Hello,
This is Pavlina and welcome to this short yoga nidra to awaken your inner vitality and give you energy for the rest of your day.
So settle down either lying down fully completely supported or maybe if you are feeling quite tired might be a good idea to find yourself in a comfortable seated position with your back supported.
Either way find comfort.
Take all the props,
All the pillows,
Blankets,
Cozy layers.
Take your time to really arrive.
Adjusting,
Fluffing your yoga nidra nest.
Unhurried,
You've arrived and once you start settling into relative stillness notice if there is anything you need to do to make yourself that 1% more comfortable and once you feel ready maybe invite your attention inwards.
Perhaps with your eyes closed or maybe for you it's the soft gaze.
Starting to notice your beginning,
The state in which you've arrived to this practice.
Noticing if there any tension in your physical body.
Checking in with the rhythm of your breath without any judgment,
No pressure to feel any specific way.
And here is an invitation for you to commit to staying softly aware and awake.
Effortlessly following the guidance and know and be reassured that you can't do this wrong.
That simply by being here and slowing down you're receiving the benefits of the practice.
Now that you have arrived can you allow for your physical body to unhold.
Allowing for your head,
Your shoulders,
Arms,
Torso,
Buttocks,
Legs,
The whole body to release to gravity.
Your face melting,
Even your brain,
Your mind releasing as if you were unclenching your fists.
Melting into the loving pull of gravity.
Observe your breath coming and going.
The gentle expansion with each inhale and the soft return with each exhale.
If you would like to join me we will use a little manipulation of your breath to shift gears and to slow down.
So let's inhale through the nose filling up your belly,
Your chest,
All the way up and then slowly exhaling through the nose as slow as you can without causing yourself any stress or pressure.
And then at the bottom of your exhale pause there.
Rest in that natural break and only now start inviting the next breath inhaling.
On top of your inhale release the breath out through the nose exhale and rest at the bottom of the exhalation.
No air coming in or out.
A little pause before you invite the next inhalation.
Belly full,
Chest rises,
Lungs filled up and then release it out through the nose nice and slow.
Last little pause resting at the bottom and then let the air back in finding a natural rhythm to your breath.
No need to control anything.
Settling in and in this moment you might want to invite your awareness to gently be present with your heart.
There might be a sankalpa,
Your heart's desire that naturally arises.
You might be working with one or perhaps you would like to join me by repeating silently inside your mind or inside your heart the words I feel invigorated with vital energy flowing through me.
Repeating it three times quietly in your own time,
Your own heart's desire or with me.
I feel invigorated with vital energy flowing through me.
Letting these words spread into every cell in your body,
Infusing your practice with a deeper meaning.
As we start moving the awareness,
Rotating it through the individual body parts of your physical body.
We will be moving in a fluid motion without any judgment.
Every stop of the way where your awareness lands you might want to imagine that you're planting a little spark of energy,
Gentle and alive.
Beginning by bringing your awareness to the space between your eyebrows.
A spark of awareness there.
A spark of awareness in your right eye and the left eye.
Spark of awareness at the top of your nose,
The right nostril and the left nostril.
The center of your lips with their own spark of awareness.
The top of the chin sparking with awareness.
Your right ear open and listening and your left ear aware and listening.
The pit of your throat,
The space between the collarbones,
A spark of awareness there.
Right shoulder,
Right elbow,
Wrist,
The palm of your hand with its own spark of awareness and the five fingers,
The tip of each fingers with a spark of awareness.
A thumb,
Index finger,
Middle finger,
Ring finger and the little finger.
Back to your wrist,
Elbow,
Shoulder,
Heart center,
The space behind your breastbone with its own spark of awareness.
Left shoulder,
Left elbow,
Wrist,
The palm of your left hand and the five fingers,
Each of them with its own spark of awareness in turn.
Thumb,
Index,
Middle finger,
Ring finger and pinky finger.
The whole left hand,
Wrist,
Elbow,
Shoulder.
Back to the heart center behind your breastbone,
A big powerful spark of awareness there.
The right side of your torso and the left side of your torso sparkling with awareness.
Belly button,
Pubic bones,
The right hip,
Right knee,
Ankle.
Your right foot with the five toes,
Each of them with a little spark of awareness.
First,
Second,
Third,
Fourth and the fifth toe.
Your right ankle,
Knee,
Hip.
Cross the pubic bone back to your left hip,
The left knee,
Ankle.
The left foot with its five toes,
Each lit up with a spark of awareness.
The first toe,
Second,
Third,
Fourth and fifth.
Your left ankle,
Knee,
Hip.
Back to your heart center.
The entire body lit up with little sparks of awareness.
The whole body bathing in your awareness that is equally present to every single part of your body.
Now notice that with each inhalation without trying to make it any bigger or smaller.
Simply letting each natural inhale bring a little bit more energy into each of the sparks.
So as you inhale,
Your body,
Your awareness,
Lits up a little bit brighter.
And with each exhale,
There is a soft return,
Return back to source.
As you inhale,
You expand,
Grow more alive.
And as you exhale,
There is this gentle return.
You might notice with each inhalation in turn,
The brightness becomes a little bit more intense.
And with every exhalation,
You return back to the life-giving force within you.
Can you now feel both this brightness and expansion and the return at the same time?
Simultaneously.
And then releasing any effort.
Giving yourself the permission to rest here in this present moment.
Possibly reconnecting with your heart's desire,
The sankalpa.
Repeating it one more time silently inside your heart.
I feel invigorated with vital energy flowing through me.
And feeling the truth of these words vibrating through your body,
Through your soul.
As you start bringing a little bit of aliveness back to your physical body,
It could be by making the breath a little bit more conscious.
Each inhalation a little bit bigger.
Each exhalation a little bit louder.
Maybe starting to wake up your fingers and allowing for the thumb to start touching each fingertip in turn.
Gently rubbing them.
You might even want to start rubbing the palms of the hands one against each other.
Warming up,
As if you were stoking the physical energy,
The energy that you have created within this practice,
And letting it take form.
Then perhaps even placing the hands onto your eyes,
Feeling the warmth,
Maybe a bit of pulsation.
You might be ready to open your eyes,
Peeking in the gaps between your fingers.
And then eventually giving yourself a nice big full body stretch.
If you would like,
Use that energy in your hands to start brushing across the outer layer of your body,
On top of your skin,
On top of your clothing.
As if you were stoking the energy in your body,
Waking yourself up,
Until eventually you might be ready to come upright,
Reconnecting with the world around you.
And I hope that you are feeling a bit more refreshed and ready to continue your day with a renewed sense of presence and aliveness.
Thank you for the practice and I hope to see you soon again.
