Inhale from the tailbone up the spine to the crown.
Exhale from the crown of the head down to the knees.
Inhale from the knees up to the crown of your head.
Exhale from the crown of your head down to the ankles.
Inhale from the ankles up to the crown of your head.
Exhale from the crown of your head down to your toes.
Inhale from the toes up to the crown of your head.
Feel that your whole body is breathing in and out.
Inhaling cosmic energy from all around you.
Exhale any energy blocks that you may experience.
Continue to breathe this way for a few breaths.
Inhaling cosmic energy.
Exhaling any energy blocks.
Now bring your awareness back to your heart center.
Notice your heart center rising on inhalation,
Falling on exhalation.
Bring your awareness back to your body.
This yoga needs to be done in a way that you can feel it.
Dhyanidra is now complete.
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space you are in.
Notice the sounds.
Introduce more movement in the body by taking a few deep breaths.
Now wiggle your fingers and your toes.
Feel the energy coming back to the body like electrical currents.
Stretch or move your body any way you want.
Continue to feel the energy coming back to your body.
And if you are lying down,
Whenever you are ready,
Roll to your right side.
Take a few deep breaths here.
Recall any experiences you had from this practice today.
And now slowly,
Gently press yourself up to a sitting position.
Keep your eyes closed if you can,
And take a deep breath.
Notice the energy rising up as you sit upright.
We'll finish this practice by shouting Aum three times and shouting Dhyanidra.
Aum is a universal vibration.
Shanti means peace.
Feel the energy rising during your shant.
Aum,
Aum,
Shanti,
Shanti,
Shanti.
And whenever you are ready,
Softly open your eyes and bring the rested,
Rejuvenated sensation into the room and into the rest of your day.
Until next time,
Namaste.
