Namaste.
My name is Amanda,
And I am so happy you're here practicing with me today.
Yoga Nidra is a form of non-sleep deep rest,
And during this short practice,
You'll have the opportunity to slow down your brainwave frequency,
Thereby producing a profound state of deep relaxation,
Helping to restore your mind and body,
Relieve stress,
Reduce anxiety,
Improve concentration and focus,
And so much more.
Know that there's nothing you need to do during this practice,
Except follow the guidance of my voice.
If your mind wanders,
Use my voice as an anchor to gently bring your awareness back.
Let yourself settle in now,
Becoming as comfortable as you can in your Yoga Nidra nest.
Feel free to bring in props to help support your body into ultimate comfort.
What might you adjust right now to become even just 1% more comfortable?
Use this time to check in with your body,
Your head,
Neck and shoulders,
Pelvis and hips.
Is there anything else you can do to ensure complete comfort?
Now close down your eyes and allow the eyelids to become heavy.
It's time to begin Yoga Nidra.
Feel your body breathing,
Breath coming in and breath going out.
You might now allow your breath to deepen slightly with each inhale and lengthen each exhale.
Be intentional about releasing tension with each breath and feel your body start to sink down into the state of relaxation.
On your next inhale,
Might you begin to count down from 18,
Inhaling 18,
Exhaling 18,
Inhaling 17,
Exhaling 17,
Inhaling 16,
Exhaling 16.
Continue at your own pace.
If you lose count,
Simply return to 18 and begin again.
Letting that go and bringing in your sankalpa.
If you don't have a sankalpa that you're working with,
Perhaps you'll use the phrase,
I am worthy of deep rest.
I am worthy of deep rest.
Silently repeat your intention to yourself three times,
Each accompanied by a deep breath.
I am worthy of deep rest.
Now invite your attention to move effortlessly from body part to body part as I gently guide you through a body scan,
Beginning at the crown of your head.
To the point in between your eyebrows,
Right eyebrow,
Right cheekbone,
Left eyebrow,
Left temple,
Left cheekbone,
Right and left eyelids together,
Closed and heavy,
The bridge of your nose,
Right nostril,
Both nostrils together,
Breathing deeply,
Right ear,
Left ear,
Left ear,
Both ears together,
Listening,
Upper lip,
The space in between the lips,
Chin,
Jaw,
The right side of your face,
The left side of your face,
All of your face,
Head and neck,
Throat center,
Heart center,
Right collarbone,
Right shoulder,
Elbow,
Wrist,
Palm of the right hand,
First finger,
Second finger,
Third,
Middle finger,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Right side of the chest,
Right side of the waist,
Right hip,
Ankle,
Heel,
Sole of the right foot,
Big toe,
Second,
Third,
Fourth,
Ankle,
Heel,
Knee,
Hip,
The entire right leg,
Right torso,
The entire right side of the body,
And bring your awareness back to heart center,
Heart center,
Left shoulder,
Palm of the left hand,
First finger,
Second finger,
Third,
Middle finger,
Back of the hand,
Right hand,
Wrist,
Shoulder,
Left side of the chest,
Left side of the waist,
Knee,
Ankle,
Heel,
Sole of the left foot,
Big toe,
And second,
Ankle,
Knee,
Hip,
The entire left leg,
Left torso,
The entire left side of the body,
Back to heart center,
Heart center.
Now allow your awareness to fall on the entire front of your body,
Both sides of your body,
Left and right,
Right and left,
And left,
Base of your neck,
Right shoulder blade,
Left shoulder blade,
All of your back,
Moving down your spine,
Vertebrae by vertebrae,
All the way down to the back side of your waist,
Right glute,
The back of your right leg,
Allow your awareness to move down the back thigh,
Thigh,
Back of the right knee,
Calf,
Heel,
And the entire right foot,
Left glute,
The back of your left leg,
Slowly moving your awareness down the back thigh,
Thigh,
Back of the left knee,
Calf,
Heel,
And the entire left foot,
And awareness now on the entire back body,
The entire back body,
Head to toe,
Now sensing all of your body,
All of your body,
The right side and the left side,
The front and the back,
Every part of your body,
Deep in rest and relaxation,
Place your attention now on your own natural breathing pattern,
No need to change your breathing in any way,
Just simply noting how your body breathes,
Feel breath breathing your body,
Note the gentle rise and fall with each inhale and each exhale,
And each exhale,
Up and down and down,
Breath breathing your body,
Might you now invite the following images to your mind's eye,
Moving easily from one to the next,
Beginning with a beautiful sunrise,
A white lotus flower,
A tall oak tree,
The sun glistening on open water,
A rainbow stretched across the clear blue sky,
A pink rose in full bloom,
A blue butterfly,
A sunset with hues of pink,
Yellow and orange,
The moon shining bright in the dark night sky,
And give yourself the next few moments to rest,
Nothing to do except breathe and be,
Feel yourself linger in silence as you generously give space for nothingness,
And now allow two sips of breath in and then sigh it out,
Two sips in,
Long exhale out,
Two sips in,
Or two sips in,
Long exhale out,
Return to your natural breathing pattern as you ever so slowly start to wake the body,
You might begin to feel your body on the surface beneath you,
Sense the room around you and where you are in that room,
Visualize the floor,
Walls and ceiling,
Open up your sense of hearing by allowing sounds other than my voice to be heard,
And when you feel ready,
Gently begin to wiggle your fingers and wiggle your toes,
And slowly nod your head from side to side,
You might allow a big stretch if your body desires that,
And then when it feels right for you,
Very slowly and gently begin to softly flutter the eyes open,
Bringing your awareness back into this present moment,
While allowing yourself to bask in the peaceful energy you've created within.
This has been Amanda,
And thank you again for joining me today.
I hope this practice gave you the deep rest and relaxation you required.
If you have a moment,
I always love,
Love,
Love hearing from you.
I love hearing about how the practice benefited you,
Where you're practicing from,
And also if there's a particular yoga nidra practice you'd like me to record,
Please don't hesitate to let me know.
May you move through your day with peace and ease.
Namaste.
