Namaste and welcome to this yoga nidra practice for a nervous system reset.
My name is Pat and I'm honored to guide you into this sacred space of deep rest and renewal.
Yoga nidra,
Or yogic sleep,
Is a powerful practice that allows us to access profound relaxation whilst remaining awake and aware.
In this state,
Your body and mind can release tension,
Reset and recharge.
To begin,
I invite you to find a comfortable position,
Preferably lying down.
You might like to place a blanket over yourself for warmth,
Or a cushion beneath your knees for extra support.
Adjust your clothing,
Shift your body,
Take some time to settle in.
Allow yourself to fully relax into the surface beneath you.
Feel the weight of your body sinking into the ground,
And notice the sense of stillness,
The sense of being completely supported.
Let go of the need to do anything or be anywhere else.
This is your time for rest and healing.
Before we begin,
Take a moment to set your sankalpa,
Your heartfelt intention.
Your sankalpa is a positive statement that reflects your deepest desire.
It acts as a seed planted in the fertile soil of your subconscious mind,
Growing and flourishing as you nurture it with awareness.
Bring to mind your sankalpa now.
If one does not arise naturally,
You may use the phrase,
I am calm,
I am at peace,
I am whole.
Repeat your sankalpa silently three times,
And let the words settle into your heart.
As though you're gently planting this intention in the center of your being.
Trust that this sankalpa will take root and integrate into every layer of your consciousness.
Now,
Bring your awareness to the weight of your body resting on the ground.
Feel gravity drawing you down,
Grounding you,
Holding you.
Notice the sensation of your body pressing against the surface beneath you.
With each exhale,
Allow yourself to release tension.
Soften your jaw,
Relax your shoulders and let your hips sink.
Feel the back of your head supported.
Notice how your body begins to settle,
And how the ground holds you unconditionally.
We will now guide your awareness through your body,
Part by part.
This practice allows the mind to fully inhabit the body,
Releasing tension and bringing balance.
Bring your attention to your right hand.
Feel the thumb,
Index finger,
Middle finger,
Ring finger and pinky.
Notice the palm,
The back of the hand,
The wrist.
Move your awareness to the forearm,
The elbow,
The upper arm and shoulder.
Now shift to the right side of the chest.
Feel the rise and fall of the breath here.
Move down to the right waist,
Hip,
Thigh,
Knee,
Ankle,
Heel,
Sole.
Sense the entire right side of your body alive with awareness.
Move to your left hand.
Feel the thumb,
Index finger,
Middle finger,
Ring finger and pinky.
Sense the palm,
The back of the hand and wrist.
Continue up the left arm,
Forearm,
Elbow,
Upper arm,
Shoulder.
Now bring your attention to the left side of the chest.
Feel the rise and fall of the breath here.
Moving down to your left waist,
Hip,
Thigh,
Knee,
Ankle,
Heel,
Sole and toes.
And now sensing the entire left side of your body alive with awareness.
Now bring your attention to the entire back of your body.
Feel the shoulder blades,
The spine,
The lower back and the weight of your pelvis.
Move to the front of the body.
Feel the belly rise and fall.
The chest expand with breath.
And the softness of your throat and face.
Finally hold the sensation of your entire body in your awareness.
As though your whole being is illuminated by a gentle light.
Now shift your awareness to the rhythm of your breath.
Feel the cool air entering your nostrils and the slightly warmer air leaving.
Allowing the breath to flow effortlessly,
Just like waves rolling in and out.
Begin to deepen your connection to this rhythm.
As you inhale,
Imagine you're drawing in calm,
Peace and energy.
As you exhale,
Release tension,
Release stress and let go of anything you no longer need.
Feel each breath like a soothing wave washing over your body,
Calming your nervous system and restoring balance.
Now imagine a sanctuary within you,
A place that feels safe,
Serene and nurturing.
It may be a lush forest,
A quiet beach or a glowing light in your heart.
Whatever arises is perfect for you.
Step into this sanctuary with your mind's eye.
Feel the ground beneath you.
Notice the colors,
The textures and the sounds.
Perhaps you hear birds singing,
The gentle rustling of leaves or the sound of waves.
Let this sanctuary envelop you.
Feel its safety and warmth.
Imagine its energy flowing into every cell of your body,
Soothing your nervous system.
Bringing you into perfect harmony.
Now return to your sankalpa,
The seed that you planted earlier in this practice.
Repeat it silently to yourself three times.
I am calm,
I am at peace,
I am whole.
Feel these words resonating throughout your body and mind,
Reinforcing your intention at the deepest level.
Trust that your sankalpa is now a part of you,
Guiding and supporting you as you move forward.
Expand your awareness now to encompass your entire body.
Feel every part of your being alive and vibrating with energy and peace.
Imagine your body surrounded by a soft golden light.
This light flowing in harmony with your breath,
Gently pulsing and radiating calm,
Balance and vitality.
Hold the sensation of your whole body resting deeply.
Feel the trillions of cells within you,
Alive and at peace.
It is time to slowly return to the present moment.
Begin by bringing your awareness to the surface beneath you,
The air on your skin,
And the space around you.
Take a deep breath in through your nose,
And exhale fully through your mouth.
Again,
A breath in through your nose,
Exhaling fully through your mouth.
Wiggling your fingers and toes,
Gently inviting movement back into your body.
When you feel ready,
And only when you feel ready,
You might roll to one side and rest there for a moment.
Then slowly pushing yourself up to a seated position,
Keeping your eyes closed if you can.
And from here,
Taking a few breaths,
Really savoring the sense of calm and balance that you've cultivated.
Thank you for practicing with me today.
May the peace and balance you've created in this space ripple into every part of your life.
May you be peaceful,
May you be happy,
May you be free.
Namaste.
