Namaste.
My name is Amanda and thank you for joining me today.
In this practice,
You'll be guided to move into deep rest,
Which will encourage the activation of your parasympathetic nervous system,
Or rest and digest,
Giving your body the opportunity to reset.
In the same way that our computers and cell phones need to reboot or restart,
So too do we.
Be generous with your time right now and become as comfortable as you can be,
For this is your time to disconnect from the busy world around you.
It's an opportunity to pause your thinking mind and sink into deep relaxation.
Bring in any props that will ensure complete comfort,
Such as a bolster or pillows,
An eye covering to remove unwanted light,
And a blanket for warmth.
You might also choose to place a pillow,
A hot water bottle,
Or a heating pad on your low belly for additional comfort.
Placing any of these on the low belly also greatly helps the body to further relax and move into the parasympathetic state with more ease.
Use this time to ensure that your body is supported,
So that you're able to completely let go and relax.
Cozy into your little cocoon of comfort.
Adjust any body parts that require adjusting.
And when you're ready,
Close down your eyes.
Your yoga nidra practice begins now.
Bring awareness to your breath,
Particularly to your exhale,
For it's with long,
Slow,
Internal exhales that the body naturally lets go,
Releases,
And relaxes.
Allow your exhale to bring release to any tightness in your forehead,
All the little muscles around your eyes.
You might slightly open your mouth while exhaling to help unclench your jaw.
Let go of any tightness or tension that is built up in your shoulders,
In your chest,
In your abdomen.
Allow your arms,
Hands,
And fingers to become loose and lazy,
As well as your legs,
Feet,
And toes,
Loose and lazy.
With each exhale,
Feel your mind and body preparing for deep rest and relaxation.
As you continue to surrender to this blissful state of calm and peace,
Night you welcome in your sankalpa,
Your heart's deepest desire,
Your truest intention.
If you don't have a sankalpa that you're currently working with,
You might choose to use the phrase,
I am now allowing space for deep rest and repair.
I am now allowing space for deep rest and repair.
And silently repeat your intention to yourself three times,
Accompanied by three deep breaths.
Invite your attention now to follow my voice as you're gently guided to bring your awareness from one body part to the next,
Starting with the tip of your tongue,
Root of your tongue,
Inside the right cheek,
Inside the left cheek,
The space in between your lips,
Right ear,
Left ear,
Both ears together,
Listening,
Cheekbones right and left,
Right nostril,
Left nostril,
Both nostrils together,
Breathing,
The bridge of your nose,
Right temple,
Left temple,
Right eyelid,
Left eyelid,
Both eyelids together,
Closed and heavy,
Right eyebrow,
Left eyebrow,
The space in between the eyebrows,
Crown of your head,
Back of your head,
Base of your neck,
Right shoulder blade,
Right shoulder,
Armpit,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the right hand,
Thumb,
First finger,
Second finger,
Third,
Little finger,
The tips of all five fingers,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Right collarbone,
Right side of your chest,
Right waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel and sole of your right foot,
Big toe,
Second toe,
Third,
Fourth,
Baby toe,
The tips of all five toes,
Top of the right foot,
Ankle,
Knee,
Hip,
The entire right side of your body,
Could you place all of your awareness on the entire right side body,
Moving your awareness now to your heart center,
Heart center,
Heart center,
Now over to your left shoulder blade,
Left shoulder,
Armpit,
Upper arm,
Elbow,
Wrist,
Palm of your left hand,
Thumb,
First finger,
Second finger,
Third,
Little finger,
The tips of all five fingers,
Back of your left hand,
Wrist,
Elbow,
Shoulder,
Left collarbone,
Left side of your chest,
Left waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel and sole of your left foot,
Big toe,
Second toe,
Third,
Fourth,
Baby toe,
The tips of all five toes,
Top of your left foot,
Ankle,
Knee,
Hip,
The entire left side of your body,
Placing all your awareness now on the left side body,
Awareness now on both sides of your body,
Left and right,
Right and left,
Feel the whole body,
The whole body sinking deeper into rest and relaxation,
Now witnessing the natural breath breathing your body,
Breath moving in and out,
In and out,
In and out,
You might notice a slight pause at the top of the inhale and again after the exhale,
No need to change your breathing in any way,
Just noticing,
Sensing,
Feeling,
Breath moving in and breath moving out,
As you welcome your next breath,
Might you also welcome the phrase,
So hum,
Which roughly translates to I am,
Mentally whisper the words so on your inhale and hum on your exhale,
On your exhale,
So hum,
So hum,
Naturally breathing in and out with so hum,
So hum,
Knowing there's nowhere else you need to be,
There's nothing else you need to be doing,
So hum,
So hum,
Continue at your own pace for the next few moments,
So hum,
So hum,
So hum,
Release that now,
Then bring back your sankalpa,
I am now allowing space for deep rest and repair,
I am now allowing space for deep rest and repair,
Silently repeat your sankalpa three times,
And bringing your awareness back to your breath now,
Begin to count from one up to five with each breath,
Counting up,
Inhaling one,
Exhaling one,
Inhaling two,
Exhaling two,
Continue at your own pace,
Counting up to the number five,
I'll now start to guide your body back to the waking state,
However,
If you'd like to linger for a little while longer,
Please feel free to press pause on this recording,
Or remove your headphones,
If you feel ready to wake the body,
You might begin by feeling the weight of your body on the surface beneath you,
Without opening your eyes,
Sense the room that you're in,
Where are you in this room,
Can you visualize the walls around you,
The floor beneath you,
The ceiling above you,
What other sounds can you hear besides my voice,
Allow a deep inhale,
Perhaps the deepest you've allowed all day,
And on the exhale,
You might sigh it out,
Like so,
If you feel ready to,
You can begin to wiggle your fingers and your toes,
Rotate your wrists and your ankles,
You might very slowly,
Nod your head from side to side,
And perhaps allow a big stretch,
If your body desires that,
If your body desires that,
With absolutely no rush,
Only when you feel ready,
Very slowly and gently begin to softly flutter the eyes open,
Bringing back your sense of sight,
And opening your awareness even further,
And you might give yourself a few moments to journal about your practice,
Or to even just sit in silence before returning to the busyness of the world around you,
This has been Amanda,
And it has been my honor to lead you through this yoga nidra practice,
To help reset your nervous system,
I have many other yoga nidra offerings on this platform,
To help bring calm and peace to your nervous system,
As someone who has suffered with nervous system dysfunction,
I know firsthand how potent and healing these practices can be,
And it brings me immense joy to offer them to you,
And please,
If you have a moment,
Leave a comment,
And let me know where you're practicing from,
And how this practice has helped you,
If there is a particular yoga nidra recording that could support you in your healing,
And on your journey,
Please let me know in the comments,
I would be more than happy to create a specialized yoga nidra recording for you,
And may you move through the rest of your day with ease,
Basking in the calm that you've just created within.
Namaste
