Hello and welcome to Your Journey Yoga.
My name is Natalia and I will be your guide for this Yoga Nidra practice.
Yoga Nidra,
Or yogic sleep,
Is a powerful state of conscious relaxation that can help you release tension,
Reconnect with your inner self,
And cultivate a sense of deep peace.
As we embark on this journey together,
I encourage you to bring yourself into a space where there are no distractions and you can really embrace the present moment.
You can do this practice lying down,
Or if you would prefer to do it seated,
You can do that as well.
Taking a moment to settle in to wherever it is that you would like to land and seeing if there is anything you can do to make yourself just 5% more comfortable and grounded.
Then you can close your eyes or soften your gaze and take a deep refreshing inhale in through your nostrils and a slow,
Soft exhale through your mouth.
Inhaling deeply through your nose and exhaling softly and slowly through the mouth.
Do one more deep inhale and exhale.
And at the bottom of that exhale,
Allow the muscles of your body to become more still,
Heavy,
And relaxed.
Taking a moment to notice any elements of your surroundings.
Any sounds that you can hear nearby.
Any sounds that you can hear from a distance.
Allowing the elements of now to create a deeper sense of presence for you.
Observing what you can smell.
What you can feel.
Observing the support of whatever surface is underneath you.
And then bring your awareness up to the crown of your head.
And begin by observing any sensations you can sense here.
That could be tingling or buzzing or maybe you can feel temperature at the top of your head.
Noticing if you can sense your hair,
The pores of your skin.
Creating a sense of openness at your crown.
Planting a seed of conscious curiosity here.
Trusting in your ability to move with the mind's eye through your body and the elements of now.
Bringing you into a deep state of conscious relaxation.
Noticing what the inside of your skull feels like.
Allowing your awareness to melt and soften down the back of your head.
Wrapping around the back of your neck.
Smoothing out your brow bone.
Bringing a softness and a heaviness to your eyelids.
And allowing the muscles of your eyes to rest.
Feeling your cheekbones.
The bridge of your nose.
The tip of your nose.
The coolness of your inhales inside your nostrils.
The warmth of your exhales on the top of your lip.
Feeling the pores on the skin of your cheeks opening.
Softening through the muscles of the jaw.
Allowing your tongue to be soft inside of your mouth.
Relaxing and opening the space between your ears.
Allowing a free flow of sound to move between each ear.
Allowing the same soft,
Open awareness to travel down through your throat.
Observing what the inside of your throat feels like.
Allowing the warmth to expand into the muscles of your neck.
Sensing the top of your left shoulder.
Feeling down into the muscles of the shoulder,
The bones.
Observing the shoulder from the inside out.
Softening any tension that may be residing there.
Feeling your upper arm.
The left elbow.
The forearm.
The wrist.
The back of your left hand.
Remaining soft and open through your left palm and relaxing all of your fingers.
Taking a moment to observe anything you can sense in the space of your left palm.
Sensation,
Temperature,
Colors or shapes.
Or even simply observing what it is your left hand is in connection with physically.
Allowing your awareness to travel all the way back up through your left arm.
Passing through the left shoulder,
The center of your chest and over to your right shoulder.
Allowing the shoulder to be relaxed and open.
Feeling the structure of this shoulder from the inside out.
Observing sensation as you travel down through the right upper arm,
The right elbow,
The forearm,
The wrist,
The back of your right hand.
Opening and softening through your right palm.
Relaxed through your right fingers.
Taking a moment to observe what you can sense in your right palm.
Letting your awareness travel back up through your right arm and into the center of your chest.
Noticing the rise and fall of your inhales and your exhales.
Observing the beating of your heart.
Perhaps noticing any energetic sensation in this space.
Tenderness,
Retention,
Openness.
Your only job is to feel and observe.
Noticing what your breath feels like as it expands your lungs.
Expanding the skin around each bone of your ribcage.
Noticing the deep expansive capacity of your lungs.
Connecting with gratitude for your breath.
Allowing your awareness to travel down through your diaphragm,
The sides of your torso and settling into your belly.
Noticing the rise and fall as you inhale and exhale.
Simply allowing your belly to be in its most natural state.
Soft and intuitive.
Relaxed and open.
Becoming aware of the space of your gut.
Finding a sense of groundedness through your hip bones.
Feeling the left sit bone.
The back of your left thigh.
The top of the thigh.
The back of the knee.
The top of the knee.
Your calf.
Your shin.
The ankle.
The top of your foot.
The sole of your foot.
Noticing all of your left toes.
Observing anything you can sense with the sole of your left foot.
Allow your awareness to travel back up through your left leg.
Feeling back through the pelvis.
Over to your right sit bone.
The back of your right thigh.
The top of your right thigh.
The back of the knee.
The top of the knee.
The calf.
The shin.
The ankle.
The top of your right foot.
The sole of the foot.
Relaxing all of your right toes.
Allowing your awareness to settle at your right foot and simply observe what you can sense here.
Allowing your awareness to travel up through your right leg.
Back to the pelvis.
Up through your belly.
Wrapping around to your lower back.
The center of your back.
The upper back.
The back of your neck.
The back of your head.
Returning to the crown.
Allowing this soft,
Open,
Conscious awareness of your body to hold you in safety,
In warmth and the deep sense of relaxation.
Observing the body in its wholeness.
Every element of sensation as one.
You may choose to rest more deeply into sleep from here or repeat the same body awareness practice.
The choice is yours.
I hope you feel rested,
Open and connected.
I'll see you in the next episode.
Namaste.
