Welcome to this yoga nidra practice for emotional overwhelm.
This session will guide you through gentle breath work,
A calming body scan and then with a peaceful meadow visualization,
All designed to help your body release tension and your mind to find some comfort and ease.
Yoga nidra is deeply restorative.
There's no right or wrong way to experience this.
If your mind wanders,
Simply come back to my voice or your breath.
So let's settle in now.
This time is for you to rest.
There's nothing to do,
Nowhere you need to be.
Simply lie down in a way that feels comfortable,
Perhaps the blanket or pillow.
Allow your eyes to close.
Give yourself permission to be here.
Watching the breath rising and falling.
Take a slow breath in through your nose and a long breath out through the mouth.
And again,
Inhale deeply and exhale fully.
And if you like,
You can set a quiet intention for this practice.
Perhaps it's inviting rest.
Perhaps it's feeling of safety and support.
Awareness back to the breath.
And become aware that there's a pause at the end of the inhale and a pause at the end of the exhale.
There's four different sections of the breath.
Observe each one fully.
The inhale,
The pause,
And the exhale,
And the pause.
Allowing the body to rest,
Allowing the hands to feel heavy.
Noticing any sensations in the soles of the feet.
Bring the awareness to the right foot,
The sole of the foot.
The top of the foot,
The ankle,
Calf,
Thigh,
Hip,
Waist,
Right shoulder,
Upper arm,
Elbow,
The palm of the right hand,
The fingers,
And the thumb.
Feeling the weight of the arm,
Moving over to the left,
Thumb,
The fingers,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Left shoulder,
Waist,
Left thigh,
Calf,
Sole of the foot,
Top of the foot,
And toes.
Awareness to the left leg,
And the right leg,
And both legs together.
Awareness to the back of the body,
Back of the head,
Shoulders,
Spine,
Hips,
Back of the legs,
And heels,
And the front of the body,
The tops of the feet,
The fronts of the legs,
The torso,
Face,
And take a breath in,
And away.
In this moment,
You are safe,
Alive,
Supported,
And held.
Aware of the cool air entering the nose,
And the warm air leaving.
Notice the rising of the belly,
The pause,
The falling of the belly,
And the pause.
Allowing any weight you've been carrying to gently melt away,
As though dissolving into the earth.
The earth beneath you.
It's safe to soften and rest here.
You are enough,
Just as you are.
Begin to imagine sensations within the body.
Feel a sense of heaviness,
Your body sinking deeply down.
Now lightness,
As though your body is floating.
Weightless,
Like a cloud.
Feel a gentle warmth spreading through the body,
As though bathed in golden sunlight.
And feel the coolness of the air coming in through the nose.
Opposites coming and going.
Feel softness,
Like your clothes resting on your skin.
And firmness,
Perhaps of the grain beneath you.
And now picture yourself in a peaceful place in nature.
Perhaps it's a woodland,
A soft meadow,
Or the ocean,
Or somewhere different all together.
Notice the colors,
The sounds,
And the temperature of the air on your skin.
Above you,
A soft light blows,
Soothing,
Gentle,
Compassionate.
Filling your body with warmth.
This light glows down on the top of the head,
Flows down through the mind,
Through the face and the eyes.
Balancing and harmonizing as it travels down to your throat,
To the lungs,
The heart,
And the shoulders.
Warm,
Soft light traveling down the arms,
To the hands,
Fingers,
And thumbs.
Traveling to the vital organs,
Soothing,
Restoring,
To the hips,
The thighs,
Knees.
Blowing down the lower legs to the ankles,
The toes,
And to the soles of your feet.
To the feet.
See it,
Sense it,
Or just know that it's there.
Whole of the body bathe in light.
Balancing and harmonizing every cell of the body.
Breath in and away.
May you feel safe,
Calm,
And supported.
Should begin now to invite movement back into the body.
Deepening the breath.
Noticing how you feel.
In the body,
In the mind.
