Welcome,
My name is Nikolina and in this Yoga Nidra we'll calm the rough sea of worry and incessant thoughts that make you restless,
Fearful of the future,
Feeling like you're not good enough.
You'll get to nourish your nervous system and yourself and by the end of the practice you'll come a little bit closer to yourself and perhaps the insight that you don't need to optimize or fix yourself for you are already whole.
Now please get ready by lying down in Shavasana,
With your feet apart,
Palms turned upwards,
Make sure you're warm enough and if there's any adjustment that you can do to be even more comfortable,
Go ahead and make those final movements before gently closing your eyes.
I'll start with 5 counts of pranayama that resembles buzzing of a bee.
Inhale through your nose and with the exhale deep humming sound from the back of your throat.
Inhale with deep humming sound,
Exhale,
Inhale,
Exhale,
Once more inhale through the nose as loud as you want,
Exhale,
A last time inhale and exhale,
Allow the breath now to return to normal and just for a moment notice any sensation as a result of this breathing pattern.
All right,
Now let's set the intention for this practice.
If you are not working with an intention of your own,
Feel free to state I allow all tightness,
Fear and worry in me to soften,
Silently repeat it to yourself with your complete awareness and feelings,
Fear and worry in me to soften.
Now it's time to become aware of different parts of your body,
If you miss any body part don't go backwards,
Just hold on to my voice and let the mentioned body part be your anchor to stay on track.
Bring your awareness to your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Whole right arm,
Right side of the waist,
Hip,
Thigh,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth,
Little toe,
Whole right leg.
Now become aware of your whole right side and left side of the brain.
Shifting your awareness now to your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Whole left arm,
Left side of the waist,
Hip,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe,
Include your whole left side of the body and the right side of the brain into your awareness.
Direct your awareness to the back of your head,
Back of the neck,
Right shoulder blade,
Shoulder blade,
Lower back,
Right buttock,
Left buttock.
Feel your whole back side of the body.
Let's go to the top of your head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Center of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Ridge of the nose.
Right cheek.
Cheek.
Inside of the right cheek.
Tongue.
Inside of the left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Your whole face.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Center of the chest.
Upper belly.
Lower belly.
Navel.
Pelvic area.
Whole right leg.
Whole left leg.
Whole left arm.
Whole torso.
Sense your whole head.
And then your entire body.
Sense the volume of your whole body.
Let it sink towards the center of the earth.
Now I'm going to take you on a little journey for your senses.
All you need to do is imagine,
Feel and stay present.
Imagine yourself out in the nature,
Walking barefoot on a green meadow.
Feel the pleasant coolness of the earth under your bare feet.
And the warmth of the early morning sun on your skin.
As you're strolling and inhaling fresh air,
You find yourself at a garden full of flowers.
Can you distinguish light and gentle scent of roses from a heavy scent of purple lilac?
You're taking one rose petal.
How does it feel under your fingertips?
As you're pondering its sensation,
You feel a few raindrops.
Is the rain warm?
Or what's the sensation on your skin?
Can you hear the sound of raindrops on the leaves?
Now imagine the rain ceases.
As you look up,
You see a cloudless blue sky.
And as you're feeling the warmth of the sun,
Imagine its warmth flowing through you as a waterfall from the top of your head down into the arms,
Nourishing and vitalizing your organs.
And as the sun's warmth flows all the way down through your legs and into your feet,
You might get a sense of yourself standing firmly in this world.
Can you recognize this moment as a space to let go of any struggle to achieve this or that?
To let go of the effort to have to be a certain way to feel enough and just revel and soak in the feeling of being fully yourself.
There's joy and freedom that come from letting ourselves be exactly as we are,
With all our quirks and seeming flaws,
And this practice can help you realize that.
Now,
I'd like to ask you to repeat the intention that you've set for yourself on the beginning,
Repeating it three times with your full awareness.
I allow all tightness,
Fear and worry in me to soften.
Unlike a goal that comes with attachment to a particular result,
Intention enables us to enjoy the journey still having clearly set direction.
So,
Take this intention with you into your waking state as your guide whenever you wish to be more gentle and kind to yourself.
Now,
Take one more deep inhale through your nose and exhale sighing out any remaining traces of tightness and thank yourself for taking care of yourself.
I want to say thank you for being here.
I hope this recording is helping you.
Please let me know how was your experience with this yoga nidra.
If you are about to fall asleep,
I wish you sweet dreams and if you're listening to this during the day,
Then start inviting movement into your body,
Wiggling with your fingers,
Toes,
Moving your head from side to side,
Moving your legs,
Arms,
Rolling onto your side and in your own tempo come back into your waking state.
