Welcome to this practice of Yoga Nidra.
This meditation is for all levels.
My name is Jenna and I'm here as your guide.
All you need to do is listen for my voice.
Please lay on your back or be seated in a chair and grab any blankets,
Supports,
Or pillows to make yourself as comfortable as you can in this moment.
Warmth and privacy are important.
Let your feet naturally fall away from each other.
Your arms rest a little away from your body and turn your palms upwards.
Adjust your body position so that by feel you align your spine.
Take the time to move your clothing,
Your hair,
Remove anything tight from the body and begin to truly settle in to stillness.
Gently close your eyes and know that I will cue you to open them again at the end of this session.
During Yoga Nidra you are functioning on the levels of hearing and awareness.
You may find yourself slipping between deep relaxation and even sleep.
Let yourself go where you need to go today.
You'll notice that each time you practice you'll experience something new and hear something for the first time.
You are the creator of your own dream.
Give yourself permission now to become calm,
To become steady.
Take in a few easy and long breaths and let your own unique breath soothe you from the inside out.
Become aware of any sounds around you and move your attention from sound to sound without attaching to the source.
Focus on the most distant single sound that you can hear.
Follow it for a few seconds.
Move your attention now to the most close single sound that you can hear.
Follow it for a few seconds.
Imagine now the space you are in.
Without opening your eyes,
See your surroundings.
See the structures around you and nature beyond that.
Notice the surface beneath you and see your body laying or sitting right where you are.
See yourself laying or sitting just as you are.
Tune into each physical meeting point between your body and the surface beneath you.
Feel each point of contact precisely where they meet.
Total awareness of your body now in complete stillness.
And go to your breath.
Feel your inhalations entering your body and your exhalations exiting your body.
Become aware of an effortless and natural breath in and out.
Listen for each breath.
You may now plant a personalized seed of intention into your practice.
This is a short,
Present tense and positive statement repeated three times in your mind.
This is for you,
From you,
And it's what makes this practice yours.
For example,
The world is a friendly place.
The world is a friendly place.
Please plant your heart-centered desire with attention and with emphasis now.
Imagine now a pinprick of white light in the center of your throat.
It might just be the brightest,
Most soothing light you've ever seen.
And take it to your right shoulder,
A point of light.
To your right elbow,
A point of light.
To the center of your right palm,
A bright,
White,
Soothing point of light growing in intensity.
And go back to your right elbow,
Right shoulder,
And the center of your throat,
A point of light.
Take this bright glow to the left shoulder,
A point of light.
To the left elbow,
A point of light.
And to the center of your left palm,
A bright,
Soothing point of light growing in intensity.
Go back to the left elbow,
The left shoulder,
And to the center of your throat,
A point of light.
Take this to both thighs,
Bright pinpricks of light.
Both kneecaps,
Points of light.
Both soles of your feet,
Points of bright light growing in intensity.
To the center of your forehead,
This point of white light.
The center of your throat,
The center of your chest,
Your navel,
And the very tip of your tailbone,
A bright point of light.
And take in three deep breaths now,
Accentuating the intensity of these points of light,
Glowing in the body from the inside out.
Continue focusing on your breath.
Imagine the whole body breathing in and the whole body breathing out.
Breathing in,
The body tends to lift slightly.
Breathing out,
Let the body soften.
Breathing in,
Fill up with fresh breath.
Breathing out,
Relax the body.
Keep focusing on each inhale and each exhale as they naturally move your body.
And start counting these breaths now backwards from 54 to 1.
Like this.
54,
Body breathes in,
Body breathes out.
53,
Body breathes in,
Body breathes out.
52,
Body breathes in,
Body breathes out.
And so on.
If you lose your place or forget where you are,
Simply go back to 54 and begin again.
You may or may not reach 1.
You may or may not reach 2.
You may or may not reach 3.
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