Welcome.
I'm Phyllis.
This is a short Yoga Nidra practice for releasing what weighs you down.
In this time there is nothing you need to do.
You can simply rest and follow my voice.
Just as nature releases what it no longer needs,
In this practice today we can let go of what weighs us down,
Creating space for renewal.
Begin by getting yourself as comfortable as you can,
Using any props or supports like pillows or blankets,
Or underneath the knees,
The head.
Lying down or in a reclining position,
The head is supported.
Allow your eyes to soften or close.
And take a nice deep inhale through the nose.
And an exhale out through the mouth.
Two more times that way.
Deep inhale through the nose.
On the exhale,
Feel the body sinking down into the support.
One more breath that way.
Inhale.
Exhale,
Letting go a little more.
Allow your breath to settle to a natural rhythm.
Feel how the breath gently moves the body.
And now we will call in a resolve or a positive affirmation.
That is from deep within.
In yoga nidra we call this a sankalpa.
If you don't have one,
You might use,
I release what no longer supports my well-being.
I release what no longer supports my well-being.
And repeat this mentally to yourself,
Three times.
And now we will rotate our awareness throughout the body,
Allowing your attention to settle on each part as it is mentioned.
Bring your attention to your right hand thumb,
First finger,
Second,
Third,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Shoulder,
Right chest,
Waist,
Hip,
Right thigh,
Right thigh,
Heel,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
Little toe.
Aware of the whole right side of the body.
Moving your awareness to the left thumb,
First finger,
Second,
Third,
Little finger,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Wrist,
Waist,
Thigh,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Wrist,
Left big toe,
Second,
Fourth,
Little toe.
Awareness of the whole left side of the body.
Bring your awareness to the crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Bridge of the nose,
Tip of the nose,
Right ear,
Left ear,
Upper lip,
Lower lip,
Right collarbone,
Left collarbone,
Sternum,
Upper abdomen,
Navel,
Lower abdomen,
Front of the pelvis,
Pelvis,
Front of the legs,
Tops of the feet,
The whole front of the body.
Awareness to the soles of the feet,
Toes,
Both heels,
Back of the legs,
Right buttock,
Left buttock,
Lower back,
Right side of the spine,
Left side of the spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head,
The whole back of the body.
And now the whole right leg,
The whole left leg.
Feel both legs together.
The whole right arm,
The whole left arm,
Both arms together.
The front of the body,
The back of the body,
The right side of the body,
The left side of the body.
Sensing the entire body,
The entire body resting.
And now notice the spontaneous natural breath arriving and receding.
Feel the gentle movement of the body.
The belly and the chest expanding on the inhale,
Softening on the exhale.
And now imagine yourself standing at the edge of a gentle flowing stream.
The water is clear,
Flowing easily along.
The sound of the stream as it bubbles is soothing to your ears and you feel a deep calm.
You watch as the water flows along its path effortlessly.
Beside you,
You notice a small pile of leaves,
Different colors and sizes that the trees have released.
And each leaf represents something you've been carrying,
A tension,
A worry,
A responsibility that feels too great,
Or a thought that has lingered too long.
You don't need to name them,
Simply feel their presence.
You pick up one leaf and when you're ready,
Give attention to what that leaf represents and place it onto the surface of the stream.
You watch as the current lifts it and carries it away downstream without effort.
You feel your shoulders soften,
More space inside,
And you continue placing another leaf onto the water,
Noticing what it represents,
Allowing it too to float away without any resistance.
Releasing what weighs you down.
And you continue on with another leaf.
And continue on with as many leaves as you need,
Representing,
Releasing what is weighing you down.
As they are carried away on the stream.
And when you've set down everything that feels ready to go for now,
You feel steady,
Peaceful,
Your body feels lighter.
You can linger in this space for a few moments of ease and support.
Repeat again your resolve or sankalpa.
I release what no longer supports my well-being.
Repeat it mentally three times.
Three times,
Allowing that seed to grow.
Once again,
Bring your awareness back to the rhythm of your breath.
Feel the coolness of the air on your skin.
Notice the support beneath your body.
Sensing where you are in the room.
Listening for any sounds.
Might begin to deepen your breath.
Take a nice deep inhale.
Exhale,
Letting go.
Begin to gently wiggle your fingers and your toes.
Maybe circling your ankles and your wrists.
Rolling your head side to side.
If you feel like taking a nice big stretch,
You could extend your arms.
Reach out through the fingertips and the toes.
And as your awareness moves back into this present moment fully,
Know that you can keep this sense of lightness and ease with you.
And you can come back to this practice at any time.
I'm so glad that you joined me today.
Namaste.
