Hi,
My name is Rose from Yoga for All with Rose.
I will guide you through a yoga nidra practice that is adapted from eye rest.
I invite you to find a comfortable space for laying down on your back and hopefully you can be without anyone disturbing you for the next half an hour or so.
To fully experience the benefits of yoga nidra allow your mind to stay awake as the body sinks into stillness and relaxation.
I invite you to cover yourself with a blanket as the body temperature and blood pressure decrease with relaxation.
You may feel chilled.
The blanket is also useful to evoke a nurturing and comforting feeling that allows you to feel safe and go deeper into your relaxation.
It might feel good to have a pillow or folded blanket under your knees to ease any pressure on your lower back.
Allow yourself this time to relax.
All that needs to be done has been done.
All you need to do now is let go and relax.
Gently closing your eyes if that feels comfortable for you.
Welcome the environment and the sounds around you.
Sensations of warmth and coolness on your skin.
The touch of air on your skin.
The sensations where your body touches the surface of the floor.
Affirm to yourself I am aware.
I am awake.
I am at ease and I am practicing yoga nidra.
Welcome the feeling of life living you with purpose meaning and value.
Silently affirm to yourself I am unique and valued expression of life.
Life is living me with purpose and meaning.
Experience this as true with your entire body and mind.
Welcome and affirm an inner resource of well-being.
Feeling safe and at ease in this very moment.
This space is a safe haven within you where you can return whenever you need to take rest restore or feel secure.
Welcome all sensations that are present throughout your body.
Start at your jaw,
Your mouth,
Your ears.
Feel the sensation of breath flowing in and out at the entrance of your nostrils.
The sensation of your eyes sensing without going into thinking.
The sensation of your forehead,
Scalp,
The back of the head and neck.
Sense your left shoulder,
Your left arm,
Left palm and fingers.
Sense your right shoulder,
Your right arm,
Right palm and fingers.
Both hands,
Arms,
Shoulders at the same time.
Sense the entire torso front and back.
Let go of thinking just sensing the entire torso inside and outside.
Sense your left hip,
Left leg,
Left foot,
The entire left foot and leg.
Sense your right hip,
Right leg,
Right foot,
The entire right foot and leg.
Sense both legs together,
Both legs together.
Sense the entire body inside and outside.
A feel of radiant sensation.
Feel yourself as the observer of all the sensations that are present in your awareness.
Feel yourself being aware and awake as an observer.
Affirm to yourself I am aware,
Awake and resting at ease.
Sense your body breathing.
Welcome the flow of air in the nostrils,
The throat,
The gentle expanding and releasing of the chest and the abdomen.
Sense your abdomen expanding with each inhalation,
Abdomen releasing with each exhalation.
With each breath affirm to yourself I am aware and at ease.
I am aware and at ease.
Remain with a deep feeling of release with each exhalation,
Aware and attentive.
Welcome the feeling of well-being with each exhalation and inhalation.
Feeling of ease and well-being throughout the entire body.
Feel yourself as the observer of all that's now present in your awareness.
Affirm to yourself I am aware,
Awake and resting at ease.
Welcome feelings of warmth,
Ease and comfort and if present welcome their opposites.
If you are sensing warmth welcome coolness.
If you are sensing ease welcome tension.
If you're sensing comfort welcome discomfort.
Without thinking just sensing and feeling moving back and forth of opposite at your own pace.
Then feel both opposites at the same time while also experiencing how this impacts your body and mind.
Feel yourself as the observer of all the feelings that are present in your awareness.
Welcome any emotion that may be present or an emotion that you're working with in your life.
If no emotion is present that too is perfect.
Welcome what most calls you in this moment.
If an emotion is present where or how do you feel it in your body?
Are there thoughts or images that come along with this particular emotion?
Welcome your experience just as it is without judging what is present.
Welcome it just as it is.
And if it's helpful locate an opposite of this emotion and notice where and how you feel it in your body.
Move between these opposites back and forth at your own pace.
As you are ready experience both opposites at the same time while sensing how this impacts your body and mind.
Feel yourself as the observer of all that's now present.
Just being aware and awake.
Affirm to yourself I am aware awake and resting at ease.
Locate a thought or a belief that is present.
Perhaps a belief that you take to be true about yourself.
And if no belief is present welcome whatever most calls your attention.
If a thought or a belief is present welcome it as a messenger.
Where and how do you feel this thought or belief in your body when you believe it to be true?
If it is helpful bring to mind the opposite of this belief.
Notice where and how you feel this opposite belief when you take it to be true.
Welcome and stay with your experience just as it is.
Welcome both beliefs and experiences and notice how it impacts your body and your mind.
Feel yourself as the observer of all that's now present in your awareness.
Just being aware and awake as the observer of all that is present.
Affirm to yourself I am aware awake and resting at ease.
When you are ready bring your attention to sensations of well-being and joy.
Well-being and joy expanding throughout the entire body.
Every cell in your body.
Be aware of all that's now an awareness while dissolving into being spacious openness in which all these changing activities are going and coming coming and going.
Settle into just being nothing to do nowhere to be just being.
Notice how everything is arising from in your consciousness.
Welcome yourself as the spacious openness and awareness.
Undeniable,
Indescribable,
Everywhere.
In front,
Behind,
Left,
Right,
Inside,
Outside.
Awareness everywhere.
Welcome the feeling of wholeness of life.
Life living you as one of its unique and perfect expressions.
Everything interconnected with the underlying essence of life.
Feeling your wholeness while reflecting on the different moments that are now present.
Sensations,
Emotions,
Thoughts,
Beliefs,
Well-being.
Welcoming everything just as it is.
As you are ready open and close your eyes several times while welcoming the sense of well-being inside you.
Staying with that sensation of well-being even though you are opening your eyes.
Feeling grounded and connected to yourself and the world around you.
The feeling of life living you giving your life a sense of purpose,
Meaning and value.
Sense the environment around you.
Imagine going about your life affirming to yourself I am aware,
Awake and at ease at every moment.
I contain within me the perfect response to each and every moment that gives me the felt sense of health,
Harmony and wholeness with myself and all of life.
When you are ready come fully back to your wide awake state.
Sensing gratefulness for taking time for yourself and your health and healing.
Experience your wholeness in your unique expression of life.
Thank you for practicing Yoga Nidra with me.
I always invite people to have something warm and soothing to drink after Yoga Nidra as you come out of it and ease into your day.
Thank you for your time and energy.
I wish you well.
