Namaste.
Thank you for joining me today.
My name is Amanda and in today's practice,
We'll focus on the 61 points in the body scan to help your mind and body find peace,
Calm,
And equilibrium.
Please give yourself as much time as you require right now to find comfort,
Knowing that the more comfortable you are when we begin,
The more easily your nervous system will move into the parasympathetic state.
The more easily you'll experience the deep relaxation and peace you're desiring.
Yoga Nidra is traditionally practiced in Savasana,
Or corpse pose,
A pose where you're laying on your back with your head and spine in alignment.
Shoulders relaxed,
Arms resting by your sides,
With palms facing up,
Legs and feet hip distance apart.
However,
If this pose doesn't bring you deep comfort,
Know that you can rest your hands gently on your abdomen or heart,
Or lay on your side,
Or even in a seated position.
Listen to your body,
Let it guide you,
For your body knows exactly what it requires.
Is there anything else you could bring in to help your body feel even 1% more comfortable right now?
Pillows or bolsters for extra support,
A blanket for warmth,
An eye covering to remove unwanted light,
Or perhaps a hot water bottle or heating pad on your belly or feet for additional calming and grounding support.
Adjust the volume of this recording,
And when you're ready,
Close down your eyes.
Your Yoga Nidra practice begins now.
Allow your focus to fall onto your breath,
Breathing in deeply,
And extending each exhale,
And extending each exhale.
Knowing that each deep,
Relaxing breath you allow sends a signal of calm to your mind and body.
Breathing in through your nose,
And exhaling through an open mouth.
Begin to systematically release tension and tightness with each breath,
Starting with your scalp and forehead.
All the little muscles around your eyes.
All the little muscles around your eyes.
Let your jaw drop open.
Your shoulders soften.
Your arms,
Hands,
And fingers become loose and lazy.
Release any tightness in your chest and abdomen.
Let your hips unwind with your next breath.
Let go of tension in your legs,
Feet,
And toes.
Let go of tension in your legs,
Feet,
And toes.
You are now bringing ease and stillness to every part of your body.
It's now time to declare your sankalpa.
If you don't have a sankalpa that you're working with,
You might use the phrase,
I am willing to allow inner stillness and peace.
I am willing to allow inner stillness and peace.
Silently repeat your sankalpa three times,
Each followed by a deep breath.
I am willing to allow inner stillness and peace.
As your awareness follows my voice from one body part to the next,
You might imagine a tiny ball of white light gently landing on each body part as it's called.
A tiny ball of healing white light gently landing on your third eye,
The space in between your eyebrows.
Moving now to the base of your throat,
Over to your right shoulder,
Elbow,
Wrist,
A tiny ball of white light gently landing on the tip of your thumb.
Moving now to the tip of your first finger,
Second finger,
Third,
And last.
Little finger,
Wrist,
Elbow,
Shoulder,
Back to the base of your throat,
Over to your left shoulder,
Elbow,
Wrist,
A tiny ball of white light gently landing on the tip of your left thumb.
First finger,
Second,
Third,
And little finger,
Wrist,
Elbow,
Shoulder,
Over to heart center,
Right side of your chest,
Left side of your chest,
Navel,
Pubic bone,
Right hip,
Knee,
Ankle,
A tiny ball of white light landing on the tip of your right thumb.
Of your big toe,
Second toe,
Third,
And fifth toe,
Ankle,
Knee,
Hip,
Back to pubic bone,
Left hip,
Knee,
Ankle,
Tip of your big toe,
Second toe,
Third,
Fourth,
And fifth toe,
Ankle,
Knee,
Hip,
A tiny ball of healing white light moving to your pubic bone,
Up to your navel,
Heart center,
Base of your throat,
Up to your third eye,
Third eye,
Third eye,
Let your awareness fall to the darkness behind your third eye,
And visualize the following images,
Beginning with a waterfall,
Footprints in the sand,
The flickering flames of a campfire,
A forest of trees as far as the eye can see,
Tall grass gently blowing in the breeze,
A single bird flying high in the sky,
And the milky way,
Mother moon shining bright against the dark night sky,
Now bring your awareness back to your breathing without changing your breath in any way,
Simply allow your body to breathe itself naturally,
And on your next inhale,
Begin to count down from the number 18,
Inhaling 18,
From the number 18,
Inhaling 18,
Exhaling 18,
Inhaling 17,
Exhaling 17,
Inhaling 16,
Exhaling 16,
And continue on your own for the next few moments,
If you lose your count,
Simply return to number 18,
And release the count,
And allow three deep breaths,
Expanding your capacity to receive as much breath as you can,
Can you let your lungs expand a little more with each breath,
And if you feel ready to,
You might begin to slowly wake your body,
Or you might choose to let your body remain in this state for a little while longer,
Or perhaps you might even let yourself fall asleep now,
Whatever you choose is just right for you,
And if you feel ready,
You can bring soft slow movement to your fingers and toes,
To your wrists and ankles,
Sense the room that you're in,
And where you are in that room,
Notice sounds other than my voice,
Feel your body supported on the surface beneath you,
Let this awakening time be slow and intentional,
There's no need to rush,
Let your mind and body simmer in the deep peace and comfort you've created in just a short time,
Allow movements to be intuitive,
Letting your body move to its own rhythm,
To its own rhythm,
Letting your body move at its own pace,
As you continue to slowly come back to the present moment,
I'd like to express my gratitude to you for practicing with me today,
And my name is Amanda,
And here on this channel you can find many more free yoga nutra offerings from me that are similar to this one,
And if you have a moment,
Please leave a comment before you go,
Letting me know where you are in the world,
And what you enjoyed most about today's practice,
May you have found the peace that you were seeking when we began.
Namaste
