Welcome to Yoga Nidra to recharge your nervous system.
Coming into a comfortable meditative posture,
Lying down if you like,
On your bed,
On the couch,
Or on your mat,
Maybe in a recline position.
If you want to pause the recording to gather any blankets or pillows,
Essential oils,
Dimming the lights if you like,
Coming back when you're ready.
Once you're settled into your meditative space,
Softly close or lower your eyes.
You can hear the sound of the ocean waves,
Attuning to the rhythm of the ocean,
Moving in,
Moving out,
Starting to settle into your body,
Into your safe and sacred space,
Releasing any tension that you might find around the muscles of your face,
The skin of your forehead,
The muscles around your eyes,
The muscles to the cheeks and the temples,
And your jaw,
Your tongue releasing down into the cradle of your jaw,
Softening through the back of your neck and your shoulders.
Allow a warmth to reside at the center of your heart space and a softening of your belly.
Notice if you're gripping muscles around any other parts of your body.
Allow yourself to let go and be open and present to yourself in your most peaceful,
Relaxed state,
The breath flowing in,
Flowing out,
Imagining the ocean waves removing debris,
Whether it's physical,
Mental,
Or emotional,
Releasing any tension,
Shifting your attention to the space of your mind.
Behind your forehead,
Behind your eyes,
There's a vast empty space,
Nothing but space.
Aware of the space around your heart now.
There's a vast warm space and a light shining from the center of your heart space.
That tiny light,
That tiny spark,
Is you,
Your spirit,
Your flame.
Allow your spirit to be free as the light expands and illuminates your heart space with every inhalation.
With every exhalation,
That light disperses,
Soothes your brain,
Trickles down,
Soothing your spine.
As you go into a state of deeper relaxation,
Ask yourself,
What is it that I want to let go of?
What is it that I want to receive?
Whatever shows up for you,
Honor it,
Either releasing it or inviting it in.
What do I want to let go of?
What do I want to receive?
When you have it,
Repeat it in your mind space three times.
Very good.
As we move through the body scan,
Imagine a warm flow washing over your body,
Removing any waste,
Impurities,
Or toxins.
Cleansing your body.
A sense of lightness and deep ease seeps and soothes throughout your entire body.
Become aware of your fingers,
The palms of your hands,
The back of your hands,
The wrists,
Forearms,
Elbows,
Upper arms,
Shoulders.
A sense of cleansing,
Of relief and release washing over your arms.
Become aware of the sides of your waist,
The hips,
Thighs,
Knees,
Shins and calves,
Ankles,
Tops of the feet,
Soles of feet,
The toes.
Become aware of the back of your body,
Your buttocks,
Lower back,
Middle back,
Upper back.
Imagine the ocean waves washing down the entirety of your spine.
Your spine,
It feels as if it's growing lighter and longer.
The space between the shoulder blades,
The tops of shoulders,
Back of neck,
Back of head,
Top of head,
Forehead,
Eyebrows.
The space between the eyebrows,
Releasing.
The temples,
The muscles around the eyes,
The eyes,
The bridge of your nose,
The nostrils softening,
The cheeks,
Upper jaw,
Lower jaw,
Upper set of teeth,
Lower set of teeth,
The tongue,
Back of throat,
Front of neck,
Collarbones,
Upper chest,
Middle chest,
Upper belly,
Lower belly,
Navel center.
Move your awareness to your arms,
Your right arm,
Your left arm.
A sense of soothing,
Of washing away of any residual tension,
Any residual congestion.
Become aware of the legs,
The right and the left leg,
Sensing both legs together.
A sense of release and relief,
Washing over your legs,
Imagining the front and the back of your body,
Soothing,
Releasing,
Relaxing energy blankets your torso from the front to the back and all around the sides,
The neck and the head,
And the back of the head releasing into the softness behind you.
There's a soothing feeling washing over your body.
Surrender to the soothing feeling.
In this state of letting go,
Reminding yourself,
What is it that I want to let go of?
Allow it to wash away,
Gradually drifting further and further away from the space of your mind,
From the space of your heart.
As you release what no longer serves you,
Visualizing it drifting further away from you.
In this emptiness,
Invite in what is it that you want to show up for you?
Is there a picture or an image or is it a concept in your mind?
Invite in this vision,
This concept,
With an open mind,
A warm receptive heart,
A softness of belly.
Invite in what is it that you want to show up for you?
As you invite in what you want to bring in,
Staying open to all possibilities,
Infinite possibilities.
In this timeless space,
Allow yourself to remain with your breath,
Or these soothing ocean waves,
Gently washing upon you,
Removing any residue.
Allow yourself to be soothed,
Be free.
Allowing yourself to let go.
If you'd like to stay in this position,
In this practice,
For a little while longer,
I invite you to remain here,
Taking a moment first of appreciation to let go and receive.
If you're moving out of your pose,
Moving your head from side to side and back to center,
Stretching your body if you like,
Hands in prayer at the center of your heart,
Taking a full breath in,
Filling up the heart space,
The energy of what you've invited in.
As you exhale,
Bow down to your heart,
Honoring what you released,
What you let go.
Namaste.
