Hello and welcome to Journey to Mindfulness.
My name is Letitia and today I'll guide you through a yoga nidra practice for resetting your nervous system.
Begin to find yourself in a comfortable position using any props or pillows that you need to support your body.
Take a moment here to find your position.
You may lie down in shavasana as traditionally practiced,
Or find the best position right for you today.
Maybe placing a pillow behind the head,
Below the back or underneath the knees,
Allowing your body to completely sink into relaxation.
If that feels right and if that feels comfortable for you,
You can cover your eyes,
Otherwise simply take a soft gaze.
Consider covering yourself with the blanket so you stay cozy and warm as you move deeper into relaxation.
I will invite you to take a nice deep breath in through the nose for a count of three.
Three,
Two,
One and exhale through the mouth for six,
Five,
Four,
Three,
Two,
One.
Two more times,
Inhale through the nose for three,
Two,
One.
Sigh it out through the mouth,
Six,
Five,
Four,
Three,
Two,
One.
Last time,
Inhale and exhale.
Begin to soften the body even deeper as you bring back your natural rhythm of breathing.
Let the head become really heavy,
So heavy that the neck feels like it can completely relax.
Relaxing the shoulders,
Dropping them away from the ears,
Mentally softening tension in your face,
Letting the forehead relax,
Gently calming down the movements of the eyes.
Relaxing your jaw,
Maybe parting the teeth and letting the tongue move away from the roof of the mouth.
Relaxing the neck and collarbones,
Relaxing your torso and releasing any tension in the hips.
Make any final adjustments to your leg,
Feeling the upper legs and the lower legs completely softening,
Anchoring all the way to the toes,
Deep down into the earth.
The whole body feels supported and able to rest.
And now will be the time to call forth your sankalpa for the practice,
Inviting your highest intention or vow,
Mentally repeating it three times.
If you do not have a sankalpa you are working with,
Maybe borrow the intention,
I deeply rest and find healing in this practice.
Repeating it three times,
I deeply rest and find healing in this practice.
Moving now deeper into the practice,
Beginning with the rotation of consciousness.
As you follow along the body scan,
Allow your awareness to drift from one place to the next.
Bring all your awareness now to the top of your head,
Centre of the nose,
Right eyebrow,
Right temple and cheek.
Left eyebrow,
Temple and cheek.
The tip of the nose,
You're moving in and out the nose.
Right nostril,
Left nostril,
Right cheek,
Left cheek.
The lips,
The tip of the tongue,
The roof of the mouth,
The tip of the nose,
Centre of the throat,
Hollow pit of the throat,
Centre of the chest,
Right side of the chest,
Wrist,
Palm of the hand,
Back of the hand,
Tip of the right hand thumb,
Index finger,
Middle finger,
Little finger,
Right waist,
Right knee,
Core,
Bottom of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving your awareness to the centre of the chest,
Left side of the chest,
Left shoulder,
Elbow,
Left wrist,
Palm of the hand,
Back of the hand,
Tip of the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left waist,
Left hip,
Left knee,
Ankle,
Bottom of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth toe.
Feel and sense the base of the spine,
The lower back,
The mid back,
The right shoulder blade,
Left shoulder blade,
The upper back,
The back of the head,
The entire back of the body at once,
The entire front of the body at once.
Feel and sense the whole body,
The whole body at once,
Awareness of the whole body,
Feeling and noticing all of the body.
And now bring your awareness to your breath,
Notice your breath,
Feeling and sensing the natural breath moving in and out,
The natural breath without changing or altering the way you breathe.
Can you imagine now inhaling a golden light through the soles of the feet all the way to the mind's eye,
And then exhaling from the mind's eye to the sole of the feet.
Inhale soles of the feet to the crown of the head,
Exhale natural breath from the crown of the head to the soles of the feet.
Continuing this awareness of the natural breath,
Observing the energy and the golden light moving from the soles of the feet to the top of the head,
All the way back down from the top of the head to the soles of the feet.
Let that go.
Resting here in silence,
Be a witness to the full expression of your true self,
And slowly welcome back your sankalpa,
Mentally repeating three times your heart's desire or intention.
Or perhaps the intention as suggested earlier,
I deeply rest and find healing in this practice.
Beginning to become aware of the thoughts and emotions and feelings you have in the body,
Tuning into the breath,
Taking a nice deep breath in through the nose,
Exhaling deeply,
Feel your body and the support below you,
Hearing the sounds around you,
The sounds in your room,
Beginning to sense your surroundings and the things close to you.
Start to take some small movements of the body,
A gentle wiggle of the fingers and the toes,
Or anything that feels right for you.
Gently coming back into the world,
And whenever you are ready,
You may open your eyes slowly,
Remember that there is absolutely no rush.
And remain laying down with your eyes closed for as long as you wish,
Remaining gentle and kind and slow to your body.
And again,
My name is Letitia,
And I'm very grateful that you chose to practice this yoga nidra with me today.
I hope that you found the deep rest that you needed.
So if you'd like to keep practicing with me,
Don't forget to subscribe.
Thank you again for joining me today.
You have a beautiful day,
And take care of yourself.
