This Yoga Nidra practice is to support you on your own healing journey.
So take a moment and grab as many pillows and blankets that you might feel cozy with.
You could be in your bed or on the floor.
Choose a surface to rest on that will support feeling healing from this session today.
If you have an eye pillow,
You might cover your eyes,
Turn down the lights,
And just nestle into this cozy space,
A space that can support and hold you as you journey deep today.
So take the next minute or so and make any adjustments or little fidgets that can allow you to get even more comfortable here.
Let's move through a few rounds of breathing exercises just to help slow down the brain.
We'll inhale for a count of 3.
1,
2,
3.
Hold the breath.
2,
3.
Exhale.
4,
3,
2,
1.
Inhale.
1,
2,
3.
Hold.
2,
3.
Exhale.
3,
2,
1.
Inhale.
1,
2,
3.
Hold.
2,
3.
Exhale.
3,
2,
1.
Inhale for 3.
Hold.
Exhale for 4.
Do 2 more rounds on your own.
And now you can let that breathing go.
And just allow a very effortless wave-like breath to move through your body.
And could you even begin to follow the sensation of your body breathing?
Like gentle ocean waves moving through you.
Invite stillness and allow the body to become even heavier here.
So heavy,
Like your body could just sink into the earth's soil.
And you could simply stretch and spread into the root systems and all of the earth's resources here as you rest.
Let's take a moment to set our sankalpa,
Or intention,
For this practice today.
I can rest in the trust that my body is already healing.
I can rest in the trust that my body is already healing.
So just take a moment to take all of that in.
That your body has all the resources and skillsets that it needs to heal.
And that healing is right here and happening simultaneously as you rest.
There is nothing that you have to do.
Just trust the body.
And now we'll begin to rotate our mindfulness through various parts of our body.
Like receiving a full body massage as we stretch our awareness through our body.
Bring your awareness to the tip of the tongue,
The roof of the mouth,
Inside both cheeks.
The hollow space inside the mouth.
Any lingering taste on the taste buds.
The teeth and the gums.
The tip of the lips.
Bottom lip and the space between the lips.
Tip of the nose.
Flow of air moving in and out of the nostrils.
Bridge of the nose.
Third eye.
Forehead.
Left eye.
Right eye.
Sense both eyes at the same time.
The orbits of the eyes.
And the orbits of the eyes resting into the eye sockets.
Both eyes deeply resting.
Left cheek.
Right cheek.
Left ear.
Right ear.
Space in between both ears.
The base of the skull.
Could you sense the weight and the shape of your head as your head is heavy?
The entire head heavy.
Sides of the neck.
Center of the throat.
Flow of air moving in and out of the throat.
Awareness to the heart.
Could you get so still that you can sense the rhythm of your heartbeat?
Left shoulder.
Elbow.
Left wrist.
Center of the palm.
Left hand thumb.
Pointer.
Middle.
Ring.
Pinkie.
Sense the space in between the left fingers.
And could you sense healing in the left hand and the left arm?
Awareness back to the heart.
Right shoulder.
Elbow.
Elbow.
Wrist.
Center of the palm.
Right thumb.
Pointer.
Middle.
Ring.
Pinkie.
Sense the space in between the right fingers.
And the feeling of healing in the right hand and the right arm.
Both arms and both hands sinking in to rest.
From your beating heart,
Awareness to the lungs.
Sense the expansion and the contraction of your lungs as your body breathes.
Sides of the waist.
Low back.
Belly.
Tailbone.
Pubic bone.
Healing happening in the whole belly.
Healing in the low back.
Awareness to the left hip.
Left knee.
Ankle.
The sole of the foot.
Left big toe.
Second toe.
Third.
Fourth.
Little toe.
Could you sense healing inside the left foot and the left leg?
And awareness to the right hip.
Knee.
Ankle.
Sole of the foot.
Right big toe.
Second.
Third.
Fourth.
Little toe.
Could you sense healing in the right foot and the right leg?
Both feet and both legs sinking in to deep rest.
Awareness to the spinal cord.
Healing already happening in the spinal cord.
Feel the whole weight of your body leaning in to the sweet embrace of Mother Earth.
Nestled in her loving arms as you witness the body healing itself.
And now allow the awareness to smooth out as if stretching evenly through the entire body.
Feeling even more weightless here.
Continue to expand the trust of your body.
Come back to the sensation of your body breathing.
Begin to notice how the volume and the shape of your body changes with each breath you take.
Wave-like motion as breath and prana move through you.
Keep watching and feeling the breath.
Like a sweet cleansing.
Keep falling into stillness as your body breathes.
And as you feel the rhythm of your body breathing,
Could you sense a similar rhythm and wave-like motion in the atmosphere around you?
The rhythm of the planet.
Air moving in and air moving out.
The whole body sinking down.
Trillions and trillions of cells working together in this very moment for your healing.
And behind closed eyes,
Could you begin to visualize the sensation of your body laying in your bed?
The sensation of your body lying in your bed.
Taking a walk on a cold,
Crisp morning.
Taking a walk on a cold,
Crisp morning.
Watching the sunrise from a mountain peak.
Drinking a glass of water.
Drinking a glass of water.
The gentle touch of wind across your face.
The gentle touch of wind across your face.
The gentle touch of wind across your face.
A starlit night sky.
A starlit night sky.
Your body deeply resting here on the earth.
Your body resting here in the warm embrace of Mother Earth.
Your body resting here in the warm embrace of Mother Earth.
And just let go into the exhale of silence.
Allow dream-like images to pass by.
Floating here on the wave of your breath.
Body healing.
Nothing to do,
Nowhere to go.
Surrender into the sweet,
Silent exhale.
Surrender into the sweet,
Silent exhale.
As if your physical body could dissolve.
As if your physical body could dissolve.
Like stardust.
Healing is happening right now.
Once again,
Just feel the wave-like motion of your body breathing.
Once again,
Just feel the wave-like motion of your body breathing.
And let's begin to count our breaths from 1 all the way up to 9.
So as your body breathes naturally,
Just count 1.
So as your body breathes naturally,
Just count 1.
Exhale 1.
Inhale 2.
Exhale 2.
Keep going to 9.
Keep going to 9.
And now invite your awareness back to the physical edges of your body.
Come back to the sensation of the surface you're lying upon.
Come back to the sensation of the surface you're lying upon.
You might even deepen your breath.
Or start to wiggle the fingers and the toes.
Or start to wiggle the fingers and the toes.
And could you take a moment and just put one hand over your heart and the other hand on your belly.
Take a couple deep breaths into your hand.
Take a couple deep breaths into your hand.
And just know that our body really needs our loving patience and trust needs our loving patience and trust in its slow-moving way of healing.
And that the more quiet And that the more quiet we can become and carve out time for rest,
The more opportunity we give our body to remember how to do what it does so well,
Which is to heal.
Every part of our systems within were put here just for you.
So take another deep breath and just honor your body for all it does,
Even if it doesn't feel like it's always on your side.
Know that every waking moment and resting moment your body is working just for you.
Take another moment just to thank yourself for resting in self-care today.
And thank you so much for being here with me today.
Namaste.
