Hello,
My name is Dennis and this is a short yoga nidra and light breath work practice to store energy by resting,
Going down towards those lower brain waves,
In those dreamlike states,
To get more energy,
To store more energy for motivation and creativity,
And this is a practice where you don't need to achieve anything,
So prepare yourself by lying down,
Make yourself as comfortable as you possibly can,
Soften the shoulders,
Away from the ears,
Soften around the eyes,
Soften your forehead,
Remembering you don't have to achieve anything,
Taking a big breath in through the nose and a sigh of relief on the exhale,
Again,
So we're not gonna try to go somewhere else,
We're not gonna try to achieve another level of ourselves,
We're slowly tapping out of prestige,
Improvement,
And the guidance are humble instructions,
Feel free to make any slight adjustments if you need to during the practice,
Continuing to let the body breathe itself and notice how it takes care of you,
Let the mind rest in this open awareness of not doing anything,
So with trust and just being,
We let the body breathe itself,
While we go through the body with a restoring source of energy,
Going from one point to the next,
And you just simply give some gentle awareness to each point,
Beginning at the top of your head,
Forehead,
Left eye,
Right eye,
Both eyes,
Left ear,
Right ear,
Left nostril,
Right nostril,
Both nostrils,
Left cheek,
Right cheek,
Both cheeks,
Upper lip,
Lower lip,
Both lips,
Inside the mouth,
Left side,
Inside the mouth,
Right side,
The whole mouth,
The jaw,
Chin,
Center of the throat,
Center of the heart,
Left shoulder,
Upper left arm,
Elbow,
Lower left arm,
Wrist,
Palm of the hand,
Top of the hand,
Left thumb,
Second,
Third,
Fourth,
And the pinky finger,
Center of the chest,
Right shoulder,
Upper right arm,
Elbow,
Lower right arm,
Wrist,
Thumb,
Second finger,
Third,
Fourth,
And the pinky finger,
Center of the chest,
Again center of the heart,
Solar plexus,
Abdomen,
Pelvic bowl,
The left hip,
Upper left leg,
Knee,
Lower left leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
And the fifth,
Pelvic bowl,
Right hip,
Upper right leg,
Knee,
Lower right leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
And the fifth,
Base of the spine,
A restorative energy rising upwards,
Mid back,
Upper back,
Both shoulders,
Jaw,
Nostrils,
Both eye sockets,
In between the eyebrows,
Forehead,
Top of the head,
Back of the head,
The whole body resting on the surface beneath you,
The whole body in open awareness,
A full circle,
Full circle of gentle flow.
On your next spontaneous inhale,
Breathe in from the left hand,
And when you exhale,
The energy spread towards your right hand,
And on the next inhale,
Breathing in through the right hand,
Exhaling,
Feeling the energy going to the left hand,
Going back and forth at your own pace,
A few times,
Continuing to let the body breathe itself,
As we're counting up to ten,
One inhale and one exhale is one,
And so forth,
So on the next inhale,
Breathing in for one,
Exhaling,
On the next inhale and exhale,
Another breath for two,
Continuing in your own pace,
And don't worry if you lose the count,
Just begin at one again,
Counting up to ten.
When you're ready,
Inhaling and going into a soft feeling in the body and the mind,
Soft feeling throughout the whole body and mind.
On the next spontaneous inhale,
Going into a more tightening sensation in the body and in the mind,
Back again to a softer feeling in the body and mind,
And once again,
Shifting into a more tightening sensation in the body and in the mind.
Now going into both the softening and the tightening sensations in the body and in the mind,
Simultaneously,
Like two waves meeting,
Going in and becoming one,
Feeling the importance of both rest and energy,
And how they collaborate,
Like our moods,
Changing from moment to moment,
And on the next spontaneous inhale,
Feeling the freshness of the moment,
The newness in each moment,
Changing all the time,
With trust,
Imagining that you move forward into a forest of pine trees,
Standing underneath the pine trees,
Gentle winds,
A breeze sweeping among the trees,
You sit down with your back against one of the pine trees,
Feeling fresh drops of rainwater on your forehead,
Softening the whole face,
Softening the mind,
Washing away all the little micro-tensions in the forehead,
While you allow yourself to feel that you don't have to do or achieve anything,
Not getting anywhere,
You're exactly where you need to be,
In this open awareness,
You can rest,
You are safe,
And you're good enough,
Just as you are,
You let the gap of silence,
Space,
Exist in your mind and body,
You let yourself be taken care of by the pine trees,
By the freshness of the raindrops,
And here you can just be,
You let the energy from the roots of the pine trees,
Spread up on the base of the spine,
Up towards the crown of your head,
Once again,
Being with whatever is,
The light and the dark,
You let your whole body,
Just restore itself,
In this open awareness,
For a few moments,
When you're ready,
Take a conscious,
Big breath in,
And a sigh of relief,
Sending some gratitude,
For the art of not trying to achieve anything,
Thanks for practicing with me,
My name is Dennis,
And welcome back,
Anytime.
