Welcome to this Yoga Nidra for Nervous System Reset.
Begin by finding a position that will support comfort and relaxation,
While also having the intention to remain awake and aware for the practice of Yoga Nidra.
Traditionally,
The practice is done lying down.
However,
It can also be practiced seated,
Or in a partially reclined position.
As you begin to set up,
Please keep in mind the practice will last for about 20 minutes,
So be sure you will remain warm and comfortable for that length of time.
A blanket over the whole body can also be helpful for calming the nervous system,
Or at minimum over the abdomen for a sense of grounding and calming.
You might choose to remove any eyeglasses or jewelry that may feel distracting.
Notice any little distractions,
Like the way your clothes and props are positioned,
And feel free to make any adjustments for more comfort.
If it's comfortable for you,
Allow your eyes to gently close,
And if that's not comfortable today,
You may choose to soften your eyes.
Check in with the alignment of your whole body,
Positioning your spine,
Neck,
In a neutral position,
Feeling that the left and right side of the body are relatively symmetrical,
Allowing your body to settle into stillness,
Knowing it is the intention to stay still in the practice.
If you find you need to move,
Move consciously,
And then settle back to stillness.
You may now say to yourself,
I am practicing yoga nidra.
I will stay awake and aware.
Feel how your body is supported,
Feeling how your whole body is supported by your props,
And the floor,
Noticing how your legs are supported,
The arms,
The trunk of your body,
The head.
Feel the whole body supported.
Become aware of your breath.
Become aware of your breath in your body.
With each breath out,
Feel yourself becoming more and more.
Now listen to the sounds around you.
Let your awareness move from sound to sound,
Noticing sounds that are far away,
Sounds close to or inside of your own body.
We will now begin the rotation of consciousness.
As I guide you,
Simply allow your awareness to go from place to place in your body.
As I name the body parts,
As each part is named,
Bring your focus there.
Feel the part of your body,
And picture or visualize this part of your body,
And then take your awareness to the next.
Beginning on the right side of the body,
Become aware of your right hand thumb,
Index finger,
Right wrist,
Right shoulder,
Right side of the ribs,
Side of the waist,
Second toe.
Take your awareness to the left side of the body,
Left side of the ribs,
Left waist,
Top of the foot.
Awareness to the top of the head,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Upper abdomen,
Buttocks.
Bring awareness to the right side of the body,
The whole right side of the body,
The whole left side of the body,
Back of the body.
Be aware of the back of the body.
Become aware of the breath in your body.
Beginning like this,
As you breathe in,
Say to yourself,
10,
As you breathe out,
10.
And on the next breath,
As you breathe in,
9,
And as you breathe out,
9.
Continuing to count down.
If you forget where you are,
Just come back and begin again at 10.
Stay aware of your breath.
Be aware,
As you count each breath,
Of the light at the crown of your head,
Gently melting away any tension.
This light moves slowly down your body,
Through your chest,
Softening your nervous system,
All the way down each breath,
This light restores balance,
Resetting your body and mind into a state of deep calm.
Now become aware of the sound of your breath,
The sounds close to your body,
The sounds in this room,
The sounds outside of this room,
The props that are supporting you.
Visualize or remember everything around you.
Feel your body in contact with your clothing,
And whatever is surrounding you,
Any air against your skin.
And become aware of your whole body,
Your entire body,
Sensing and feeling your entire body,
From your head to your toes.
Breathing more deeply into your body,
Feel the movement of the breath.
Say mentally to yourself now,
This practice of yoga nidra is now complete.
And now begin to move your body mindfully,
Starting with your feet and hands,
Maybe sliding your head gently side to side.
Feel your body in this moment.
You might choose to stretch long,
Or bring your knees in towards your chest.
If you're lying down,
Perhaps rolling to one side,
And taking a pause there for a moment.
Gradually pressing your way up to sit,
And taking all the time that you need to move mindfully,
As you reawaken your body and your mind.
Practice today with so much love and gratitude.
