Zen Sanctuary: 30 Minutes To Radiant Relaxation
Settle into stillness with this deeply restorative Yoga Nidra practice that invites you to lie back in Savasana, effortlessly following the guidance of your mind. Like receiving three hours of deep sleep, this journey will lead you into profound rest, peaceful clarity, and a soothing visualization of a golden-sand lake. Simply listen, observe, and allow relaxation to unfold.
Transcript
Transitioning to your Shavasana.
So on the way,
If you feel like doing Cat-Cow or something for your spine,
Take a little bit of movement.
You've got heaps of time to get set up.
There's no hurry.
You might want to come onto your hands and knees and arch the spine and roll a little bit and get yourself really comfortable and cozy.
So small pillow for the head as a reminder,
Not a big one.
A bolster,
Pillow,
Cushions for under your knees.
And then really lay your spine down with so much care instead of just plonking down.
And what can be also nice if you've got spare cushions or pillows is under your arms to the side,
Especially if it feels like they're hanging off high,
But only if you've got them.
Ah,
As you lay your body down.
So really release your legs over your bolster.
It can be quite useful to stretch one leg out long and then lay it down.
The other leg long,
Lay it down.
If you feel like there's gaps in your spine,
Your lower back,
You can plant your feet down,
Lift your hips,
Scoop your buttocks towards your heels and then really see if you can nestle that lower back into the floor.
You can lift up and lay the mid back down.
And the same with your head and your spine.
Make sure you're warm with socks,
Blankets,
Eye pillow on.
And then sigh your way into it after you feel like you're supported and comfy.
Take your nice releasing sighing breaths.
Let's take a few more of those.
And then come into nostril breath when you're ready.
Turning into your breath now as you're lying down in this position,
Notice the rhythm,
The placement.
And then take some really slow,
Easy breaths in and out of the nostrils.
Your last little bit of effort.
Feeling that new energy come into the whole body,
Every cell.
And then the whole body softening.
And releasing into the earth.
And then gently letting go of any control with the breath.
Just let it be now.
As you turn your awareness into the physical body,
Touching the floor.
Noticing the sensation.
Allowing all the meeting points of the body to merge,
Melt and release into the earth for all together.
And fine tuning that awareness to what's on top of your body,
Tactile sense of touch on your skin.
All the different textures and weights.
Temperatures even.
And the air on any exposed skin.
Noticing its movements,
Its temperature.
It's heavy in your light.
And then bringing your awareness to your sense of hearing.
As you start to move out like a radar.
Picking up on the sounds in your environment.
Remembering to keep this a practice of detachment and observation.
Without labeling or lingering or liking or disliking any sounds.
You're just hearing them and then listening out for the next and the next.
Circling into your body.
Maybe sounds coming from your body.
And then hearing the sound of your sankalpa,
Your positive resolve.
Your heartfelt desire of whatever it is you're wanting to manifest or change or simply be at peace with,
For the betterment of your life.
Repeating this three times.
And then letting that go for now.
As we move into the mind-body rotation.
With each body plant that is named,
Take your full awareness there and notice sensation.
And then allow release and softening.
Starting with your right hand thumb.
Moving to the index finger.
Middle finger.
Ring finger.
Little finger on the right hand.
Palm of the hand.
Top of the hand.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of the chest.
Side of the waist.
Right hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth.
And fifth.
Whole right side.
Whole right side.
Awareness over to the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger on the left hand.
Palm of the hand.
Top of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of the chest.
Side of the waist.
Left hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth.
And fifth.
Whole left side.
Whole left side.
Remaining aware and alert.
As you take your mind and sensation into both heels.
Moving up the backs of both legs.
Into the right buttock.
Left buttock.
Lower back.
Mid back.
Upper back.
Back of the neck.
The full spine from bottom to top.
Full spine.
Back of the head.
Top of the head.
Whole back of the body.
Whole back.
Bringing the awareness into your forehead.
The right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
The third eye center.
Third eye center.
The full right eye and the muscles deep behind.
The whole left eye and the muscles deep behind.
Right cheek.
Left cheek.
Right ear.
Left ear.
Bridge of the nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Space between the lips.
Right jawline.
Left jawline.
The chin.
Bottom row of teeth.
Top row of teeth.
Tongue.
Whole mouth.
Whole face.
Awareness flowing down into the throat.
Collarbones.
Chest.
Abdomen.
Navel.
Groin.
Tops of the legs.
Tips of the toes.
Whole front.
Whole front.
Taking awareness to whole body parts.
The whole right leg.
And left arm.
Right leg and left arm together.
Whole left leg.
And right arm.
Left leg and right arm together.
Both legs.
Both arms.
Whole torso.
Front,
Sides and back.
Whole torso.
And neck and head.
Whole neck and head together.
Bringing an awareness to the whole body.
Whole physical body.
Whole body.
Resting your awareness on the flow of breath in and out of the nostrils.
Fine tune into the sensation of the fine hairs.
Moving as the breath comes in and out.
The temperature change.
And the flow of breath just at the nostrils.
Remain connected and focused here as you begin a countdown from 11 to 0.
Body breathes in 11.
Body breathes out 11.
Continuing at your pace.
Full awareness at the nostrils.
That awareness down to the breath at the belly.
Tuning into sensation moving in and out of the belly space.
Stay connected to this with every breath in and out.
As you begin a countdown from 11 to 0.
Moving that awareness up now to the heart space.
The breath moving in and out of the chest.
Front,
Sides and back.
Stay attuned to sensation of your breath in and out of the heart space with your count backwards from 11 to 0.
Lifting your awareness up to the third eye center.
As you visualize a bright white light here.
Illuminating on your inhale.
Softening on your exhale.
Stay with this visualization to the rhythm of your breath.
Visualizing that bright white light moving back into your infinite mind space.
Getting smaller and smaller.
Dissolving away.
As you visualize standing in a wide open grassy field.
You can feel the earth beneath your feet.
The wind on your face.
Soft breathes.
And the sun on your skin.
As you start to see a path lead you to the edge of the field.
You take one step at a time slowly and gracefully.
Following this path.
As it leads you down to the edge of a lake.
Stepping on to the golden sands.
Looking at the calm lake before you or snow-capped mountains on the other side.
You feel the warmth of the golden sand beneath your feet.
And lie down and melt into this golden sand supporting your body perfectly.
Feeling held in a golden warmth that envelopes your whole body on all levels.
Your whole being infused with golden healing sands.
As you feel a soft breeze on your face,
Awakening you,
Coming up.
From your lying down position and seeing the calm lake,
Snow-capped mountains.
And a peaceful smile crosses your face.
Feeling the smile infuse in your whole body.
As you allow that visualization to melt away from the mind space,
The felt sense.
And start to bring your awareness back to your physical body.
As you take some bigger,
Slow,
Deep breaths.
Slowly awakening your senses.
And as you do this,
Repeating your sankalpa.
Three times with full feeling and conviction as if it's already true.
After you've repeated it three times,
Letting that go,
You gently start to awaken.
Hearing the outside sounds.
Feeling your body lying on the floor,
On the bed,
Whatever you're on,
Noticing all the textures.
Taking some fuller,
Deeper breaths as you come out of the practice.
Bringing a little bit of movement,
A bit of stretch,
A bit of rock from side to side.
As you slowly make your way back upright,
Take your time.
And once you arrive there,
Pausing with your eyes closed.
Observing the effects and reminding yourself what sparks you to turn up on your mat,
Come to class.
Do these practices.
Reminding yourself of how beneficial it is,
How you feel right now.
As you take a nice,
Big,
Deep breath in and out,
We're finishing with our blessings.
Inhaling your arms wide and high.
Ohe to your fingertips,
Bringing your grateful thoughts to mind.
Hands to the top of your head for calmness and awareness of mind.
To your forehead for kindness of thoughts,
Especially to yourself.
And to your heart for peace,
Love and compassion.
Ariyong that's it.
Those hands together.
Placing them over your eyes as you flutter back into the light.
Awesome.
Thank you guys.
