Hello and welcome to a 10-minute yoga nidra reset.
My name is Dennis and this one is inspired by the power of the trees.
So you can start settling in,
Lie down,
Cocoon yourself with pillows and blankets,
Any props you need to make yourself as comfortable as you possibly can.
We're gonna begin with taking three conscious breaths together.
So breathing in through the nose from the bottom of the lungs all the way to the top of the lungs and then you hold the breath in.
So holding the breath in for a few seconds and then we let it out through the mouth and again inhaling,
Filling up the lungs and then holding the breath in,
Exhaling through the mouth and one more time.
Holding the breath in and let it out.
Wonderful.
So now imagine yourself lying down in a forest grove,
A secret hideaway where no one or nothing will disturb you by a big tree,
Feeling the roots of the tree connecting to the earth beneath you,
Connecting to the tree that is also breathing and it's exhaling oxygen for you to breathe in and that's a true evidence that we're also nature,
We're breathing together,
We're not a separate part.
So without manipulating the breath in any way just keep a natural pace,
Just letting the body breathing itself,
Connecting to the roots beneath you and feeling a sense of rejuvenation going from one point to the next,
Beginning at the base of your spine,
The lower back,
Going up to the mid back and then to the upper back.
Shoulders,
Relax the shoulders,
The jaw,
Relaxing the jaw,
Around the eyes,
Relax around the eyes,
The forehead,
Relaxing the forehead,
Crown of the head,
Left eye,
Right eye,
Left ear,
And the right ear,
Left nostril,
Right nostril,
Both nostrils,
Once again connecting to that natural pace of the breath,
Upper teeth,
Lower teeth,
Upper lip,
Lower lip,
Left cheek,
Right cheek,
Chin,
Center of the throat,
Left shoulder,
Upper arm,
Lower arm,
Palm of your head,
Left thumb,
Second finger,
Third,
Fourth,
And fifth,
Center of your chest,
Right shoulder,
Upper arm,
Lower arm,
Palm of the head,
Right thumb,
Second finger,
Third,
Fourth,
And fifth,
Once again back to the center of the chest,
Solar plexus,
Abdomen,
Pelvic bowl,
Left hip,
Upper leg,
Lower leg,
Sole of the left foot,
Left big toe,
Second,
Third,
Fourth,
And fifth,
Back to the pelvic bowl,
Right hip,
Upper leg,
Lower leg,
Sole of the right foot,
Big toe,
Second,
Third,
Fourth,
And fifth,
Back to the solar plexus,
Feeling that life force,
The power of the roots of the tree,
Spreading all the way out to the fingertips,
All the way out to the tips of your toes,
The crown of your head,
Feeling the whole body resting in this natural state,
Where you don't have to do anything,
You just let it be,
Just like nature is taking care of itself,
You just leave it alone and feeling the breath going on by itself,
Feeling a sense of trust in this flow,
Trusting the universe,
Everything is as it should be,
Sometimes we just need to take a step back and let things unfold themselves.
So start to come back,
Rising up from the forest grove,
Taking three conscious breaths together without any breath holding,
So breathing in through the nose,
Exhaling through the mouth,
And again,
And one more time.
Start moving the fingers and the toes,
And when you're ready,
Open up the eyes,
And perhaps you can take this analogy of nature unfolding by itself into your daily life.
I wish you a wonderful day,
And welcome back anytime.
