Welcome to this Yoga Nidra practice for healing in hard times.
My name is Vivian Wolfe.
Yoga Nidra is the practice of yogic sleep.
The body rests while the mind stays awake and alert.
In this practice,
You will release stress and tension from the body and mind.
Stress can impact the immune system,
The hormone system,
And lessen your body's natural ability to heal.
Yoga Nidra is an excellent complement to your current care regime.
Practice daily if you enjoy it.
Please lie down,
Gently resting your back on the floor,
And settle into the pose called Shavasana.
In this position,
Your body is resting from head to toe,
Legs slightly apart,
Arms a little away from your body with the palms of your hands turned upward.
You can place a thin pillow under the head and knees.
You can cover up with a blanket if you're cold.
If lying on your back is not comfortable,
Try lying on your side or sitting upright,
Whatever makes you feel the most comfortable and still.
Take your time now to adjust everything,
Your body,
Your position,
Your clothes,
Until you feel completely comfortable,
Completely supported.
During Yoga Nidra,
There is no need for physical movement.
Gently close your eyes and take a deep,
Comforting breath in.
And as you breathe out,
Imagine any burdens or worries from your day gently flowing out of you,
Releasing into the earth.
Repeat this two more times on your own.
In the practice that follows,
We will cultivate a feeling of profound relaxation in your body.
There is no need for you to make any deliberate movements or consciously relax your muscles.
Simply allow the feeling of relaxation to deepen naturally.
This feeling is similar to the moments just before sleep.
When relaxation becomes deep,
Sleep may naturally arise.
But for this practice,
Gently try to keep yourself awake,
Simply observing.
Make a kind of resolution to yourself now,
A gentle affirmation.
I will remain awake throughout this practice,
Attentive to my inner experience.
During Yoga Nidra,
You are connecting with your levels of hearing and awareness.
The most important thing is to simply follow the gentle guidance of my voice.
There is no need to intellectualize or analyze the instructions.
Simply allow yourself to follow the voice with total attention and feeling.
And if thoughts arise to distract you from time to time,
Don't worry.
Simply and compassionately return it to your awareness to the practice.
Now allow yourself to become calm,
Settled and steady.
At this moment,
You are invited to set your sankalpa,
Your heart's deepest intention.
This resolve is not just a simple statement.
It is a powerful seed you are planting in the fertile soil of your consciousness.
Allow yourself to discover one that naturally resonates with your heart.
One that feels truly healing and supportive.
It might be something like,
I am healing,
Whole and at peace.
Or,
I hold myself with gentleness and compassion.
Another example is,
I release what no longer serves me and welcome healing.
Whatever you choose,
State it gently to yourself three times.
With deep awareness,
Heartfelt feeling and gentle emphasis.
This repetition is a commitment to your healing journey.
The resolve you make during Yoga Nidra is a precious seed.
And it is bound to blossom and manifest in your life.
We now begin a gentle scan of the body.
A compassionate journey of awareness through each part.
This body scan is designed to help you cultivate a deep sense of relaxation and connection.
As softly as possible,
Allow your awareness to move from part to part.
Gently repeat the name of each part in your mind and simultaneously become aware of that area of your body.
Allowing a sense of tenderness,
Acceptance and a gentle warmth to flow there.
Keep yourself softly alert,
But do not concentrate too intensely.
Simply observe with kindness.
Bring your attention now to the sensations in your jaw,
Mouth,
Ears,
Nose,
Eyes,
Forehead,
Scalp,
Back of the head and neck.
Sense your left shoulder,
Left arm,
Left palm and fingers.
Right shoulder,
Right arm,
Right palm and fingers.
Both hands,
Arms and shoulders at the same time.
Relaxing and letting go.
Sense the entire torso,
Front and back.
The entire torso,
Inside and outside.
Relaxing and letting go.
Sense your left hip,
Left leg,
Left foot and toes.
The entire left foot and leg.
The right hip,
Right leg,
Right foot and toes.
The entire right foot and leg.
Both legs together.
Both legs relaxing and letting go.
Sense now the entire body relaxing.
The entire body releasing.
Entire body letting go.
Now bring your awareness to the natural rhythm of your breath without changing anything at all.
Just notice the inhale,
The gentle expansion and the exhale,
The soft release.
Welcome the flow of air in the nostrils,
Throat.
Gentle expanding and releasing of the chest and abdomen with each inhalation and exhalation.
Letting the breath be slow and steady.
Air going in,
Air going out.
Stay connected to the wonderful feeling of release and deep relaxation with each breath.
Let this entire process of breathing be the vehicle for deepening your relaxation.
We now come to visualization.
A powerful tool that can help you create a sense of calm and peace.
As you visualize,
Try to make the images as vivid and detailed as possible.
Now bring to mind a feeling of heaviness.
Perhaps the heaviness of a blanket or the heaviness you feel in your heart when you are sad or grieving.
Just allow that feeling to be present without judgment.
Notice it.
Where does it reside in your body?
Let it be as it is without needing it to be anything else.
Now let that feeling of heaviness simply melt away.
Bring now to mind the feeling of lightness.
The lightness of a feather.
The feeling of a weight being lifted.
A sense of spaciousness and ease.
Where do you feel it?
Noticing the feeling of lightness in your body and mind.
Now try to experience the feelings of heaviness and lightness at the same time.
Noticing how it feels to be both heavy and light.
Experience the sensations of both heaviness and lightness in the body at the same time.
Now release this visualization and sink down into simply being.
Let go of any remaining effort or tension.
Nothing to do.
Nowhere to be.
Experience,
Sense and feel the joy and well-being of just being.
Rest in this place and I will guide you back in a moment.
As you slowly make your way back,
Bring your awareness gently back to your Sankalpa,
Your heart's intention.
Silently repeat it to yourself three times now.
Now begin to slowly bring your awareness back into the room.
Hear the sounds around you.
Feel the support beneath your body.
Take a nice full breath in.
And exhale,
Release it with a sigh.
Wiggle your fingers and your toes.
Gently stretching arms and legs if that feels nice.
Take your time here.
There is no rush.
And when you feel ready,
You may gently roll onto one side or the other.
Doesn't matter which.
And pause there in a little fetal position.
Taking your time.
And when you're ready,
Use your hands to gently press yourself up into a seated position.
You can keep your eyes closed if you like.
And take a moment here just to notice how you feel.
The practice of Yoga Nidra is now complete.
Thank you so much for listening today.
Take good care of yourself.
