Greetings and welcome to this yoga nidra session designed to give you a quick reset when needed.
If you are new to the practice of yoga nidra,
You will soon realize its many benefits beyond mere deep relaxation.
Over the many years of practice,
I have discovered this to be a deepening path of release and expansion,
Especially when combined with meditative mindfulness,
As in this instance.
In this yoga nidra,
You will find within its structure a 10-minute meditative reset based on the practice of anapanasati,
Or breath awareness.
It is an ages-old practice that uses the breath as the object of meditation,
Bringing a sense of calm-centeredness to the mind.
This practice is particularly helpful during stress-filled days when we are being pulled this way and that by the various competing elements in our lives.
Before we begin,
Make sure that you set aside a private space for yourself where you will not be disturbed.
So,
Let's begin.
So,
Lay down on the floor on a yoga mat,
And cover yourself with a warming blanket if necessary.
It really helps if your feet are warm.
Pop an eyepillow on your eyes and place a bolster under your knees to lift your legs up a little from the floor.
This has the effect of flattening the lower back area and taking tension away from there.
Begin to release any tensions in your body by,
At first,
Checking your alignment.
Make sure that your spine is as straight as possible,
And your head and neck are in line with your spine.
Have your arms placed a few hand spaces from the side of your body,
Hands,
Palms up and open to the ceiling,
Relaxed and soft.
Take a deep breath in and slowly stretch your arms out.
Lift your legs through to the ankles.
Exhale and push down,
Imagining that all tensions are exiting and being pushed out through the soles of your feet.
Let the feet flop loosely out to the sides.
Breathing gently now from the lower belly,
Begin to take note of the breath.
Natural,
Slow breath,
Focusing on creating a slightly longer exhalation.
Easy does it.
Notice the body in this relaxed state,
Feeling heavier.
There is a sense of security,
Knowing that you are safe.
In your sacred place,
Give yourself permission to let go of any cares and worries.
You can always come back to them later on.
Let go of any persistent thoughts.
Watch them floating away with each deeper exhalation.
And notice there is more space between thoughts.
And notice a great feeling of peace arising in the body as we relax more and more,
Letting go and being present in this here and now.
And now,
In your mind's eye,
Create for yourself a ball of glowing golden light.
The energy of this ball is created with your own chi,
Your own life force.
It feels warm and familiar and pulsates with the rhythm of life.
Imagine this ball of pulsating golden light at the top of your head,
At your crown chakra.
Move it on command to different parts of your body.
Notice that the energy at each point pulsating,
Releasing any knots of tension that you are holding.
And healing the body.
Releasing and healing.
Releasing and healing.
Releasing and healing.
Crown chakra.
Third eye from the soles of the feet.
Bring the energy slowly back up through the body.
Up through the spine.
And release the energy now.
Return your attention to the breath at the belly.
Becoming aware of the body.
Heavy.
Relax.
Now become aware of the breath.
Move your awareness of the breath to the entrance of the nostrils.
Place all of your concentration gently on this spot.
And become aware of the sensations of the breath here.
Feeling the coolness of the inhalation.
Feeling the warmth of the exhalation.
Enter into a state of being where all that exists is the breath.
Become one with the breath.
If any thoughts arise,
Simply let them go and return to the breath.
Notice deep peace arising.
Let go of your awareness to the breath.
Notice how your awareness floats freely in space without thought.
Simply being here.
Right now.
Begin to let go of breath awareness in this present moment.
Notice awareness.
Notice the boundless nature of your being.
No boundaries.
Floating in the present moment.
No thought.
Simple,
Pure being.
Return your awareness now to your body.
If you feel comfortable,
Let your awareness dwell in your heart center.
And from there,
Breathe deeply and consciously.
Become fully aware of other feelings in your body.
Wiggle your toes,
Your fingertips.
Take a deep inhalation.
And exhale luxuriously.
Slowly,
Raise your hands above your head.
Stretch your entire body.
Feeling more than alive in this present moment.
Feeling completely refreshed,
At ease,
And joyfully happy to be in this present moment.
This is the end of this yoga nidra.
Be well.
