Welcome to a 30 minute yoga nidra practice based on the water elements.
I'm Dennis.
Take a comfortable seat,
Perhaps on a pillow,
Cross legged.
Roll your shoulders back.
Relax the jaw.
Around the eyes,
Your forehead.
And breathe gently and lightly through the nose.
On your next inhale,
Breathe in for five.
Exhale for five.
If the count feels too long,
Make the breaths shorter.
Listen to the body.
Do what feels right in your body.
On your next inhale,
Feel the breath like a wave rolling in.
Gently on a peaceful shore.
On the exhale,
Feel the wave rolling gently back.
And see if you can imitate the sound of a wave rolling in gently on a shore.
And also rolling back.
Slowing down the system.
Slowing down the breath.
Connecting to your body.
After your next exhale,
Prepare yourself for a savasana position.
Lying down.
Slowly and gently at your own pace.
Perhaps a pillow under your head.
A bolster or pillows under your knees for some support.
And a blanket over your body,
Cocooning yourself.
Get as comfortable as you possibly can.
Take this time to do that extra little effort to get as comfortable as you possibly can now.
Knowing that you can adjust the body during the practice.
The practice will begin floating down on a gentle river stream.
Through a peaceful forest into a lake.
Going inwards.
Finding peace and stillness.
Now keep that connection with the flow of the breath.
Feel your heartfelt desire.
Your heartfelt desire.
Feel your sankalpa.
Something that clicks with you.
Something positive.
That is in the moment.
If you don't have a sankalpa,
Here's an example.
I trust the flow and I trust my way.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
And just continue to follow the guidance of my voice.
You can see it as a river stream.
A gentle river stream flowing throughout the body.
Rotating.
Going from one point to the next.
And no need to steer in any direction.
Just trust the way.
Trust the river.
And rest here while the attention flows.
Starting with your jaw.
Become aware of the jaw.
Right eye sockets.
Eyebrow.
Temple.
Left eye sockets.
Eyebrow.
Temple.
In between the eyebrows.
Nose.
Forehead.
Right ear.
Left ear.
Nose.
Tip of the nose.
Inside the right nostril.
Inside the left nostril.
Both nostrils.
Crown of your head.
Back of the head.
Throat center.
Right collarbone.
Right shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the right hand.
Upper hand.
Right thumb.
Second finger.
Third.
Fourth.
Little finger.
Now become aware of the left collarbone.
Left shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the left hand.
Upper hand.
Left thumb.
Second finger.
Third.
Fourth.
Little finger.
And now the center of the chest.
Right side of the chest.
Back again to the center of the chest.
Left side of the chest.
Center of the chest.
Navel.
Pubic bone.
Right hip.
Thigh.
Knee.
Curl.
Chin.
Ankle.
Heel.
Sole of the right foot.
Upper right foot.
Right big toe.
Second toe.
Third.
Fourth.
Little toe.
And now the left hip.
Thigh.
Knee.
Calf.
Chin.
Ankle.
Heel.
Sole of the left foot.
Upper left foot.
Big toe.
Second.
Third.
Fourth.
Little toe.
And now the heart center.
Center of the throat.
Between the eyebrows.
Crown of your head.
Become aware of the front of your head.
Crown of your head.
Become aware of the flow.
The whole body breathing.
And without changing the breath.
In any way.
Just feel its natural flow.
Just like it is.
Sense that life force.
In your whole body.
Just resting here.
While the body breathes itself.
Finding its own natural way.
The gentle river.
On your next inhale.
See if you can sense that natural expansion of the lower body.
See if you can sense that natural expansion of the lower ribs.
On the next exhale.
Just notice the natural contraction of the lower ribs.
And just notice the body breathing itself.
So natural.
And so soothing.
On the next inhale,
Feel the navel area rising.
And on the exhale,
Feel the navel area going back towards the spine.
Just observe this natural movement.
Trusting the wave.
Floating down the river.
And with your natural breath.
Feel yourself floating further.
A little bit faster.
Now feel yourself floating down the river stream.
A little bit slower.
Feel yourself floating in a speed in between fast and slow.
Something in between.
Feeling both sensations at the same time.
Feeling the importance of trusting the flow.
Going fast sometimes.
And slow sometimes.
Floating into a peaceful lake.
Small birds chirping.
Becoming more silent.
Just some small soothing waves on the lake.
Smell of the forest.
Dragonflies.
Magical dragonflies.
In different colors.
Small,
Gentle waves on the lake.
Just floating.
Your true nature.
Being one with the flow.
Just rest here.
Making peace with your way.
Blossom.
A lotus flower.
In your heart.
Growing.
Finding its way.
A lotus flower.
In your throat center.
A lotus flower in between the eyebrows.
A lotus flower at the crown of your head.
Blossom.
Trust your way.
Trust your way.
Trust your way.
And with trust,
Feel your heartfelt desire.
Your sankalpa.
From within.
Repeat it internally.
Three times.
And truly feel it.
When you're ready,
Take a long inhale through the nose.
Exhaling through the mouth.
And again.
Slowly and gently,
At your own pace.
Begin to come back.
Wake the body up.
Some gentle movements with the fingers.
Some gentle movements with the toes.
Stretch out the arms and the legs if it feels right.
Roll over to one side.
Into a fetal position.
Anchor the trust of the flow.
The trust of your way.
Going further in life with trust and flow.
And slowly come back to a seated position.
Welcoming back.
Your physical body.
Continuing to follow and listen to its way.
And bring your head forwards,
Making circles with your head.
Inhaling when you have your head forward.
Exhaling when you have your head backwards.
And change the direction.
And when you're ready,
Become aware of the room around you.
And flutter the eyes open gently and slowly.
My name is Dennis.
Thank you for practicing with me.
And welcome back.
Anytime.
