Hello everyone and welcome to my channel,
Rainn Yoga.
I'm Bailey Rainn and today's yoga class is actually not a full on yoga class at all in sorts.
It's a yoga nidra.
So if you've never done yoga nidra before,
All you need to know is that it's a time to lay down,
To rest.
You can also do this seated if laying down is not an option.
But what we want to try not to do is fall asleep,
Which is very challenging when we're resting in a comfortable position for a long period of time.
Now for the most part,
Yoga nidra lasts for about an hour,
But I shortened my own personal script a little bit.
So hopefully as I'm recording this,
It doesn't end up being a full hour,
But more along the lines of about 30 minutes,
Maybe 45.
So to talk to yoga nidra for a minute,
It's working with the kosha systems,
The five kosha systems.
But we're only touching on three of the subtle body layers,
Your anamaya,
Your physical body.
So I will list off parts of your body to become aware of.
Then your pranamaya,
Which is your breath work.
We will focus on counting the breath.
And then after that,
It's the manamaya,
The mental sheath.
And so when we're on the manamaya,
I'll be listing random words.
And what you want to do is try to detach,
So it's the practice of discernment of a specific thing or emotion to these words.
And this is a technique that can be used in forms of therapy to help people go deeper and recalling life situations that changed them dramatically.
So if something comes up for you from a certain word,
For example,
Starfish,
It'll be random like that.
If there's an emotion or feeling that comes to it,
Try to release it.
Try to just see it as it is,
Not an attachment form of a memory.
So with that said,
All you're going to need for this practice is maybe you lay down on a bed,
Maybe you lay down on your couch,
Maybe you lay down on your yoga mat and support yourself just like you do when we do the sound baths here on my channel.
You can bring an eye pillow over your eyes,
Bring a blanket,
Anything you need to get comfortable.
And when you're ready,
Let's begin.
So go ahead and take any last wiggles,
Adjustments that you need,
Remembering that I'll be listing places of your body to become aware of.
So just bring your awareness to those places as they go,
And from there,
We'll drift into the rest of the mayas.
Crown of the head.
Between the eyebrows.
Between the eyebrows.
Tip of the nose.
Tip of the nose.
Jaw.
Jaw.
Collarbones.
Collarbones.
Shoulders.
Shoulders.
Right shoulder.
Right shoulder.
Right elbow.
Right elbow.
Right wrist.
Right wrist.
Right hand.
Right hand.
Right pinky finger.
Right ring finger.
Right middle finger.
Right index finger.
Right thumb.
Entire right arm.
Entire right arm.
Left shoulder.
Left shoulder.
Left elbow.
Left elbow.
Left wrist.
Left wrist.
Left hand.
Left hand.
Left pinky.
Left ring finger.
Left middle finger.
Index finger.
Thumb.
Entire left arm.
Entire left arm.
Chest.
Chest.
Ribs.
Ribs.
Belly.
Belly.
Pelvis.
Pelvis.
Right hip bone.
Right hip bone.
Right knee.
Right knee.
Right ankle.
Right ankle.
Right foot.
Right foot.
Right pinky toe.
Ring toe.
Middle toe.
Second toe.
Big toe.
Entire right leg.
Entire right leg.
Left hip bone.
Left hip bone.
Left knee.
Left knee.
Left ankle.
Left foot.
Left foot.
Left little toe.
Left ring toe.
Left middle toe.
Left second toe.
Left big toe.
Entire left knee.
Entire left leg.
Entire left leg.
Entire body as a whole.
Entire body as a whole.
Entire body as a whole.
Begin to focus on your breath.
Inhaling 1,
2,
3,
4.
Exhaling 1,
2,
3,
4.
Inhaling 2,
3,
4.
Exhaling 2,
3,
4.
Inhaling 2,
3,
4.
Exhaling 2,
3,
4.
Begin to lengthen the breath.
We inhale 2,
3,
4.
Exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Long exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
5,
6,
7,
8.
Continue counting.
Now we move a little deeper to the mind,
Remaining detached to any image or word that arises.
Glowing light.
Glowing light.
Glowing light.
Cozy bed.
Cozy bed.
Cozy bed.
Grass.
Grass.
Grass.
Clouds.
Clouds.
Clouds.
Red rose.
Red rose.
Red rose.
Expansive body of water.
Expansive body of water.
Expansive body of water.
Bird.
Bird.
Full moon.
Full moon.
Allow yourself to begin to become aware of the air around your body,
Taking in any senses from smell to sound to touch that surrounds your space and your body.
From this space of awareness,
Begin to deepen your breath.
Nice full inhales.
Nice sighs of exhales.
Every breath brings you more back to your body.
Deep inhale.
Audible exhale.
From that breath,
You begin to welcome movement.
Wiggling the toes.
Wiggling the fingers.
Rubbing your thumb over each fingertip.
Feeling your skin.
Rolling the wrists.
Rolling the ankles.
Creating any movement you need to come back.
To the space you're in and to come back to your body.
Welcoming any stretches,
Any organic movement that feels right.
For today's practice,
You don't need to come up to seated to seal it.
You can continue to rest in the bliss of where you are.
The light in me honors the light in you.
Wherever you are,
Bring the hands to heart center or to rest on your chest.
Sending yourself love and light from my heart to yours.
Namaste.
Om shanti shanti om.
Don't forget to like and subscribe.
Bye guys.
