Hey,
It's Krista and welcome to this yoga nidra practice.
This practice invites you to enter into a deep state of relaxation for your mind,
Body,
And spirit.
It's a practice that will allow you to come back to yourself time and time again.
And so you can sit back or lie down in a position like shavasana,
Allowing yourself to feel settled.
And then up to you,
You can close your eyes if that feels safe for you or a gentle gaze.
And then affirm that you're entering into this relaxed sense of awareness.
Welcome into your body the sensation of ease and relaxation.
Moving your awareness from the room that you're in,
The walls around you,
The items around you,
Just start to notice the items touching your skin,
The props supporting you,
And begin noticing the natural rhythm of your breath.
No need to change anything,
Just arriving.
You might repeat silently to yourself,
I am awake.
I am practicing yoga nidra.
I am allowed to rest.
Let these words land in whatever way they do.
There's nothing you need to believe,
Nothing you need to force.
If it feels natural,
You can gently repeat one of these phrases silently to yourself.
Now bring your awareness to the breath,
Feeling the inhale and the exhale.
Noticing where the breath is most vivid.
Nostrils,
Chest,
Abdomen.
Let awareness rest there.
No effort,
Just sensing the natural flow.
If the mind wanders,
Gently returning to the breath.
Now begin to notice the various sensations that are calling your attention.
Simply welcoming what is already here.
Welcome the sensations of your jaw,
Mouth,
Tongue,
Both ears,
Both cheeks,
Nostrils,
Eyes.
Feel for the sensation of the forehead,
Scalp,
Back of the head,
Neck.
Shoulders,
Arms,
Hands.
Feel for the torso,
Front and back,
Inside and surface sensations of the torso.
Notice the pelvis,
Legs,
Feet.
And now notice the whole front of the body,
The whole back of the body,
The whole left side,
The whole right side.
Sensing the whole body present with sensation.
Just notice.
Just notice sensation appearing and changing.
And if thinking arises,
Gently returning to sensing.
Moving into opposite sensations.
Imagine the body heavy,
Sinking,
Supported.
Now imagine the body light and spacious.
Imagine a gentle warmth spreading through the whole body and a soft coolness moving through.
Now bring your awareness to the space behind the eyes.
The inner mind screen.
Imagine the screen going as far and as wide as the eyes can see.
Simply observing what comes onto the screen.
Colors,
Shapes,
Light,
Darkness.
Letting images come and go.
No effort.
Resting and observing.
Now return to your intention.
The affirmation that you're practicing yoga nidra,
Entering into a deep state of relaxation.
Whatever your intention was,
Allow it to settle.
Begin to deepen the breath.
And feel for the body resting here.
Even if the eyes are closed,
Bring your awareness back into the room.
The items around you.
The feel of the air against your skin.
You might even welcome some small movements into your fingers,
Your toes.
Maybe gently rocking your head side to side.
Slow inhale.
Even slower exhale.
And when you're ready,
If your eyes are closed,
You can slowly open them.
The practice of yoga nidra is now complete.
