Namaste.
Welcome.
My name is Amanda and it's an honor for me to guide you through this Yoga Nidra practice today.
Thank you so much for being here.
During this practice,
You will be giving your mind the opportunity to let go of thoughts,
Worries,
And to-do's.
And your body will be given the opportunity to unwind.
You will have the opportunity to surrender into deep rest and into the profound state of relaxation that only Yoga Nidra can provide.
Be generous with your time as you find ultimate comfort.
For right now,
You are laying the foundation for your practice.
The more comfortable you are when you begin,
The more easily your mind and body will move into the beautiful state of peace that you're seeking.
Use this time to adjust the volume of my voice to bring in anything that will assist your comfort,
Such as pillows or bolsters for extra support,
A blanket for warmth,
An eye covering to remove unwanted light,
And perhaps even a hot water bottle or heating pad placed on your low belly or on your feet for additional calming and grounding support.
Yoga Nidra is traditionally practiced in Savasana,
A pose where you're laying on your back,
Your head and spine are in alignment,
Your shoulders are relaxed,
With arms resting by your sides and palms facing up,
And your legs and feet are 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 practice lying on your side,
Or even in a seated position.
Listen to your body and allow it to guide you,
For it knows exactly what it requires.
When you feel ready,
Allow a deep breath,
Close your eyes and welcome the darkness,
The stillness.
Invite your attention to follow my voice as I gently guide you through this Nidra experience.
Your practice begins now.
Follow your breath,
Breathing your body,
Air moving in and out,
Your abdomen in soft rhythm,
Rising and falling,
Each breath helping your mind and body find stillness,
Each breath offering a chance for your body to sink deeper into the surface beneath you.
Each breath helping your mind to let go of incessant thoughts that swirl around and around.
On your next inhale,
Might you allow two sips of breath in through your nose,
Before exhaling through an open mouth.
The physiological sigh,
Proven to help reduce the stress state and induce calm.
Two sips in through your nose.
Long exhale through an open mouth.
Two sips in your nose.
Long exhale out your mouth.
Continue with this breathing pattern for three more breaths at your own pace.
Two sips in through your nose.
Long exhale through an open mouth.
You may return to your natural breathing pattern once again and place your awareness onto your sankalpa.
Your sankalpa is your heart's deepest desire.
If you don't have a sankalpa that you're currently working with,
You might choose to use the phrase I am here now.
I am here now.
Silently repeat this intention to yourself,
Finding flow with it and your breath for the next few moments.
I am here now.
Letting that go,
Bring your attention now to the crown of your head,
The point between the eyebrows,
Temple,
The right eyelid and eyelashes,
Left eyebrow,
Left eyelid,
And over to the right ear,
Back to the bridge of the nose,
Left cheekbone,
Air moving in and out of the right nostril,
Air moving in and out,
Chin,
Throat center,
Shoulder,
Upper arm,
Elbow,
Wrist,
Palm of the hand,
Tip of the right hand thumb,
Tip of the first finger,
Second,
Third,
Back of the hand,
Wrist,
Shoulder,
Right side of the chest,
Heart center,
Wrist,
Palm of the hand,
Tip of the left hand thumb,
Tip of the first finger,
Second,
Wrist,
Left side of the chest,
Heart center,
Right waist,
Thigh,
Knee,
Ankle,
Heel,
Sole of the right foot,
Second,
Third,
Navel,
Left waist,
Knee,
Ankle,
Sole of the left foot,
Second,
Third,
Back to navel center,
Heart center,
Feel your breath once again breathing your body,
In and out,
In and out,
In and out,
Note how good it feels,
Note how good it feels to breathe in,
Without changing your breath in any way,
Simply breathing in what you need,
Letting go of what you don't,
Falling into the rhythm of your natural breathing,
And now sensing the entire right side of your body,
Could you sense only the right side of your body,
All of your awareness on the right side,
Feel the flow of energy throughout the entire right side body,
Shifting over to the left side body now,
Sensing the entire left side of your body,
All of your awareness on the left side,
Throughout the entire left side body,
Now become aware of both sides of your body together,
Both sides,
Right and left,
And now placing your awareness onto the front body,
All of your awareness is on the entire front body,
Can you feel your front body,
Shifting your awareness now to the back body,
All of your awareness is now on your back body,
Sensing the entire back of your body,
Feeling grounded,
Place your attention onto your mind's eye,
And visualize a place where you love to be,
A place where you feel safe and secure,
This place can be real or imagined,
It is a place where you feel surrounded by feelings of comfort,
It might be a place in nature,
Such as a forest,
Or it might be a special room in your home,
Wherever it is,
See and feel yourself there in real time,
Using all of your senses,
What can you see around you,
What sounds and fragrances are present,
Feel connected to this place,
This place that disconnects you from all worry and distractions,
This place that connects you to feelings of safety,
Security,
Presence,
And as you slowly begin to release the imagery,
Allow yourself to continue to simmer in the feelings,
That you've created within,
Your next inhale to become a little bit deeper,
And your next exhale to become a little bit longer,
And that's it,
And exhaling a little bit longer,
With each breath,
Invite the peaceful feelings to remain,
While the imagery drifts away,
Know that all that you've experienced in your mind's eye is within you,
Beautiful place you can return to again and again,
Whenever it's time to bring back your sankalpa,
Planting its seed deep within,
You may have used the phrase,
I silently repeat your sankalpa three times,
Deepen your breath once again,
Opening your diaphragm as much as you can on the inhale,
And releasing your breath slowly and with intention on the exhale,
Allow three deep breaths,
Each gently helping to awaken the body,
You might slowly begin to sense the room that you're in,
And where you are,
Sense the ceiling above you,
You might note any fragrances lingering in the air,
Allow sounds other than my voice to be heard,
And then when it feels like the right time,
Might you gently wiggle your fingers and toes,
Your wrists and ankles,
Perhaps nod your head from side to side,
And maybe even allow for a stretch,
If you're on your back,
Slowly roll over to one side,
And remain in that position for a few moments,
Resist the urge to rush back into the busyness of life,
Allow gentle movements filled with grace and ease,
As you intentionally bring yourself back to the waking state,
This has been Amanda,
And as always,
It has been my honor to lead you through this practice today,
Thank you so much for listening and for practicing with me,
I appreciate you,
Know that you can find many more free nidras from me,
Similar to this one on this platform,
And if you have a moment,
Please leave a comment letting me know where you're practicing from,
And what you enjoyed about this yoga nidra,
I love hearing from you,
And I love knowing where you are in the world,
May you move through your day feeling calm and at ease,
Namaste.
