Hello and welcome.
My name is Nathanya and I'm here to guide you through a yoga nidra effort.
This is a practice that I personally call on often because it helps me untether from the busyness of the world.
When my mind is racing,
When I feel detached from what's really important,
This practice,
This practice helps bring me back.
I invite you to find a position in your body lying down that allows you to feel comfortable.
Feel free to wiggle and move and adjust as many times as needed,
Always arriving back into a place of comfort.
Begin by noticing your feet and allow them to naturally fall outwards.
Notice the hips.
Could you let them be just a little heavier?
The arms rest gently by your sides,
Palms facing up,
Shoulders heavy,
Head heavy.
Soften your gaze or if it feels comfortable to do so,
Close your eyes gently.
Allow your whole physical self to become still.
Together we take a breath in and together we exhale slowly.
Yoga nidra is a very personal journey inwards.
While you'll remain awake and aware,
Simply listening,
You'll also allow yourself deep relaxation.
There is nothing to do.
There is nothing to achieve.
Simply follow the sound of my voice.
We begin by bringing our mind to a sankalpa,
A short positive intention or affirmation.
Perhaps you say to yourself,
I am at peace.
I trust the process of life.
And content.
This is a very personal mantra.
Choose one that fits with your body and silently repeat it a few times with deep awareness and with feeling.
Now release that mantra.
Untether yourself from it.
Let it go.
And we'll begin a journey through the body,
Simply bringing awareness of each part as it's named.
No movement,
Just your awareness.
Draw all of your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Right palm of the hand,
Back of the hand.
Right hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of the chest.
Right waist.
Right hip.
Left side of the chest.
Hamstring.
Back of knee.
Shin.
Ankle.
Heel.
Top of foot.
Bottom of foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now draw your awareness to the left side of your body.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Whole left side of chest.
Left waist.
Left hip.
Left thigh.
Hamstring.
Top of knee.
Back of knee.
Shin.
Ankle.
Heel.
Top of the left foot.
Bottom of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Draw all of your awareness to the back of your body.
Back of the head.
Back of the knee.
Upper back.
Middle back.
Lower back.
Right shoulder blade.
Left shoulder blade.
Whole spine.
Sacrum.
Tailbone.
Forearm.
Feel heavy at the entirety of your back body.
Each part of you that connects with the earth.
Let it fall.
Heavy.
Rooted in place.
And now,
Focus on the front of the body.
Forehead.
Eyebrows.
Space between the eyebrows.
Eyes.
Cheeks.
Nose.
Lips.
Jaw.
Chin.
Tops of legs.
Tips of toes.
Entirety of the front body.
Notice.
And then the whole right side of body.
Whole left side of body.
Both left and right.
Together.
Whole body.
Completely still.
Completely relaxed.
Now bring awareness to the breath.
From tips of toes.
All the way up,
Up,
Up,
Through crown of the head.
And then out and down again.
Breath in and up.
Feel the natural flow of air in and out.
Notice how it enters in through the nostrils.
Out through the nostrils.
In cool as it enters.
Out warm as it leaves.
Notice the gentle rise and fall of your belly,
Of your chest,
Of your whole body.
Like waves on a quiet day.
Cycling through the ocean in and out.
There is no need to change anything.
Simply observe.
Now imagine the most peaceful,
Safe place you have ever been.
Where did you take yourself?
Where do you feel most safe?
Go ahead,
Look around this space.
Perhaps it's real or created.
Where are you?
See it for the first time.
The color's bright.
The sound's crisp.
The smell's alive in your senses.
Feel yourself resting here.
Completely safe.
Completely at ease.
And go even more deeply as you trust the space you've entered,
The space you exist in.
Now return to your sankalpa.
The affirmation we began with the mantra that felt good in your body.
Repeat it three times,
Clearly,
With intention and meaning.
Let it take root in the stillness of your subconscious.
Now slowly bring your awareness back.
Feel your body resting on the ground,
The space around you,
The air against your skin.
Gently begin to move your fingers and toes.
Maybe you even wiggle your nose.
Let your breath deepen.
You can remain here as long as you'd like,
In a way that feels good for you.
It is from here that I close our Yoga Nidra practice together and encourage you to carry this peace with you,
Whether it be into a restful sleep or an intentional day ahead.
Thank you for practicing with me.
