Namaste.
My name is Amanda.
Thank you so much for joining me as we practice.
Yoga Nidra for inner calm.
Just as our computers and cell phones need to reboot,
So too do we.
Through the gentle guidance of this practice.
You will have the opportunity to reset your mind,
Body,
And spirit.
Use this practice at any time of the day.
To regulate your nervous system and encourage an inner state of peace and calm.
Be generous with your time right now as you become as comfortable as you can be.
Remember,
This is your time to disconnect from the busyness around you.
To let your body surrender to stillness and deep relaxation that only Yoga Nidra can provide.
Use this time to bring in props for support.
Such as a bolster or pillows.
An eye covering to remove unwanted light.
And a blanket for warmth.
You could also place a pillow.
Hot water bottle or heating pad.
Onto your low belly.
For additional comfort and an added grounding effect.
While Yoga Nidra is traditionally practiced in Shavasana,
A pose laying on your back.
Arms at your sides.
Feet hip distance apart.
Know that you can practice in any pose.
That feels best for you.
As you cozy into your little cocoon of comfort.
Adjust any body parts that require adjustment.
And gently remind yourself.
There's nowhere else you need to be.
There's nothing else you need to be doing.
You are in the right place at the right time doing exactly the right thing for you.
When you're ready,
Close down your eyes.
Allow a deep breath.
Your Yoga Nidra practice begins now.
Bring conscious awareness to your breath.
Inhaling deeply.
Allowing your lungs to expand with each breath in.
Before allowing a long,
Slow,
Intentional breath out.
Breathing in and out.
Deeply.
Slowly.
And with mindful intention.
Feel your body beginning to slow down.
To unwind.
You might consciously release tension and tightness.
That may be built up in your forehead.
Your lower jaw.
Could you allow your shoulders to soften?
Your arms,
Hands,
And fingers.
To become loose.
And lazy.
Hips and glutes.
Unwind and release.
Your legs,
Feet.
And all 10 toes.
Letting go.
Your entire body.
Sinking.
Into the support beneath you.
Let yourself be howled and cradled as you're gently guided into deep rest.
And now,
Welcome your sankalpa.
Your heart's deepest desire.
Or your truest intention.
If you don't have a Sankalpa that you're working with.
Or if you'd like one just for this practice.
You might use.
I welcome peace within.
I welcome peace within.
Silently repeat your intention to yourself three times.
Accompanied by three deep breaths.
I welcome peace within.
You may let that go.
Knowing that we will plant its seed once more before the end of the practice.
For now.
I invite you to follow my voice.
As your awareness moves from one body part to the next.
Starting with the tip of your tongue.
Root of your tongue.
Inside your right cheek.
Inside your left cheek.
The space in between your lips.
Right ear.
Right cheekbone.
Tampon.
Right eye and eyelid.
Over to your left ear.
Left cheekbone Tampong left eye and eyelid.
To the space in between your eyebrows.
Crown of your head.
Back of your head.
Base of your neck.
Right shoulder blade.
Left shoulder blade.
Upper back.
Middle back.
Right.
Glute.
Left glute.
Down the backs of both thighs.
Behind both knees.
Past your right and left abs.
Right heel.
Left.
Y'all All five toes on the right foot.
One.
2 three Oh my god.
Bye.
All five toes on the left foot.
One.
2 three Oh my god.
Bye.
Right ankle.
Left ankle.
Shins right and left.
Both kneecaps.
Top of the right eye.
Top of the left thigh.
Both hips.
Right.
And love.
Pubic bone.
Navel both sides of the waist.
Right ribcage.
Loved.
Rib cage.
Heart center.
Right side of the chest.
Left side of the chest.
Both shoulders right and left.
Armpits.
Upper arms.
Elbows lower arms.
Right wrist.
Left.
Rest.
All five fingers on the right hand.
One.
To three 4 Bye.
All five fingers.
On the left hand.
One.
2 three 4 Bye.
And now.
The entire body.
Feel your entire body from head to toe.
To toe.
Feel your body still.
And heavy.
Sinking deeper and deeper.
Into rest.
And relaxation.
As you remain in this deep state of rest.
Would you also witness your body breathing?
Breath flowing in at its own pace and rhythm.
Then letting go with gentle ease.
Breath moving in.
And breath moving out.
In and out.
In and out.
Simply notice.
Sense.
And feel.
Bruh.
And now.
.
.
Could you begin a count on your next inhale?
Beginning with the number 99.
And counting each breath down.
On your next inhale.
Ninety nine.
98 97 continue at your own pace counting down.
If you lose your count.
Simply return to 99.
You may release the count.
And welcome back,
Your Sankalpa.
You may have used the phrase.
I welcome peace within.
I welcome peace within.
You may let go of your sankalpa.
Trusting that its seed has been planted deep within you.
You will now be guided back to a wakeful state.
However,
If you'd prefer to linger for a while longer.
Please feel free to press pause on this recording or to remove your headphones now.
Allow a deep breath.
And feel the weight of your body on the surface beneath you.
Begin to bring in sounds other than my voice.
Note any fragrances in your environment.
Sense the room you're in.
And where you are in that room.
Visualize the walls the ceiling.
The floor.
Begin to softly and slowly Rotate your wrists and ankles.
Wiggle your fingers and your toes.
You might roll onto one side.
If you've been on your back When you're ready,
Very gently begin to open your eyes.
Allowing in the sites that surround you.
As you continue to awaken.
Remember that.
There is no rush.
To return to the busyness of life.
Be slow and intentional.
To give your mind and body time to integrate the practice.
I'd like to take this opportunity to thank you once more for giving me your time.
I know how valuable it is.
And for allowing me to be your guide today.
Again,
My name is Amanda.
And please know that I have many other practices on this platform similar to this one to help soothe your nervous system and restore inner peace.
As someone who has suffered from a dysregulated nervous system,
I know how healing the practice of Yoga Nidra can be.
It brings me immense joy knowing that I can offer the ancient teachings of this practice to help others.
If you've benefited from this practice,
I'd be so grateful if you could leave a comment letting me know,
As your comment will help others to find this free offering and benefit from it as well.
May you radiate peace from within as you move through the rest of your day.
Namaste.
