Welcome,
My name is Alina and this is a short yoga nidra meditation to reset your nervous system.
You can begin laying down on your back or in a supported reclined position.
Settle in to the surface beneath you,
Making yourself as cozy as possible.
Make any adjustments you might need to your clothing,
Pillows,
Blankets or eye covering.
Notice the position of your shoulders,
Hips,
Neck and head.
Making sure that they feel supported,
Relaxed and heavy against the surface beneath you.
What might change if you were to become 5% more comfortable?
Know that it's always worth it to take the extra time here to make any adjustments so that the body might be able to relax in stillness for the duration of this practice.
You're also welcome to make adjustments at any point.
Enduring discomfort is not meant to be a feature of this type of meditation.
The idea is that if you're able to anticipate any needs or discomfort that might arise now,
The body can remain in effortless,
Comfortable stillness,
Which opens up the possibility that the body and mind might be able to more completely release and surrender.
Carrying your experience to even deeper levels and allowing yourself to access more subtle states of consciousness and lower brainwave states.
We'll start with three physiological sighs.
Take two sips of air in through the nose and sigh out through the mouth.
Again,
Two sips in and out through the mouth.
Last time,
Allow your breath to return to its natural rhythm.
As you observe the breath's natural rhythm without trying to change it,
Notice if the breath has naturally started to lengthen.
Notice the depth of your breath.
Can you feel your inhale in your belly?
Does the inhale slightly expand the ribcage?
Or the chest?
Notice the quality of your exhale.
Completely effortless.
Not using any force in the exhale.
Total surrender to the natural pressure differential between the lungs and the ocean of air surrounding you.
Now,
Even without any conscious effort,
The body continues to breathe.
Can you notice the moment of transition from the in-breath to the out-breath?
Could you make your breath continuous so that there's no moment of pause or holding?
Seamless transition from the effortless inhale to the effortless exhale.
A flow of breath like waves washing over you.
Notice yourself experiencing sound.
Notice sounds in the distance,
Sounds nearby.
The sound of my voice.
Notice the layers of sound.
Notice the field of silence out of which sound arises and returns to.
Notice the left ear.
Listening.
Receiving sound vibrations deep within the ear canal.
Notice the right ear.
Listening.
Receiving sound vibrations deep within the ear canal.
Can you bring all of your awareness to the muscle of the tongue?
Tingling with sensation.
Can you bring all of your awareness to the muscle of the tongue?
Observe the complete stillness of the tongue from the tip to the root.
Notice your upper gums and teeth.
Lower gums and teeth.
Inside the left cheek.
Inside the right cheek.
Left eye.
Right eye.
Completely still.
Resting back into the head.
Completely still.
Resting back into the head.
And the whole visual cortex.
Relaxing.
Left temple.
Right temple.
Left eyebrow.
Right eyebrow.
Space between the eyebrows.
Top of the head.
And hair.
Left ear.
Space between the ears.
Base of the skull.
Base of the neck.
Left shoulder.
Palm of the hand.
Back of the hand.
Tip of the thumb.
Tip of the first finger.
Middle finger.
Ring finger.
Pinky finger.
The entire hand.
Tingling with aliveness.
The whole left arm.
From the tips of the fingers to the space where the shoulder meets the chest.
Left side of the chest.
Right side of the chest.
Right shoulder.
Palm of the hand.
Back of the hand.
Tip of the right thumb.
First finger.
Middle finger.
Ring finger.
Pinky finger.
The entire hand.
Tingling with sensation.
The whole right arm.
From the tips of the fingers to the space where the shoulder meets the chest.
Right side of the chest.
Left collarbone.
Right collarbone.
Heart center.
Can you feel the beat of your heart?
Awareness flowing down the spine.
To the tailbone.
Front of the left thigh.
Kneecap.
Top of the ankle.
Top of the foot.
Sole of the foot.
All five toes.
Starting with the big toe.
Five.
Four.
Three.
Two.
Heel of the foot.
Hamstring.
Left sits bone.
Right sits bone.
Right hamstring.
Sole of the foot.
All five toes.
Starting with the big toe.
Top of the foot.
Top of the ankle.
Front of the thigh.
Hipbone.
The whole right side of the body.
Tingling.
With sensation.
Right side of the body.
And the left hemisphere of the brain.
Right side of the body.
Left hemisphere of the brain.
Allow time for awareness to drain from the right side.
And begin to flood the left side of the body.
Whole left side of the body.
Tingling.
With sensation.
The whole left side of the body.
Hemisphere of the brain.
Left side of the body.
Right side of the brain.
Awareness saturating the entire body.
Trillions of cells.
Buzzing with aliveness.
Left and right side.
Awareness deep within the body.
Across the surface of the body.
The whole body now.
Now you might imagine yourself suspended in a field of sensation.
A field that permeates your entire body.
And continues into the space.
The body suspended in a field of sensation.
Holding you.
Safely.
Peacefully.
Exactly as you are.
With aliveness.
Return awareness to the breath.
Feel the breath at the tip of the nostrils.
Notice the coolness of the inhale.
The warmth of the exhale.
Become aware of the surface beneath you.
And the room around you.
Notice the parts of you that are in contact with pillows,
Blankets,
And clothing.
And the parts that are in contact with the air around you.
Observe if there have been any shifts in your nervous system since the beginning of this practice.
As you're ready,
You might begin to wiggle the fingers and toes.
Inviting any intuitive stretching or movements that the body might enjoy.
If you'd like,
You could roll to one side and rest here for a few moments.
For as long as you'd like.
There's no rush.
Take all the time that you need.
Allow any benefits you may have received from this practice to linger and resonate within you.
