I'm Jax and welcome to your yoga nidra designed to help you sleep well.
And if you find yourself tossing and turning or you feel like you can't turn your mind off well,
You've come to the right place.
And this yoga nidra is designed to help you drift off into a sweet slumber.
So go ahead and get yourself set up in your space.
I really do encourage you to be in your bed or whatever place you want to drift off to sleep.
So blankets,
Pillows,
Cushions and an eye mask are all encouraged to use here.
So take these next couple of moments to get set up.
And it's so important to honor yourself in your comfort at the beginning.
So can you allow yourself to get 5% more comfortable?
And to release any extra tension that may be lingering in the body,
We're going to do some flexion and release.
So first we're going to begin with the arms.
So go ahead and stretch your arms overhead,
Stretch your arms out nice and long,
Lengthen the body.
And then go ahead and release those arms down.
And then next to get rid of any extra tension in the body,
Go ahead and stretch your legs.
Stretch your legs out,
Point your toes,
Flex your feet,
Stretch through the legs and then release.
And then release.
Next squeeze your glutes together.
So squeeze the glutes,
Squeeze the thighs,
Squeeze and engage and then release and soften.
Next squeeze your shoulder blades together,
Feel your chest lift,
Squeeze and squeeze and then release and soften.
And then next go ahead and make a big smile on your face,
A big smile on the face,
Big smile,
Big smile and then soften and release.
And last go ahead and open your jaw wide.
So stick out your tongue,
Stick out your tongue,
Open your mouth,
Maybe make a big ahhh noise and then softly bring your lips together and release.
Feel your tongue soft,
Feel that space between the lips.
And go ahead and start to settle in distillments.
Taking this last moment here to make any final adjustments you need before going completely in distillments.
And know that throughout the yoga and yoga practice if you do need to move,
Do so mindfully.
However give yourself permission to start to settle into that stillness,
To start to come into that state of rest and bring awareness into that sweet sweet sensation of comfort.
And knowing that there is nothing you need to do here,
There is nothing to accomplish.
So give yourself that permission to simply be just for now.
And start to notice your breath and take some deep deliberate breath soon.
And deep breathing increases the supply of oxygen to your brain and it also stimulates the pairs of the nervous system which promotes a state of calmness.
And when we take these deep breaths it really allows you to start to connect to your body and bring you into that awareness.
So that's what we're going to do.
We're going to take some deep breaths together to really cultivate a state of relaxation.
So in a moment we're going to inhale to a count of four,
Hold the breath,
And then exhale to a count of six.
So let's go ahead and take an exhale out the nose.
Inhale one two three four,
Hold the breath.
Exhale six five four three two one.
Inhale one two three four,
Hold the breath.
Exhale six five four three two one.
Inhale for one two three four,
Hold the breath.
Exhale six five four three two one.
Three two one,
Inhale one two three four,
Hold the breath.
Exhale six five four three two one.
Take a deep breath in and a deeper breath out.
And start to feel your body expand on the inhales and feel your body soften on the exhales.
And on those inhales you start to breathe in a state of ease and relaxation.
And on the exhales you start to sink deeper and deeper.
Sinking softly into the surface beneath you.
And feeling a sense of calm wash over you with every breath.
And feel that breath like a wave of rest.
And let yourself be supported by this gentle rhythm of your beautiful supportive breath.
Knowing that your breath is always here for you and it's working for you moment by moment.
And allow this breath to flow without ever.
Moving from doing and being to feeling.
Feeling the body,
Feeling the breath.
Know that this is your chance to rest.
And you've done so much,
You do so much.
So really give yourself that permission to shift from doing to resting.
This is a time for restoration.
Doing nothing and allowing resting.
And allowing resting and breathing in characteristics of peace,
Of comfort,
Of ease.
And it all comes through rest.
Resting now just as you are.
And notice have any thoughts arisen?
Trying to come into your space of peace and comfort.
Maybe expectations or thoughts of your day.
And just notice those thoughts.
And know that you can choose to let them go in this moment.
These thoughts are not needed.
You can come back to these thoughts after the practice if you like.
Yet for now,
This time is for you to be in a state of relaxation.
A time for you to sink into comfort and really bring in that state of ease.
And use your breath to melt away the thoughts.
Take a deep breath in.
Take a deeper breath out.
Allowing yourself to melt deeper into the surface beneath you.
Feeling the weight and the grip of any thoughts you can leave as they melt deeper and deeper.
And to go deeper into this yoga nature practice,
We're going to create an intention,
Also known as a sankopa.
And this sankopa will be your mantra,
Your focal point.
This is you and it comes from a place of your heart.
And the root of the meaningful sankopa comes from the willingness to be present.
So as you linger in this presence,
Take a couple of deep breaths.
So for this yoga nidra to help you connect to your intention,
I offer up the question of what do you want to experience in this one?
What do you want to experience in this one?
Whatever that is,
We're going to turn it into a positive I am statement.
So if you're still toggling around with an idea of what you want your intention to be,
I offer up the intention of I am resting deeply within myself.
I am resting deeply within myself.
And whatever your intention is,
Repeat it internally to yourself for three times.
Take a moment to breathe this intention.
Notice what it feels like in your body when you repeat this intention.
And let your mind and your body relax as best as you can,
Knowing that you being here and creating this intention is enough.
You've done your work.
So now take this time to soften and relax as best as you're able to as we go into a body scan.
And following the guidance of my voice,
I'll touch on different parts of the body.
And with rested awareness,
You'll focus on each body part and begin to connect deeper and deeper.
Allow yourself to stay curious and open to what you know.
And connect to the sensations that you feel.
And sensations might include buzzing or tingling,
Pressure,
Temperature,
Or anything else you notice.
And if you don't notice any sensations or things feel neutral,
You can just simply notice that.
There are no great answers.
Just tune it to what's present as best as you can without judgment.
And throughout this body scan,
Allow as much time as you need or want to experience and investigate each area of the body.
The main point is just being curious and open to what you're noticing,
Investigating the sensations as fully as possible.
Starting at the crown of the head,
Allow your awareness to flood the whole top of the head.
And allow that awareness to flow down into the brain,
To flow down into the brain,
And the front of the brain,
And the back of the brain.
The whole left hemisphere of the brain softening and relaxing like a muscle.
And the whole right hemisphere of the brain softening and relaxing like a muscle.
Allow your awareness to glide over to the left ear.
Ear,
Earlobe,
Inside the ear,
And the left ear listening.
And allow that awareness to travel over to the right ear,
Earlobe,
Inside the ear,
And the right ear listening.
And allow that awareness to land at the center of the forehead.
And slowly drift down to the left eyebrow,
Eye width,
And all the muscles behind the left eye.
And allow that awareness to flow to the middle of the eyebrows and land at the right eyebrow,
Eye width,
And all the muscles behind the right eye.
And allow that awareness to glide over to the bridge of the nose,
And the tip of the nose,
The left nostril,
And the air flowing in and out of the left nostril,
The right nostril,
And the air flowing in and out of the right nostril.
Awareness moving down the face to the upper lip,
Lower lip,
And the space in between your lips,
And the tip of the tongue,
Root of the tongue,
Inside the left cheek,
Inside the right cheek.
And feel the whole mouth,
The whole mouth alive,
Alert,
And aware of sensations.
And allow that awareness to glide down into the throat,
Down to the hollow of the throat,
And allow that awareness to land in the center of the chest.
Feel your awareness flowing effortlessly over to the right collarbone,
Right shoulder,
Armpit,
Bicep,
Elbow,
Forearm,
Wrist,
Palm,
And the right thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger.
And allow your awareness to be in the whole right hand,
The whole right hand,
And the whole right arm flooded with sensations.
And allow that awareness to land in the tips of all five fingers on the right hand,
And that awareness glides all the way back up the right arm,
Past the wrist,
Past the elbow,
Past the shoulder,
Past the collarbone.
And that awareness lands back in the center of the chest.
And feel your awareness floating effortlessly over to the left collarbone,
Left collarbone,
Left shoulder,
Armpit,
Bicep,
Elbow,
Forearm,
Arm,
Wrist,
Palm,
And the left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
And allow all the trillions of cells to be alive in the whole left hand,
The whole left hand,
And the whole left arm,
Vibrating with awareness.
And feel that awareness landing into the tips of the fingers of the left hand.
And that awareness is flowing from the tips of the fingers up the left arm,
Past the wrist,
Past the elbow,
Bicep,
Shoulder,
Collarbone,
And that awareness lands back in the center of the chest.
And imagine your awareness is like a stream and it's flowing down the chest into the ribcage,
Navel,
Sides of the waist,
Lower abdomen,
Pelvis,
And that awareness flows effortlessly over to the right hip,
Right thigh,
Kneecap,
Shin,
Ankle,
And the heel of the right foot,
Sole of the right foot,
And top of the right foot,
And the right big toe,
Top,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
And feel sensations in the whole right foot,
The whole right foot,
And the whole right leg,
Alive,
Alert,
And aware.
And allow that awareness to be in the tips of all five toes on the right foot.
And it's like almost like you have an elevator in your right foot.
And that elevator of awareness travels from the right foot all the way up the right leg,
Past the kneecap,
Past the thigh,
Past the hip,
And awareness lands back into the pelvis.
And with effortless ease,
Allow that awareness to now travel over to the left hip,
Left thigh,
Kneecap,
Chin,
Ankle,
Heel of the left foot,
Sole of the foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel the whole left leg,
The whole left leg and left foot alive with sensations,
Trillions of cells reheating.
And feel the whole body here now.
Feel the whole body here grounded,
Rooted,
Resting,
Ever so slightly.
Know that everything is simply happening all by itself.
And for this moment,
Can you let everything be exactly as it is?
And now,
Become aware of your breath and notice the natural rise and fall of your breath.
Feel your attention expand to feel the entire body breathing freely here.
Allow this breath to flow without any effort.
And feel this breath carry you into a state of calm awareness.
Can you sense the in breath?
Can you feel the out breath?
Bring your awareness to your nostrils and feel your breath flowing in the left nostril.
And feel your breath flowing out the right nostril.
And as you inhale through the left nostril,
Start to feel a cooling sensation.
And as you exhale out the right nostril,
Feel yourself releasing any extra heat,
Any extra tension.
So on the inhales through the left nostril,
You feel a cooling,
Relaxing sensation.
And on the exhale,
You feel yourself releasing,
Letting go,
Letting go.
And observe this soft closing in on you.
And be with the simplicity of breathing.
All while staying present with your experience.
All without effort.
And now,
Bring your awareness to your ribcage.
Allow that awareness to land in the center of your chest.
Your ribcage expanding and contracting in 3D.
All of it expanding and contracting.
All with ease and command.
Just observe how the breath flows naturally and effortlessly.
And I want you to imagine that your ribcage is like an umbrella.
So notice how the ribcage expands like an umbrella on the inhales.
So with each inhale,
You feel the ribcage expand and open wide.
And on the exhales,
You feel the ribs contract together,
Closing like an umbrella.
So notice the rise on the inhales and the fall on the exhales.
And as you inhale,
Allow yourself to breathe in a state of relaxation and rest.
With each inhale,
Know that you're drawing in the energy of rest and relaxation.
Breathe in that relaxation and nourishment.
And on the exhales,
You feel yourself sinking deeper and deeper into a state of rest and relaxation.
Knowing that effortlessly and naturally,
You're descending deeper and deeper into relaxation.
And feel that rest reaching every cell of your body,
Relaxing and nourishing.
All of it happening effortlessly.
Feeling refreshed,
Nourished and relaxed.
And use the exhales to let go.
Use the exhales to soften and release even more.
Let your exhales be like a setting sun,
Settling you deeper into rest,
Settling you deeper into relaxation and ease.
Feel yourself settling deeper and deeper into relaxation.
And let yourself breathe here.
Feel the body being free.
And all while you simply observe this dance of breath,
Breathing itself.
And use these next couple of moments to simply observe the natural breath.
And let yourself settle into the observer,
A watch in the breath flow in and flow out with ease.
Feeling yourself sink deeper and deeper into your yoga nature practice.
Feeling yourself completely supported and at ease.
Letting your breath anchor you here into this practice,
Into your body in this form.
And now,
Come back to your intention,
Your circle.
And mentally repeat your intention again,
Feeling it with even more clarity,
Knowing it as your new reality.
And go ahead and repeat that three times.
I am resting deeply within myself.
And trillions of cells vibrating in your intention,
Your true heart's desire.
Like trillions of stars in the sky illuminating your desire with ease,
Comfort,
And peace,
All in perfect harmony with God's.
Take these next couple of breaths to really rest deeply within yourself.
And allow yourself to bask in your intention,
Knowing there's nothing to do here but rest in this space.
Allowing yourself to sink deeper and deeper into this healing radiance of rest.
Allowing yourself to be nourished in relaxation.
And now,
Witnessing natural breath in the body,
As you inhale and exhale,
Begin to count down from ten to one using the breath.
Inhaling ten.
Exhaling ten.
Inhaling nine.
Exhaling nine.
Inhaling eight.
Exhaling eight.
Inhaling seven.
Exhaling seven.
Inhaling six.
Exhaling six.
Inhaling five.
Exhaling five.
Inhaling four.
Exhaling four.
Inhaling three.
Exhaling three.
Inhaling two.
Exhaling two.
Inhaling one.
Exhaling one.
Take one last deep breath in.
And one last deep breath out.
And feel the whole body grounded in rest.
Feel the whole body at ease and relaxed.
Knowing that this yoga nature practice is coming to an end.
So slowly waking the body,
Now begin to sense the earth beneath you.
The room around you.
And if that doesn't call to you and you have drifted off into rest and relaxation,
You can stay in this beautiful paradise of sleep and rest.
Knowing that this yoga nature practice has come to an end.
Once again my friend,
My name is Jax and I'm your yoga nature teacher.
And I hope to see you again soon.
For those of us who haven't drifted off to sleep and want to start to wake up in the body,
You can start to add any movement in.
Maybe you start to wake up the toes and the fingers.
Maybe you nod the head side to side,
Taking a big,
Lean stretch if that feels good.
Just start that move of the body with deep care when you're ready.
