Namaste.
I'm Rosalie and welcome to this NSDR,
Non-sleep deep breath practice,
Also known as Yoga Nidra.
This recording is being made in Bali.
I'm sitting right in front of a rice paddy.
It's nighttime and it's just rained,
So you may hear the sounds of nature in the background,
Insects and frogs,
Perhaps thunder rumbling in the distance.
I just allow these sounds to transport you to this place with me,
To this beautiful land of magic and wonder.
To begin,
Lie down and find your most comfortable position.
And as you settle in,
Allow any tension to drain from the body.
Could you allow yourself to fully land into the support beneath you and let any momentum from your day just drop away.
Could you take a nice big inhale through the nose.
Let it all go with a sigh.
And allow your breath to find its natural rhythm.
And with every exhale,
Allow yourself to sink deeper and deeper into the earth beneath you,
Allowing the whole body to soften from the forehead to the eyes,
The jaw,
The whole of your back body melting down,
Spreading in all directions.
Imagine taking up all the space around you as you expand,
Soften,
Release.
Now welcome your intention or sankalpa for this practice.
Perhaps you're working with your own or perhaps you'd like to use a phrase,
I am open and receptive to all the magic and wonder around me.
I am open and receptive to all the magic and wonder around me.
Silently whisper this to yourself and imagine this as a little seed that you're planting in the deepest part of you.
I am open and receptive to all the magic and wonder around me.
A rotation of awareness now,
Beginning at the crown of your head.
Bring all your awareness to the crown of your head,
The center of your forehead,
The right eye,
The left eye,
The right ear,
Inside the right ear,
Listening.
The left ear,
Inside the left ear,
The tip of your tongue,
Inside the right cheek,
Inside the left cheek,
Your lips and a sense of your whole face tingling with sensation and awareness.
The center of the throat,
The center of your chest,
Your heart space,
Both shoulders together,
Both elbows,
Wrists,
The palms of both hands,
Both thumbs,
The tips of the second fingers,
Third,
Fourth,
And little fingers.
Awareness back to the palms,
Wrists,
Elbows,
Shoulders,
Back to the center of your chest,
Down to the upper abdomen,
Your navel,
The sacrum,
Your right hip,
Your left hip,
Both hips together,
Simultaneously,
Both hips.
Awareness flowing down the thighs,
Knees,
Ankles,
The soles of your feet,
The big toes,
And the tips of all 10 toes.
From the crown of your head to the tips of your toes,
The whole body brimming with sensation,
Awareness,
A sense of aliveness.
And bring your awareness back to the soles of your feet.
Using the power of your imagination and intention,
Imagine you could breathe in through the soles of your feet,
Breathing energy and breath all the way up to the crown of your head.
And exhale,
Allowing this energy and breath to flow all the way back down to the soles of the feet.
Inhaling up from the soles of the feet to the crown of the head,
Exhaling back down to the soles of the feet.
Continue like this at your own pace.
Now let it go.
The whole body resting deeply now.
Just basking here in the medicine of deep rest and stillness for a few moments.
Now could you come back to that intention or sankalpa that you said at the beginning of this practice?
And could you repeat this to yourself once again?
Remembering this is a little seed of intention you've planted in the deepest part of you.
Internally whispering it one more time,
Perhaps your own or perhaps,
I am open and receptive to all the magic and wonder around me.
Now take a deep breath in.
Let it all go.
And when you're ready,
Slowly begin to awaken the body.
Slowly starting to wiggle the fingers,
The toes,
Perhaps making little circles with the wrists and the ankles.
Could you take a moment to notice any shifts,
Any benefits you might have cultivated within yourself during this short practice?
Just notice what is different.
And perhaps set an intention to carry any of these benefits with you into the rest of your day.
Thank you so much for practicing with me today from this beautiful spot on the magical island of Bali.
I love spending this time with you.
May you be happy.
May you be healthy.
May you be free.
Namaste.
You
