Welcome,
I'm Sarah.
This afternoon yoga nidra is a quick reboot for when you're feeling tired overwhelmed.
Or needing a refresh.
Think of this short practice as a nervous system reset.
A time to settle the mind.
Clear out the residue from the day.
And take a fresh perspective for the remaining day ahead.
Take a moment to arrive and settle into your cozy yoga nidra nest.
Notice how you're feeling any emotions present.
Your mood.
Your energy level.
Bring your attention to the sensation of the breath on the nostrils.
Feeling the belly rise and fall.
Take a big inhale through the nose.
Hold for three two.
One,
Slowly exhale,
Release.
Allow yourself to fully arrive.
Comfortable.
Supported.
And at ease.
Releasing the stressors of the day.
Letting go of what's to come Soften the whole body into the ground.
No effort.
Release the tension in the face.
Shoulders melting away,
The morning stress.
Belly and hips releasing into the ground.
Legs and feet heavy and sinking.
Bring your awareness to the center of your chest,
Your heart.
Aware of the energy and feelings that reside here.
Setting a simple intention for your practice.
Such as I live with kindness and compassion for myself and others.
I live with kindness and compassion for myself and others.
Repeat it three times in your mind's eye.
Let it go.
Planting it like a seed in your heart.
Awareness to the sensations inside the mouth.
The tip of the tongue.
The teeth and gums.
The inside of the right cheek.
Left cheek.
Upper lip.
Lower lip.
Awareness to the tip of the nose.
Right nostril.
Left nostril.
The space in between the eyebrows.
Right eye.
Left eye.
Muscles behind the right eye.
Muscles behind the left eye.
Both eyes together.
Back of the head.
Tops of the shoulders.
Sternum.
And collarbones.
Upper arm.
Elbows.
Forearms.
Breath.
Center of the palms.
Fingers.
Fingertips.
Awareness to the center of your chest.
Ribcage.
Belly button the entire pelvis.
Both hips.
Guys.
The front and back of the knees.
Shins,
Calves ankles.
Taps of the feet.
All ten toes.
Bottoms of the feet.
Both legs.
Torso.
Both arms.
The face and head.
The entire body.
Shimmering with aliveness.
Whole body at ease.
Deeply resting Notice the natural breath.
Feeling the ebb and flow of prana.
Of breath in and around you.
Belly rising But how are you falling?
Whole body breathing.
Bringing your attention to the bottoms of your feet.
Imagine that you can breathe from the bottoms of your feet.
All the way up your legs.
Up your spine.
To the crown of your head.
Exhale from the crown of the head.
Down the body,
The ribs,
The hips,
The legs.
Inhale from the bottoms of the feet all the way up to the crown of the head.
Exhale from the crown of the head all the way back down to the feet.
Just imagine.
And now from feet.
Top of head.
Exhale back down and out through the feet.
Whole body breathing in.
Whole body breathing out.
Whole body at ease.
Let that go.
Bring your attention to your heart.
Feel your heartbeat Feel your heart and breath moving together as one.
Bringing your intention back into your awareness and reciting it in your mind three times.
I live with kindness and compassion for myself and others.
Feel the weight of the body on the ground.
Open your awareness to the sounds around you.
Right ear listening.
Left ear listening.
Feel the temperature of the air on your skin.
Feel the space between your fingers and toes.
Big inhale through the nose.
Hold.
Exhale,
Let it go.
Feeling the echo of deep rest you've gifted yourself.
Stay here for as long as you need.
Or begin to move your fingers and toes.
Ankles and wrists.
And side to side.
Take your time to welcome your body back to the present moment.
There is no rush.
Greeting the rest of your day with a sense of ease in your heart and mind.
Until next time,
Friends.
Namaste.
