Yoga Nidra For Letting Life Support You

Namaste.

This is Lara at Heartful Way.

Thank you for being with me here today for the practice of Yoga Nidra.

Please get yourself comfortable whether it's on a yoga mat,

Couch or bed or reclining in a comfortable chair.

Making sure that you're nice and warm but not too warm and that you'll be able to enjoy this time for yourself without being interrupted.

Starting to soften your gaze and close your eyes.

Check in with the body.

If there's anything else that you could adjust to be even one percent more comfortable.

And now take a deep breath in through the nose,

Sighing it out through the mouth.

And again,

Letting go.

One more time,

Letting go even more.

Let your awareness scan through your body for any tension.

Allowing that tension to dissolve,

To melt away.

Starting with the feet,

Let your feet soften.

Your lower legs,

Thighs,

Hips and pelvis.

Relaxing throughout the lower belly,

Upper belly,

Chest and the whole back.

Softening the shoulders,

Arms,

Hands and fingers.

Relaxing the throat,

Chin,

Lips,

Jaw,

Cheeks,

Eyes and eyelids,

Nose,

Forehead and skull.

Relax the whole face and head,

Both arms and hands,

The whole trunk of the body,

Both legs and feet,

The whole body.

Whole body letting go.

Softening.

Feel the support of Mother Earth beneath you.

Feeling grounded,

Rooted into Mother Earth.

Allowing your body to get heavy as it sinks down into this support.

And imagine that you are surrounded by a beautiful cocoon of golden light all around your physical body.

A cocoon of golden light about an arm's length in front of you.

Each direction all around the body.

Feeling cradled by unconditional love.

Feeling safe and protected.

And with gentle guidance,

Allow your inhalation to lengthen.

Inhaling to a count of 3 or 4.

As you exhale,

Count to 4 or 5.

Gently making the exhalation a little longer than the inhalation.

And continue this way for several breath cycles.

Counting to 3 or 4 with the inhale.

And to 4,

5 or 6 with the inhale.

Allowing the breath to deepen and to slow down.

Moving from the sympathetic nervous system response of tension or stress to the parasympathetic response of relaxation and well-being.

Allow each breath to help you deepen your relaxation.

Letting go of any lingering tension from the body and the mind.

2 or 3 more breaths just like that.

Inhaling to 3 or 4.

Exhaling to 4,

5 or 6.

As your breath settles into its own natural rhythm,

Bring in a mindful,

Gentle sankalpa or intention into your awareness.

Such as,

I am safe and loved.

I let go and let life support me.

Repeating 2 or 3 times.

I am safe and loved.

I let go and let life support me.

And now,

Follow my guidance as we move awareness throughout the body.

Moving deeper into inner awareness.

And letting go of any lingering tension from the body and the mind.

And releasing any energy blocks from the energy body.

Creating an optimal space for health,

Healing and well-being.

Bringing awareness into the spot between the eyebrows,

The third eye.

Feel a gentle presence of energy here.

And at each point that I mention,

Sense the energy.

Moving from the third eye down to the pit of the throat.

Right shoulder joint.

Elbow joint.

Wrist.

Tip of the right thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

Wrist.

Elbow.

Shoulder.

Pit of the throat.

Left shoulder joint.

Elbow.

Wrist.

Tip of the left thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

Wrist.

Elbow.

Shoulder.

Pit of the throat.

Center of the chest.

Right side of the chest.

Center of the chest.

Left side of the chest.

Center of the chest.

Navel.

Pubic bone.

Right hip joint.

Knee.

Ankle.

Tip of the right big toe.

Tip of the second toe.

Third.

Fourth.

And little toe.

Ankle.

Knee.

Hip joint.

Pubic bone.

Left hip joint.

Left knee.

Ankle.

Tip of the left big toe.

Tip of the second toe.

Third.

Fourth.

Little toe.

Ankle.

Knee.

Hip joint.

Pubic bone.

Navel.

Middle of the chest.

Pit of the throat.

And back to the center of the eyebrows in the forehead.

Gently gather all your awareness into the third eye point in the forehead.

And give yourself permission to drop into the deepest level of relaxation and inner peace in the third eye.

Moving deeper and deeper into inner awareness.

Letting go of all thinking and doing.

Simply resting in feeling and being.

Knowing that as you rest the awareness here in the third eye,

This will stimulate the natural production of melatonin.

The hormone that helps you relax and be at ease.

Feeling peaceful and being able to rest and sleep peacefully.

Helping the nervous system to stay regulated.

Helping the body to heal.

Helping you feel that sense of well-being that comes with staying relaxed and at peace.

With a gentle focus in the third eye.

Allowing your awareness to gently drift.

Allowing whatever comes into your awareness to just float by.

Thoughts,

Sounds,

Sensations,

Images.

Let them come and go as you rest in the third eye.

It is now time to recall your intention.

I am safe and loved.

I let go and let life support me.

Repeating it to yourself silently two or three times.

I am safe and loved.

I let go and let life support me.

I am safe and loved.

I let go and let life support me.

Resolving to yourself.

To stay relaxed.

To know the deep peace.

Of life supporting you every step of the way.

Trusting your inner guidance.

And trusting the support to be there for you.

Let yourself feel that sense of safety and protection.

Knowing that all is well.

All is well.

All is well.

Savoring this sense of peace and tranquility.

And knowing that it will be there with you even as you gently begin to return your awareness.

Back into the body.

Feeling your breath.

Feeling your body resting here.

And giving yourself permission to continue to linger and rest here longer if you wish.

And then at your own time when you feel ready,

Bringing yourself back to full awareness.

But take your time.

There's no rush.

And when you do return,

Do so quietly and mindfully.

Moving slowly.

Being gentle with your body.

Bringing in gentle movements to let the body know that it can stay relaxed and peaceful and in the parasympathetic mode even as you continue with your day.

Knowing that the effects of yoga nidra are cumulative.

So that the more often that you practice,

The easier it is to reach the state of relaxation and inner peace and to stay there.

Please share this practice with anyone that you feel that would benefit from it.

And I feel so honored and grateful to be your guide as you continue these practices to cultivate inner peace and well-being.

Thank you again for practicing with me and may you be well.

May you be at peace.

May you be happy.

And may you be healthy.

Namaste.