A Soft Place To Land, Rest & Heal

We are about to enter yoga nidra practice a Deep guided meditation That invites you to completely relax and let go of all of your worries and just go inwards Reconnect with your inner self This is your time Your space There's nothing to do except to rest Listen and be present So as you lie on your back Soften your feet let them fall naturally outwards Let your legs and your hips be heavy and supported Your arms rest gently at your side palms facing up Your head and your neck are supported and comfortable Your forehead is level or slightly higher than your chin.

So you may have a slight tuck of your chin if that feels good And allow yourself to make any final movements or adjustments To feel safe and fully supported here Softly close your eyes if they're open and let your body settle into stillness Notice the points where your body is touching the floor or the bed And feel the weight of your body sinking into your support Try to stay as still as possible During the practice And just noticing any discomfort Without judgment And if any adjustments are needed Just make it gently and return to stillness Take a deep breath in through your nose And then open your mouth and slowly exhale let it all go like your body soften and melt down Two more like that deep inhale through your nose Open your mouth and sigh it out exhale And last one deep inhale through your nose And exhale through your mouth Just allow your body to come to its natural breathing rhythm Letting your body breathe for you Not doing anything not making any changes or adjustments and Start to notice the sounds around you in the room Or maybe far away outside Maybe it's just the sound of your own breath or even your heartbeat Just becoming aware of the sounds With your eyes closed notice if you see any lights or shapes in the back of your eyelids And letting your eyes soften just a little bit more Noticing if there are any scents or smells in the room Maybe it's the smell of Your clothes the laundry Just noticing it And then bringing your awareness to your tongue just notice if there's any taste in your mouth Maybe it's the taste of a cup of tea you had before practice or your dinner Just noticing it and letting it go Now follow your awareness from your toes all the way up to your head And then from the crown of your head all the way down to your toes And just pausing at any area that your body's touching the support beneath you Your heels the backs of your legs your hips Your shoulders backs of your hands back of your head just notice it And Feel your body heavy Grounded and supported And gently and quietly Say to yourself I am aware I am present I am ready to practice yoga nidra Bring to your mind your sankalpa or your personal intention Just a simple Affirmation in the present tense something you want for yourself Something you want a little bit more of in your life It's The first thing that comes to your mind is great don't force it It doesn't have to be anything profound It can be something as simple as I am safe I Am enough I Am loved I forgive myself When you find your sankalpa Quietly repeat it to yourself three times And Every time you repeat your sankalpa just notice how that feels in your body Notice any feelings Emotions That come up Or just any changes in your body in your breath in your heartbeat Just notice it We will now move through a rotation of consciousness through the body And Your body will stay still Just follow my voice as I name different areas in your body and When you hear a body part just bring your awareness to that area No need to move it or do anything Just bring your attention to that area noticing any sensations Feelings that that area in your body brings up Without judgment Bring your awareness to your right hand thumb Second finger Third finger Fourth finger and fifth finger Palm of the right hand Back of the right hand Right wrist forearm Elbow Elbow Upper arm Shoulder Armpit The right side of the body the waist and the hip The right thigh Right knee Right shin Right ankle Right heel Soul of the right foot Top of the right foot Right big toe Second toe Third toe Fourth toe and fifth toe Now bring your awareness to your left hand thumb Second finger Third finger Fourth finger and fifth finger Palm of the left hand Back of the left hand Left wrist forearm elbow Upper arm Shoulder Armpit Left side of the body waist and hip Left thigh Left knee Left shin Ankle Heel Soul of the left foot Top of the left foot Left big toe Second toe Third toe Fourth toe and fifth toe Bring your awareness to your right shoulder blade Left shoulder blade Right glute Left glute The whole spine and back of your body Back of your head Top of your head Forehead Right temple Left temple Right eyebrow Left eyebrow Right eye Left eye Right cheek Left cheek Nose Right nostril Left nostril Upper lip Lower lip Tongue Throat Your chest Navel Abdomen Pelvis Pelvic floor The whole right leg Whole left leg Both legs together Whole right arm Whole left arm Both arms together Bring your awareness to the right side of the body Left side of the body The entire front of the body The entire back of the body Bring your awareness to the whole body Feel your body resting Fully Soft Heavy Completely supported Now bring your attention gently to your breath Just notice the natural rhythm of your breath Just as it is without trying to change it Notice Notice your belly rise with every inhale And fall with every exhale Notice your body expand as you inhale And softly release as you exhale Allow yourself to keep your awareness On your belly Expanding as you breathe in And gently softening as you breathe out Feel the breath moving in And feel it moving out Just witnessing and observing As your body breathes naturally If thoughts start to come up Just notice them And see if you can let them drift By just like clouds in the sky Noticing them come and go And bringing your attention back to your breath as they leave If it resonates with you Just picture your breath as waves On the shoreline Flowing in And flowing out Steady,

Calm Watching the wave come in as you breathe in And slowly move out as you breathe out Naturally and effortlessly Now if it feels comfortable for you Begin to silently count your breaths Moving backwards from 27 down to 1 So inhale 27 Exhale 27 Inhale 26 Exhale 26 Continue at your own pace If you lose track or get distracted No need to worry Or judge yourself Just simply start again at 27 When you're ready,

Let go of the counting And just come back to your breath Becoming aware of every inhale And every exhale Noticing your belly rise as you breathe in And fall as you breathe out Now gently invite a sense of heaviness into your body Feel every part of your body becoming heavy And sinking deeply Into the support under you Feel the earth hold you As you become heavy,

Grounded Sinking down completely Now shift your awareness to lightness Imagine your body feeling light and weightless As if it's going to start floating effortlessly off the ground Every part of your body is light Now feel the difference between The heaviness And the lightness Allowing these two to be together Feel the balance that this creates The harmony between grounding And floating Now bring your attention to warmth Feel a gentle soothing warmth spreading through your body Relaxing every muscle And softening every tension in your body Notice your body feeling warm Now notice coolness Feel the body getting cool Calm and refreshed A gentle coolness flowing through your body Now notice the difference between these two feelings The warmth and the coolness And allow these two to exist together Feel the balance that this creates Warmth and comfort Cool and refreshed Now bring your attention to any areas of tension in your body Any area that feels tense Maybe tight or sore And just feel it without judgment Without attachment And in your mind,

Allow these areas to soften Releasing the tightness Letting your muscles relax Now allow these two opposites Tension and release To be here together Feel the balance between effort and ease Bring your awareness to light Imagine a gentle soothing light Filling your body From the crown of your head all the way down to your toes Feel your body become radiant and bright Now invite a sense of darkness A quiet,

Shadowed space From your toes all the way up to your head Feel the sense of grounding and stillness This brings to your body Now allow these two,

Brightness and darkness To be here together To cover your body Noticing the balance this creates Radiant and calm Light and dark Now just let go of trying There's nothing you need to do right now No place to go Nowhere to be Just resting here,

In this moment In stillness Feel your body being held completely by the earth beneath you And just notice the gentle weight of your body Sinking in and softening Feeling your body expand as you breathe in And soften as you breathe out And letting your body do all the work as you rest,

Really rest here Staying awake and aware But not trying to control anything Just being here,

Resting In this quiet moment of your own presence If any thoughts,

Emotions or feelings start to come up That's completely ok Just notice them and let them float by Like clouds in the sky,

Watch them go You don't have to follow them Just come back to feeling still And calm and relaxed If you start to fall asleep,

That's perfect Trust your body,

It knows exactly what you need And if you stay awake Just stay here,

Floating in the stillness and calm of this moment This space between being awake and dreaming Rest here in this quiet space Where everything slows down Your breath,

Your thoughts,

Resting and letting go Simply being here Letting this stillness hold you and ground you Soothe you and restore you You are safe,

You are home You are exactly where you need to be Now gently bring your attention back to your sankalpa,

Your intention Feel it naturally coming up from deep inside you And repeat it silently 3 times And every time you repeat it,

Feel it become a little bit more real As if the words are already true Notice how your sankalpa feels in your body In your breath In your heartbeat In your energy Feel it spreading from your heart Outward,

Spreading all over your body Trusting that this intention has been received And it's ready to grow and unfold in its own time Rest here for a few moments Knowing that whatever you've imagined Is already on its way to you Our practice is slowly coming to an end If you're awake,

You can allow yourself to rest here as long as you like There's no need to rush,

No need to move or open your eyes You can rest in stillness,

Feeling calm,

Whole and at ease For as long as you need For those who have drifted into sleep,

We'll let them remain in this peaceful rest Letting their bodies take exactly what they need in this moment If you're awake,

Bring your attention one last time to your breath Noticing the gentle rhythm,

The gentle rise and fall of your chest The steady,

Quiet beat of your heart And the soft awareness that keeps you grounded in this present moment Let this feeling of calm and ease stay with you And know that you can return here to this feeling of rest and balance Anytime you want Our practice is now complete Thank you for practicing with me Namaste