Welcome.
My name is Selena Leal.
I am an international coach and teacher.
And I'm so grateful to be together for this practice of yoga nidra.
Yoga Nidra translates to yogic sleep.
And is a powerful way to passively move into a deeper experience and state of ease and relaxation.
For this practice,
I invite you to find a comfortable position,
Lying down if possible.
If that's not possible,
Of course you're welcome to be comfortable in a chair.
If you are lying down,
You may wish to be in bed or if you're on the floor on some kind of padding like a yoga mat or a blanket.
Take the feet.
A little wider than the hips.
Allow the toes to fall out to the sides.
Have whatever you need to feel really comfortable for this practice.
You may wish to have a pillow or a bolster behind the knees.
Something small for behind the neck or the head.
The body tends to cool down,
So you may wish to have a blanket.
It's also nice to really bring the awareness inward.
So you may wish to have something to cover your eyes as well.
Allow the arms to be alongside the body with the palms facing up toward the sky.
If the eyes are still open,
I invite you to close them.
Make any little adjustments you need.
And then find your way to stillness.
The benefits of Yoga Nidra are most powerful.
When we remain still throughout the duration of the practice.
Of course,
If you need to move the body,
That's perfectly okay.
Again,
Find your way to stillness.
Start to deepen the breath.
As you inhale.
Feel the belly and the chest rising up toward the sky.
And as you exhale,
Feel the body softening down into the earth.
Inhale,
There's this expansion.
With the breath through the torso.
Exhale,
Feel this softening happening.
With each breath you may feel.
The muscles.
Becoming more relaxed.
A sense of the bones and the whole body.
Becoming heavier.
As tension starts to melt.
And the body settles into this support.
Beneath you,
Behind you.
Feel the coolness of the air.
As it moves in through your nostrils.
And the warmth.
As it moves out.
Sense the air moving across your skin.
Allow a slight space between the teeth.
So the jaw can begin to soften.
The small muscles.
In the forehead.
Around the eyes and the mouth also.
Soften.
For these next few moments.
Allow your awareness to rest.
On the sensations of the breath.
There is nothing else for you to do.
Nothing else.
To fix or solve.
Feel this flow of the breath.
Moving in and out of the body.
This is a time that is for you.
To rest.
To be to allow yourself to be here just as you are.
With whatever you're feeling or thinking.
It's okay to be just as you are.
Bring your awareness to the center of your chest.
Your heart center.
Imagine or feel.
You are moving deeper.
And deeper into the space of your heart.
Where there is this innate wisdom.
Deeper and deeper.
Touching into this peaceful wisdom.
Of your heart.
This space where You know what you need.
Now from this space of the heart.
Ask your heart.
What is my deepest desire?
Listen for the answer with an open mind.
And now let us create.
Asankhapa.
An intention statement.
That is created in the present tense.
As if what we're desiring is already manifest,
Is already there.
Present in our lives.
So if you are.
.
.
Deepest desire.
Is to remember the peace of your being.
Maybe your Sankalpa is.
.
.
I am an embodiment of peace.
Of your deepest desire is.
To live in joy and enjoy your life.
Maybe your Sankalpa sounds like I am.
Living my life joyfully in every moment.
As you create your sankalpa.
I invite you to use the words I am.
For anything we speak after I am.
In any language.
Brings.
That.
Into creation.
So create your sankalpa.
And then silently repeat it three times.
Take a deep,
Full breath in and out.
As you feel the body becoming.
Heavier.
More relaxed.
With each breath.
You are safe here.
You are cared for.
Become aware of the sounds far away.
Become aware of the sounds in the space around you.
Silently repeat in your mind.
I am away.
And aware.
We will now move the awareness to different parts of the body.
Allow the body to remain still.
As your mind follows my voice.
Sense all 10 toes.
Feel the soles of the feet and heels.
Sense the tops of the feet.
Feel both ankles.
Sense the lower legs,
The calves and shins.
Feel the knees.
And the space behind the knees.
Sense the front and backs of the upper legs.
Feel both hips.
Sense the whole pelvis.
Heavy,
Relaxed.
Sense the whole belly.
Feel the waves.
And solar plexus.
Become aware of the whole chest.
Sense low back.
Mid back.
Feel upper back and shoulder blades.
Sense both shoulders.
Feel the upper arms.
Elbows and the space inside of the elbows.
Feel the forearms.
Both rests.
Feel the palms of the hands.
Backs of the hands.
Sense all fingers and thumbs.
Become aware of the neck and throat.
Sense the jaw.
There.
Peace.
Gums.
Tongue.
Feel the nose.
Both eyes.
Forehead.
Become aware of both ears.
Sense the whole scalp and face.
Become aware of the whole body.
The whole body.
The whole body.
Recall your sankalpa.
Silently repeat it three times.
Feel the body becoming heavy.
Heavy,
And even heavier.
With each breath like the body is sinking down.
And now feel the body becoming lighter.
Lighter and lighter.
Like the body is becoming weightless.
Again,
Feel the weight of the body sinking down.
The body becomes heavier and heavier.
And heavier.
Weighted down into the earth.
And then the body.
Becomes lighter.
Lighter and lighter becoming so buoyant.
It's as if the body is beginning to float.
Weightless like a feather.
In the air.
The body is so light.
So free.
So at ease.
Your health.
You are free.
It is in this place.
That you remember who you are.
Of being of light.
Eternal presence.
Embodiment.
Of love.
Your breath is life itself.
You are so precious.
So exquisite.
Soul.
So loved.
And you are one with life.
With all of life.
You could never be alone.
Never.
It's okay to remember who you are.
It's okay.
To pay.
Just as you are.
You are so loved.
You are love itself.
You are accepted.
Just as you are.
Just as you are.
You are worthy.
You are lovable.
You are cherished.
For who you are.
Simply for being you.
Feel these words.
In the depth of your being.
I am.
That I am.
I am.
That I am.
I am.
I am.
That's fine.
You are using this practice to fall asleep.
I invite you to.
Continue to rest and ignore the guidance to come out of the experience.
If you are ready to complete with me.
Sense the air.
Flowing in and out of the body.
Begin to deepen the breath.
Welcoming this breath of life.
Become aware of the space around you.
Feel your body making contact.
With the support beneath you,
Behind you.
Inhale deeply.
Exhale through the mouth.
Inhale deeply.
Exhale through the mouth.
Very slowly begin to move fingers and toes.
Inhale,
Reach your arms up along the ears.
Take a stretch.
And exhale.
Ah.
.
.
Relax the arms back by your sides if you're on your back.
You can hug the knees toward the chest.
And slowly roll over onto one side.
When you're ready.
Use your hands to guide yourself up to a seat.
With the eyes closed.
Let us place our hands over our hearts.
Gently bowing in gratitude.
Gratitude.
To yourself for taking this time.
For nourishment.
Rest and care.
Recall your sankalpa.
And again,
Repeat it three times in your mind.
Let us bring the palms to touch in Anjali Mudra.
This expression of gratitude.
Will complete our practice.
Offering the benefit to all beings.
This chant.
Means may all beings in all of creation Be happy and free.
I invite you to join me if you're familiar with it.
LOKA Samastha Sukhino Bhavantu.
Loka Namaste.
Soak in now.
Bhavantu.
Luka.
Namaste.
Soak in now.
Bhavantu.
And we are complete with Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
Inhale.
Ooooooooooooooooooooooooooo Shanti.
Shanti.
Shanti.
Thank you for sharing your practice with me today.
And you're ready slowly.
Open the eyes.
Thank you.
All my love.
And great gratitude.
