Hello,
And welcome to this shorter yoga nidra practice intended to support you returning to a sense of balance of homeostasis and establishing a sense of ease inside of your system.
So you can do this practice any way that you'd like.
I recommend lying down so there's less engagement required,
And you can focus fully on my words,
The sound of my voice.
And so take a few moments now to settle in,
Utilizing any props that you'd like.
You're of course welcome to do this in bed,
But just be mindful that you don't get so comfortable you fall asleep,
Though if you're tired and you need a nap,
Maybe that's the best move.
As you get settled into your shape,
Into your space,
Lengthen your spine,
Soften your neck,
Your jaw,
The muscles around your eyes as much as possible in this moment.
And then close your eyes and become aware of your breathing.
So there's nothing you need to change.
Simply notice.
And as you start to pay attention to your breath,
It might automatically shift.
And slowly,
If you haven't already,
Come into a long,
Slow,
Deep breath.
So there's no specific mechanics of this type of breath.
The intention is to slow down both the inhale and the exhale long enough that you can feel the entirety of the lungs fill up and empty out.
And as you maintain that long,
Slow,
Deep breath,
It's nothing you need to think about.
Guide your awareness to the space between your eyebrows and try to do that without moving your eyes up towards that space.
And that can feel a little tricky,
So don't worry too much if your eyes are moving.
And here with your awareness in that third eye center,
Commit to stillness for the next 15 minutes or so.
Shift your awareness down to the tip of your nose,
To both your upper and lower lip,
To the very center of your throat,
To the heart space,
Both physical and energetic,
To your solar plexus,
The place between the heart and the belly,
And to your low belly,
Below your belly button,
As well as your low back,
Pink tailbone,
Back of pelvis.
Become aware of both shoulders simultaneously,
Both elbows,
Both wrists,
Both hands,
All your fingers and thumbs,
And both hip joints,
Both knees directly behind the kneecaps,
Both ankles,
Both feet,
All the toes,
And become aware of your spine from bottom to top,
The base of the back of the skull,
Up and around to the forehead.
Once more to third eye center.
Become aware of,
Feel into the sensations of your body in its entirety.
And it's okay if there are some places that feel unilluminated by your awareness.
Just don't focus there,
Focus on the places you have access.
It's as if your body has become a radiant,
Glowing orb.
Maybe you become aware of the space just beyond your skin.
And now that your entire body is awakened to your attention,
Once more,
Tune into your breathing,
Still that long,
Slow,
Deep breath,
The one that you really don't need to think about that's happening automatically.
And using just your imagination,
In the next breath or two,
Begin to breathe in and out of the left lung only.
Feel that left lung become infused with not only your breath,
But your awareness.
There's nothing to look for.
There's nothing to force or act upon.
You are visualizing breath in and out of the left lung only.
And in the next two or three breaths,
Switch that to the right lung only.
Feeling that crossover as it feels natural for your system,
There's no hurry.
So now you are breathing in and out of the right lung.
And begin to switch with each breath in and out between the left and the right lung.
And your breathing doesn't need to quicken.
Stay with its natural rhythm.
And notice if your eyes are shifting in their sockets left and right with the breath.
If they are,
That's okay,
Just encourage them to stay still.
And the next time you breathe out of the right lung,
Breathe in and out of both lungs,
Simultaneously feeling that full sensational awareness of both the right and left lung as you breathe in and out.
And while still breathing in and out of both lungs,
Visualize or imagine if you prefer,
You are breathing in and out of the backs of the lungs.
And after your next exhale,
Visualize breathing in and out of the fronts of the lungs.
Tongues stay soft,
Away from the back of the teeth or the roof of the mouth.
Breath in and out of the fronts of both the left and the right lung.
And after an exhale,
In the next breath or two,
Visualize breathing in and out of the left side of the left lung,
The right side of the right lung,
Those outside walls of the lungs.
And after an exhale,
In the next breath or two,
Imagine breathing in and out of the right side of the left lung,
The left side of the right lung,
Or the inner walls of the lungs.
Transition once more to breathing in and out of the entirety of both lungs,
Simultaneously.
Really appreciate the fullness.
And trust that your body is going to continue to breathe in this full awareness of both lungs.
And once more,
Attune to the entirety of your body.
That ball of glowing light that is your body,
Everything inside of your body,
And maybe even that which sits slightly outside the skin of your body.
Visualize this practice as clearing out the gunk,
The stuff you don't need to know about,
Stuff that's just got stuck inside.
Feel this breathing,
Feel this awareness,
Feel this glowing,
Radiating light within you and around you,
Just kind of burning off the little crispy You can return to this practice any time of the day or night.
You can do it with or without this recording.
But trust that your body,
That your system knows how to find a more balanced state of awareness.
It's really only a matter of making the time and space for it.
Please stay here as long as you'd like.
Thank you very much for allowing me to hold this space for you.
And as you transition out of this practice into the rest of your day or night,
Wherever you may be,
Do so gently,
Lovingly,
Softly.
All right,
Thank you very much.
