Namaste,
My name is Amanda and welcome to this yoga nidra for deep rest.
This practice is intended to be used during the day to help replace sleep deficit,
To help you receive the deep rest that you need and deserve.
Yoga nidra is a unique practice in that it helps one enter the deepest states of rest while remaining awake.
Having said that,
It's completely acceptable and even encouraged for you to fall asleep if your body requires sleep at this time.
Some benefits of deep rest include,
But are not limited to,
A reduction in stress and anxiety,
Lower blood pressure,
Releases tension and pain in the body,
And can help improve concentration and focus,
Creativity,
Sleep,
And overall well-being.
Know that the next little while is for you and about you,
So please use the next few moments to get yourself as comfortable as possible in your yoga nidra nest.
Yoga nidra is traditionally practiced in savasana,
Lying on your back,
Feet hip distance apart,
Spine in alignment,
Head and neck comfortably supported,
Shoulders relaxed,
Arms resting by your sides with palms facing up.
However,
If you would feel more comfortable lying on your side,
Or even sitting in a seated position,
Know that that is fine too.
What's most important is that you're as comfortable as possible,
As comfort will help your body move into deep relaxation more readily and with greater ease.
Feel free to bring in props to further support your comfort,
Such as pillows or bolsters,
A blanket for warmth,
An eye pillow or covering to remove unwanted light,
Anything that you feel would be most beneficial for you at this time.
When you're ready,
Close down your eyes and do a quick check-in.
Does anything need adjusting at this time?
Are you 100% comfortable?
I invite you now to focus on your breath.
Feel your breath breathing your body,
And on your next inhale,
Allow your lungs to expand as much as they can,
And then on the exhale,
Form your lips as if you're about to place them on a straw,
And allow the breath to flow out slowly.
Allow your lungs to expand on the inhale,
And form your lips as if you're about to place them on a straw,
Allowing the exhale to flow out slowly.
Continue to allow a few of these breaths,
And now return to your natural breathing pattern,
Allowing your lips to go back into a comfortable position.
Notice each breath coming in and moving out.
Breath flowing in,
And breath flowing out.
The rhythmic motion of breath breathing your body,
And as you continue to feel your body breathing,
Place your awareness onto your heart center,
Your heart center.
What is your heartfelt intention for this practice?
Also known as your sankalpa,
A positive I am statement that you declare to yourself.
It can be something as simple,
Yet profound,
As I am now inviting deep rest,
Or I am worthy,
I am whole,
Or I am enough just as I am.
Listen to your heart,
And trust its message for you right now.
Slowly repeat your sankalpa three times,
Each followed by a deep breath.
Invite your attention now to follow my voice as you're gently guided on a rotation of consciousness,
Your awareness moving seamlessly from one body part to the next,
Starting at the crown of your head,
Right hemisphere of your brain,
Left hemisphere of your brain,
Middle of your forehead,
Right eyebrow,
Temple,
Cheekbone,
Right eyelid and eyelashes closed over your right eye,
Left eyebrow,
Temple,
Cheekbone,
Left eyelid and eyelashes closed over your left eye,
Bridge of your nose,
Right nostril,
Left nostril,
Upper lip,
Upper teeth and gums,
Lower lip,
Lower teeth and gums,
Tip of your tongue,
The root of your tongue,
Inside left cheek,
Inside right cheek,
Chin,
The right side of your jaw moving up to your right ear,
The entire right side of your face,
Chin,
The left side of your jaw moving up towards your left ear,
The entire left side of your face,
All of your face and head simultaneously,
Throat center,
Right collarbone,
Right shoulder,
Right shoulder blade,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm and back of your right hand,
Thumb,
First finger,
Second finger,
Third,
Little finger,
All of your right hand and arm including your armpit,
In the front and back of your right shoulder,
Right side of your chest,
Right waist,
Right hip,
Front and back,
The front and back of your right thigh,
Knee,
Shin and calf,
Ankle,
Heel,
Sole and top of your right foot,
Big toe,
Second toe,
Third,
Fourth,
All of the right foot and right leg,
The entire right side of your body,
The entire right side of your body along with the left hemisphere of your brain,
Could you place your awareness onto the right side body and left hemisphere of your brain simultaneously,
Right side body,
Left hemisphere of your brain,
Moving your awareness now to your heart center,
Heart center,
Heart center,
Over to your left collarbone,
Left shoulder,
Left shoulder blade,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm and back of your left hand,
Thumb,
First finger,
Second finger,
Third,
Little finger,
All of your left hand and arm including the left armpit in the front and back of your left shoulder,
Left side of your chest,
Left waist,
All of your left thigh,
Knee,
Shin and calf,
Ankle,
Heel,
Sole and top of your left foot,
Big toe,
Second toe,
Third,
Fourth,
Little toe,
All of the left foot and left leg,
The entire left side of your body,
The entire left side of your body and the right hemisphere of your brain,
Placing all of your awareness now on the left side body and the right hemisphere of the brain simultaneously,
Left side body along with right hemisphere of your brain,
Both sides of your body now,
Both sides,
Left and right hemispheres of your brain together,
Awareness on your body as a whole,
Could you deepen your state of relaxation even further by bringing in a count with each inhale and exhale,
Starting at the number 99,
On your next inhale 99,
Exhale 99,
Inhale 98,
Exhale 98,
Inhale 97,
Exhale 97,
Continue on your own for the next few moments,
If you lose your count,
Simply start again at 99,
Release the count and allow your body to breathe deeply,
Expanding your capacity to receive as much breath as you can,
Could you let your lungs expand a little more with each breath and bring back your sankalpa,
Your heart's deepest intention,
The I am statement that you declared at the beginning of this practice,
Perhaps you used one of the following,
I am now inviting deep breaths,
I am worthy,
I am whole,
Or I am enough just as I am,
Repeat your sankalpa silently to yourself for a few moments,
If you feel ready,
Use the next few moments to slowly wake the body and return to the present moment,
If you don't feel ready just yet,
Know that it's okay for you to remove your headphones or press pause on this recording,
Begin by feeling the support of the surface beneath you,
Sense the room that you're in,
Visualize the ceiling,
The walls and the floor,
Note other sounds around you other than that of my voice,
You might begin to allow soft movements to your fingers and toes,
Your wrists and ankles,
Perhaps slowly nod your head from side to side,
And when you feel ready,
And only when you feel ready,
Very slowly and gently flutter your eyelids open and begin to see the environment around you,
Feel free to lay here for a few moments,
Absorbing your surroundings through your senses of sight,
Smell,
Touch and hearing,
Know that there is no rush to return back to daily life,
Let yourself ease into the rest of your day,
You might use this time to feel gratitude for the deep rest that you've just given your mind and body,
I know that I'm deeply grateful to have been here practicing with you today,
My name is Amanda and I want to thank you so much for listening,
I hope that this practice has helped to replace some sleep deficit as it was intended to do,
And if so,
Please let me know in the comments,
I love hearing from you and I love to know where you're practicing from in the world,
I deeply appreciate every comment that I receive and I respond to each and every one of them,
Know that I have many other offerings just like this one on this platform,
Feel free to give them a look through and perhaps a listen,
May you move through your day feeling well rested and at ease.
Namaste
