Hello,
My name is Allie and thanks so much for joining me.
Please take this time to find a comfortable space to practice.
We'll designate a few minutes here to allow for settling in.
Gathering any props,
Pillows,
Blankets,
An eye pillow.
To aid in your support.
How might you create an intentional space?
Taking good care to support yourself,
Your body,
Your spirit.
Additionally,
You might consider stretching the arms,
The legs,
The neck,
Before you come to lie down on your back.
And yoga nidra,
Also known as yogic sleep.
Is an incredibly healing ancient practice.
The more one engages in this practice.
The more one experiences the benefits.
Which can be quite transformational.
It's okay if you fall asleep.
And if you do.
.
.
It is probably needed.
So let us begin.
Please come down to rest on your back.
Making any adjustments necessary.
Adjusting the head,
Neck,
Shoulders,
Pelvis,
Hips,
So that you can become effortless in the physical body.
Perhaps adjusting any props or blankets.
And if you could get 5%?
Maybe even 10% more comfortable,
What would you do?
Beginning to sense the body resting on the earth.
Surrendering the weight of your vessel.
Allowing the bones,
The muscles,
The joints to soften.
Release.
Sink into the support beneath you.
Bringing awareness into the face allowing any expression held in the forehead to fade releasing the jaw.
The tongue.
The density of the head.
Just for now.
Allow the shoulders to melt.
The bear.
The belly.
The legs.
The feet.
Imagining the body floating.
Floating.
Upon the crystal clear warm Caribbean Sea waters.
And then gently.
Turning your attention to your breath.
Noticing the rise and fall of your natural breath.
In the chest and the belly.
Rising and falling like gentle ocean waves.
Um.
.
.
And ow.
And let us begin to deepen the breath.
Taking a deeper sip of air in through the nose.
Holding the breath momentarily in the body.
And then releasing out through the mouth.
And we'll do two more breaths like this.
Breathing in.
Breathing out.
Creating space for deeper rest.
Once more breathing in fully.
Pausing.
And then releasing.
And returning to the natural rhythm.
Will now introduce a Simkalpa.
A heartfelt intention for this practice.
You might be working with your own Sankalpa.
Or I invite you to mentally repeat either of the following three times to yourself.
I welcome deep peace into every cell of my being.
I welcome deep peace into every cell of my being.
Or I give myself permission to rest completely.
I give myself permission to rest completely.
And now we will begin a rotation of conscious awareness throughout the body.
Allowing attention to glide from place to place.
Sensing the presence and expansion of your physical body.
And life force energy.
Moving your attention to different parts of your body.
As you hear them named.
Beginning at the crown of the head.
Sensing the scalp.
Any hair upon the head.
Warmth or coolness sensing the weight of the head.
Awareness moving to the center of the forehead.
Bringing awareness to the right eye relaxing the tiny muscles of the right eye.
The left eye.
Relaxing the tiny muscles of the left eye.
The right cheek.
The right temple.
The left cheek.
The left temple.
The tip of the nose.
The right nostril.
The left nostril.
And the upper lip.
The lower lip.
The inside of the mouth.
The roof of the mount.
Inside of the right cheek.
Inside of the left cheek.
And the tongue.
The gums and the teeth.
And the chin.
The jaw.
The entire face.
Resting and at ease.
Allowing awareness to drop into the throat.
The center of the chest.
The right side of the chest.
Right shoulder.
Right elbow right wrist top of the right hand.
Palm of the right hand.
The thumb.
The second finger.
Third finger.
Fourth finger.
Fifth finger.
Sensing the entire right arm resting.
The center of the chest.
Side of the chest.
Left shoulder.
Left elbow.
Left wrist.
Top of the left hand,
Palm of the left hand.
The thumb.
Second finger.
Third finger fourth finger.
Fifth finger.
And the entire left arm.
Resting on the earth and bringing awareness back to the center of the chest.
To the belly.
The pelvic bowl.
And the right hip.
Right thigh right knee.
Right shin and calf.
Right ankle top of the right foot.
Soul of the right foot.
And all of the toes.
The entire right leg resting.
Upon the earth.
In the pelvic bowl.
Left hip.
Left thigh,
Left knee.
Left shin and calf.
Left ankle.
Tap of the left foot,
Sole of the left foot.
And all of the toes.
The entire left leg resting.
Upon the earth.
And now beginning to sense the entire backside of the body.
The entire front side of the body.
And bringing awareness into the sensation.
Of the entire body.
Deeply resting upon the earth.
And shifting your awareness now into the ears.
The ears listening.
The whole body opening to listen.
And feeling the body breathing itself Take a natural breath in and out.
Unforced,
Easeful breath.
Observing that natural breath like gentle ocean waves In and out.
Surrendering to the natural air.
And flow.
Feel the breath at the belly.
Expanding in all directions.
And emptying out.
And imagining.
Your body floating upon crystal clear.
Open ocean waters.
Imagining that your body is floating upon crystal clear open ocean waters the heat of the sun warming you.
From head to toe.
You are held in the safe embrace of healing waters.
The waters cleansing you of what no longer serves your highest good and infusing you with deep,
Quiet truths A wise elder sea turtle.
Swims up and circles you.
You feel its silent,
Reassuring blessing.
That all is well.
That you are exactly where you're supposed to be.
Resting.
Restoring.
It swims on,
Leaving you to rest deeper into stillness.
Into trust and continuing to breathe.
We'll return to our Sankalpa.
Repeating the words mentally three times.
I welcome deep peace into every cell of my being or I give myself permission to rest completely.
And beginning to sense the earth beneath your body.
The room around you.
Making contact with the breath.
And drawing a deeper inhale in through the nose.
And a long exhale out through the mouth.
Repeating this twice more at your own pace and depth.
Breathing in.
Breathing out.
Breathing in once more.
And out Awakening the body slowly.
Wiggling fingers and toes softly nodding the head back and forth,
Side to side.
And making any stretches that feel supportive.
In your awakening.
Know that you can stay here resting for as long as you'd like to.
Or you can begin to gently open up the windows of the eyes.
Thank you so much for practicing with me.
And send some gratitude.
To yourself for choosing to practice,
For choosing to take care of you.
Please return to this practice whenever you feel called to.
May you be safe.
May you be healthy.
May you be peaceful and joyful.
May you be one with all that surrounds you.
And all that's within you.
May you be free.
Take so much care.
Thank you.
