Welcome.
It is time for a brief yoga nidra practice in which we will consciously enter the body where every experience we've ever had is stored.
The benefits of yoga nidra are numerous.
From activating the parasympathetic nervous system our rests and digest state.
To deep yogic sleep.
Where our body can heal itself.
When given the right conditions.
In whatever position you may find yourself.
Take a moment.
Allow your breath to deepen.
Letting all thoughts dissipate.
Any worry you came into the practice with,
Gently let it go.
You can always come back to it.
But for now,
Allow your mind to be still.
As you deepen the breath.
In through the nose.
Through the heart space.
And down into the deepest realms of the diaphragm.
Where your belly expands.
Gently massaging your internal organs.
And a momentary pause in this expanded state.
Before exhaling again.
Inhaling.
Deep into the belly.
And softening the face.
And exhaling.
Through the nose.
Dissolving any tension.
Sending the breath.
To every part of your body.
Every part of your being.
Inhaling through the nose.
Feeling the belly.
And the upper chest.
And the throat.
Holding for a moment.
And gently exhaling.
Sending the breath.
To every part of your being.
Letting go of any effort with your breath.
Allow your mind to wander to something that you appreciate in your life.
Something or someone.
And with that feeling in mind.
Let your body relax a little deeper.
Become a little bit more comfortable.
Soften the eyes.
And unlock the tongue.
With a slight space between your teeth.
And then,
With a slight space between your teeth.
Drop the shoulders.
And gently lengthen the spine.
Settling in to a place of safety and comfort.
Within your own body.
Focusing on your heart space.
Focusing on your heart space.
Allow an intention to arise for this practice.
Your sankalpa.
A short,
Positive statement.
Spoken in the present tense.
As though it is already unfolding.
Such as,
I am whole.
Or I surrender to my experience.
Or whatever else may arise.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
We will now begin our journey through the body.
One part at a time.
Try to remain awake and alert throughout the process.
But know that if your mind wanders or if you fall asleep.
You will still gain the benefits of yoga nidra.
We begin at the tips of our fingers.
All ten fingers.
Moving to the tips of the right hand fingers.
And the knuckles.
The right palm.
The whole right hand.
The right wrist.
The right forearm.
The right elbow.
The right upper arm.
The right shoulder.
The whole right arm.
From fingertips to shoulder.
The left fingertips.
The left palm.
The left wrist.
The left forearm.
The left elbow.
The left upper arm.
The left shoulder.
Your entire left arm.
From the tips of your fingers to your shoulder.
Both arms.
The crown of your head.
The right side of your head.
The left side of your head.
Your right ear and left ear.
Both ears.
Your forehead.
Your right eye.
Left eye.
Both eyes.
Nose.
Cheeks.
Lips.
Teeth.
Tongue.
Chin.
Whole face.
The back of your head.
Your whole head.
Neck and throat.
Right collarbone.
Left collarbone.
Upper chest.
Middle chest.
Belly.
The entire front of your torso.
The upper back.
The right shoulder blade.
Left shoulder blade.
Both shoulder blades.
The middle of your back.
Your lower back.
The entire back of your torso.
Both front and back torso.
Your right hip.
Your right upper leg.
Your right knee.
Right lower leg.
Right ankle.
Right foot.
The right tips of your toes.
Your left hip.
Your left upper leg.
Left knee.
Left lower leg.
Left ankle.
Left foot.
Left tips of your toes.
Both hips.
Both thighs.
Both knees.
Calves.
Shins.
Ankles.
Soles of your feet.
Toes.
Your entire lower half.
Your entire upper half.
Head.
Arms.
Torso.
Legs.
All the tips of your toes and fingers.
Your whole body.
The forest floor.
The bark on a tree.
A gentle mountain stream.
A still lake.
A night sky.
A mountainous horizon.
A cliffside.
A safe place.
A healing image.
A nurturing sound.
A deep calm.
Repeat your San Calpa three times to yourself.
As you come back to your physical body in the place that you are in,
The sounds that you hear.
To your exhales and inhales.
Without any rush.
The practice of Yoga Nidra is now complete.
