Welcome.
My name is Selena Leal.
And this is a brief practice of NSDR based on the highly effective ancient technique,
Yoga Nidra.
I invite you to find a comfortable position lying down for this practice.
Of course,
If being in a chair is your only option,
That's perfectly okay.
Get comfortable,
Have whatever support you need,
Pillows,
Blankets.
If you're lying down,
We'll take a traditional Shavasana position.
The arms are alongside the body with the palms facing upward.
The feet are a little wider than the hips.
The toes fall out to the sides.
Make any little adjustments you need.
And then I invite you to close the eyes.
And move into stillness.
Feel the sensations of the breath.
Flowing in and out.
For this practice.
There is nothing for you to do,
No efforting.
You can allow your mind to be guided.
Into this ease of relaxation.
Feel your body making contact with the support beneath you.
With each breath,
The body becomes heavier.
The shoulders drop down.
The pelvis.
It's heavy,
The legs.
The torso,
The arms,
The whole body is.
Like a weight that is gently sinking down.
You are so helped.
It's okay to let go here.
Sense the air moving across your skin.
Feel the flow of the air as it enters through the body.
And then releases.
Feel the space of your heart.
As if it is being held by a warm embrace.
Something kind and tender.
A warmth that expands.
In and all around you.
Like a soft,
Warm hug.
Become aware of the sounds far away.
Just notice them.
Without judging them as good or bad.
You will now hear me name different parts of the body.
Allow the body to remain still.
As your mind follows.
Sense your jaw.
Labs.
Calmness.
Tongue.
Feel your cheeks.
No.
Eyes.
Forehead.
Both ears.
Sense the whole head and face.
Feel the throat and neck.
Both shoulders.
Upper arms.
Elbows.
Four arms.
Both rest.
Palms of the hands.
Backs of the hands.
Sense all fingers and thumbs.
Feel the chest.
Ways.
The whole belly.
Feel upper back.
Med back.
Low back feel the whole pelvis.
Both hips.
Upper legs.
Sense both knees.
Lower legs.
Both ankles.
Tops of the feet.
Soles of the feet and heels.
Feel all toes.
Become aware of the whole body.
The whole body.
The whole body.
All is well.
All is well.
All is well.
You are hell.
You are supported.
Feel yourself.
Relaxing deeper.
And deeper.
And deeper.
A gentle wave of peace.
Moving through your whole body.
A gentle wave of peace.
Fills your mind.
Comforting wave of peace.
Fills your emotions.
All is well.
All is well.
All is well.
Feel the body breathing.
The sound of my voice.
Guides your awareness.
Back to consciousness.
To the space.
Around you.
To your body.
That is.
Stay in this restful space for as long as you like.
If you are ready to complete.
Slowly move the fingers and toes.
Deepen the breath Take a long stretch through the arms and the legs.
If you're on your back,
You can bend your knees to roll over onto one side.
And whenever you're ready.
Use your hands to assist you to come up to a seat with the eyes closed.
Let us all place our hands over our heart centers.
And offer a gentle bow of gratitude.
Gratitude to yourself.
Gratitude to life.
Gratitude to this precious physical body.
Let us take one more full breath in and out.
And when you're ready,
Slowly open the eyes.
Huh.
Thank you for sharing your practice with me.
All my love.
