This is Olivia Roberson from Lighthouse Yoga.
This is Yoga Nidra,
Full body relaxation,
Guided meditation.
Take the time now to set up your space so that there are no distractions and you can fully drop in to a relaxed state.
Put your phone on do not disturb,
Shut your laptop off,
Turn off your lights,
And create a clean space where you can fully relax and receive.
You might reach for your eye pillow and a blanket to set yourself up well.
Feel free to pause the recording and do that now.
So as you settle in,
Down onto your back in corpse pose or shavasana,
Let yourself take up space.
Feel free to shift,
Move,
Adjust until you find yourself in a comfortable position where you can rest.
When you find that just right position,
Feel your bones drop.
Let gravity pull you down deeper,
Deeper towards the earth.
Nothing to do here but simply listen and feel your body.
Don't worry if you come in and out of conscious hearing throughout this meditation as it's normal to do so.
Your inner body is always listening even when your conscious mind isn't.
So you'll still gain the benefits of this practice even if you end up falling asleep.
That being said,
Let it be your intention to remain awake as you do this relaxation.
Go ahead and set yourself up with a sankalpa,
A positive affirmation in the present tense.
Think about what your heart desires.
Ask your heart what is it that it's longing for.
One example of a sankalpa could be,
I am deeply relaxed.
I'll give you a moment now to think of your own affirmation or feel free to use mine.
With your affirmation in mind,
Repeat it to yourself three times.
If nothing came to mind when you were trying to think of an affirmation,
Let the space be open to just simply receive something from this practice.
Now we're going to go through the body,
Scanning it.
And as we go through this body scan,
You don't need to move,
You're going to remain still.
I invite you to pay attention to the sensations of your mouth.
Upper lip,
Lower lip.
Feel the space where the lips touch.
Feel your upper teeth and gums,
Lower teeth and gums.
Left cheek,
Right cheek.
Notice the root of the tongue,
Center of the tongue,
Tip of the tongue.
Feel your whole mouth.
Notice the energy buzzing in the mouth.
Start to bring the awareness now to your nose.
Nostril,
Right nostril,
Both nostrils.
Follow the nasal passages all the way up inside the head.
Feel as the breath flows in through the nose.
As it comes in,
The air is slightly cooler.
And as we breathe out,
Slightly warmer air.
Draw your attention now to your ears.
Left ear,
Right ear,
Both ears.
Feel the wrinkles and folds of the ears.
Follow the ear canals all the way inside the head.
Inner ear,
Eardrums.
Bring your awareness now to your eyes.
Left eye,
Right eye,
Both eyes.
Feel the bottom eyelids,
The top eyelids.
Feel the space where the eyelids,
Where the eyes close.
Notice each eyelash.
Feel the backs of the eyes,
Center of the eyes,
Surface of the eyes.
Feel your eyes resting in the sockets.
Feel them glowing with energy.
Let your awareness come now to the top of your head.
Left side,
Right side,
Center.
Feel the back of your head resting on the earth beneath you,
Heavy.
Feel left side and the right.
Feel the back of your neck,
Sides of your neck and throat.
Feel the awareness now into your upper back.
Left upper back,
Right upper back,
Center line.
Breathe into the right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger.
Notice back of the palm,
Palm of the hand.
Feel your whole hand alive with energy,
Radiant vibration.
Bring the awareness now to the left shoulder.
Left upper arm,
Left elbow,
Left forearm,
Wrist,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the hand,
Palm of the left hand.
Feel your whole hand now with energy glowing.
Bring the awareness now to the mid and lower back,
Left side,
Right side,
Center.
Breathe into the left hip.
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Whole foot.
Notice your right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot.
Whole foot.
Feel both feet glowing with energy.
Start to bring your awareness now to your breath.
Watch your body breathe.
Don't need to adjust the breathing in any way,
But just come to notice it.
You might notice the air is slightly cooler as it comes in through the nose.
Slightly warmer every time you breathe out.
Breathing in,
Noticing belly slightly rising as your lungs fill with air.
As you breathe out,
The belly falls.
Start to feel now your body heavy against the ground.
Feel your heavy sinking bones really surrendering to gravity,
Fully supported by the earth underneath.
Now start to notice a sense of lightness in the body.
Feel,
Sense,
Imagine like you could just float.
So light.
Now allow yourself to simply be enjoying the relaxed state that you have created.
You might notice energy or different sensations through the body.
You can just follow those in your mind's eye,
Just observing them without judgment.
Start to become aware now of all the backside of your body.
Every place touching the ground,
Back of your head,
Upper back and shoulders,
Hips,
Heels.
Notice now your front body.
All the places facing sky.
Your face,
Your heart,
Your belly,
Pelvis,
Tops of the feet.
Now start to notice all the space around you,
Outside of the body.
Become aware of that space outside of you.
Now bring your awareness back to your breath.
Noticing its rhythm,
Its pace.
It's perfect just the way it is.
Breathing in,
Imagine a wave of peace washing over you.
Breathing out,
Imagine releasing everything not serving you.
Could be fear,
Anxiety,
Worries,
Tension.
Breathe in light.
Imagine a wave of light rushing over your body.
Breathe out,
Letting go.
As you're ready,
Taking great care to preserve this relaxed state that you've created.
Start to roll over to one side.
Taking the fetal position.
You can rest on your upper arm bone like a pillow.
Take a few breaths here.
And when you're ready,
We will make our way to a comfortable,
Supported seat.
Putting your left hand on your heart,
Your right hand on top.
With great respect and love,
I honor my heart,
My inner teacher.
You can bring your hands together at heart center now.
Namaste.
The light in me sees and honors the light in each of you.
Thank you so much for sharing your practice with me.
Have a wonderful day.
