Welcome to your space to decompress.
This practice helps to alleviate pain throughout your joints by helping the right and left sides of your brain communicate and decrease the stress response using your awareness.
Sometimes the body becomes oversensitized to sensation and can cause the muscles,
Joints,
And tissues to develop holding patterns that are unhelpful.
This practice works with your perception of the pain you are experiencing to help you unravel from the attachment to discomfort and to bring you back towards a place deep within that connects you to your heart's soft whispers of ease and equanimity.
When you are ready,
Allow yourself to rest in a position that is most comfortable for you.
I invite you to lay on either a bed or yoga mat with your choice to wrap yourself in a soft and comfortable blanket to add a layer relaxation.
Imagine your mind closing out of all the tabs that may be lingering open with your simple awareness closing down each distracting tab and starting to clear the clutter from your mind,
Allowing yourself to arrive at this space of deep rest and nourishment.
Once you feel settled in your position,
Feel free to keep your eyes open or closed,
Exploring the space around your body with your hands and then simply rest your hands by the sides of your hips,
Palms facing down for a stabilizing effect and upwards for rejuvenation.
Dropping into your body,
Notice your breath,
Noticing how the breath flows in through the nose and outwards back to the space from which it began.
Breathing in,
Breathing out,
Softening through the edges of the body,
Unraveling each knot and allowing the body to melt into the surface on which you lay.
Allow my voice to become yours as you repeat this intention for today's practice.
I allow myself to put down what I cannot control and welcome ease to flow through all my joints now.
I allow myself to put down what I cannot control and welcome ease to flow through all my joints now.
I allow myself to put down what I cannot control and welcome ease to flow through all my joints now.
Mentally,
Physically soak in this intention,
Inviting a sense of softness to loosen all area of constriction.
Notice any colors,
Words or sounds that themselves known.
Just being here in this space of deep rest.
Simply follow my voice as I guide your awareness to different points within your physical body.
If any place calls your attention,
Simply bring your attention to that space and acknowledge it with a simple,
I hear you and continue.
Inhaling,
Exhaling,
Letting go.
Come to notice where the body is touching the floor,
The back of the head and the floor,
Shoulders and the floor,
Lower back and the floor,
Right arm and the floor,
Left arm and the floor,
Hips and the floor,
Right leg and the floor,
Left leg and the floor,
The whole body at once.
Right side of the body to the left side of the body.
Space between both sides.
Settling into that silent space where all that struggle subsides.
Bring your awareness to rest in your right shoulder.
Feel a sense of unraveling from the right upper arm to the right elbow,
Down to the right wrist.
Now bring your awareness to your left shoulder.
Feel a sense of unraveling from the left upper arm to the left elbow,
Down to the left wrist.
Deep breath in,
Deep breath out,
Letting go of all holding.
Bring your awareness to rest in the left hip,
The left knee,
Traveling down the left ankle,
Untying any knots along this path,
Guiding your awareness to the right hip,
Down to the right knee,
Right ankle,
Loosening,
Unraveling any knots along this path.
Let your mind begin to melt and merge with this experience of ease and comfort.
As your body begins to soften,
Begin to notice each exhalation growing longer with each breath,
Watching the breath flow in and flow out with pursed lips now as if you are blowing air through a straw.
Exhale,
Relaxing and releasing stress,
Knowing you are held in this moment,
Supported now.
You don't need to force anything here,
Just being,
Flowing with my voice.
Imagine being in the presence of a person,
Pet,
Or place that brings you a sense of comfort.
Feel that sense of safety,
That sense of peace wash over your entire being.
See yourself in a beautiful circle of protection here,
Without changing anything,
Witnessing your body,
Your breath,
Your mind,
Life happening at once,
Knowing that when you experience moments of discomfort,
You can return to this place of protection that is always there when pain arises.
As every need to do slowly drifts away,
Watch presence emerge.
The experience of being becomes true.
Inhaling,
Breathing in ease and compassion for yourself.
Exhaling,
Unraveling each part within that before felt unable to flow.
Rest here in simple awareness,
Connecting to the world around you,
Connecting to your heart,
And silently repeat,
I allow myself to put down what I cannot control,
And I welcome ease to flow through all my joints now.
Drinking in this final moment of peace,
Deepen your inhalation,
And as you begin to emerge from this state of deep rest,
Bring your awareness to the sounds around you,
Starting from the sounds within to the sounds outside of you.
Maybe feel your hands connecting to the floor or to your lower belly,
And feel free to take a full body stretch here.
Flutter your eyes open and rest your gaze softly to a point in front of you.
This concludes your practice of yoga nidra.
Have a blessed and beautiful day.
Be well.
