Hi,
Welcome to your deep rest practice.
This practice is yoga nidra,
An effortless guided meditation.
All you need to do is get comfortable and let me guide you into a nice deep state.
Relaxation.
Give yourself a little break.
I'll see you in the video.
Spend a few minutes chatting if you're new to the practice.
Even if you've done it a lot of times it's always nice to get that reminder of really taking the time to get comfortable.
Just reminding you even if you've done this practice a hundred times That part about getting comfortable is so important.
Think of it like a pre-practice for yoga nidra.
Maybe you've never put a little something under your knees or like a little something extra under your neck or made little pedestals for your arms to lay on.
Maybe you've never tried covering your eyes You could use a light scarf,
Of course an eye pillow or mask or a sleeve of a shirt often does the trick.
Um.
.
.
Yeah.
Getting so,
So,
So cozy.
And the reason this is so important is because this is your foundation.
This is your foundation for deep rest.
And obviously,
Of course,
If we're comfortable,
We're gonna rest better.
All right,
My loves,
Here we are.
I will guide you through the practice and I will be guiding you out of the practice.
So of course,
If you're someone that's intending to go to sleep,
You know what to do.
Let's all settle a little bit more.
We'll begin to really feel the weight of the body.
Your arms and hands,
Legs and feet.
The hips and buttock.
Your whole back.
Shoulders and head.
Surrender the weight of your body into whatever you're resting on.
More intentionally.
Going still.
Think of your body like a beautifully orchestrated symphony of trillions of tiny living cells.
Each with its own role,
But all working together to keep you alive and thriving.
From your brain cells firing off thoughts.
To your skin cells renewing themselves.
You are truly,
A walking miracle.
Of biology.
Cultivating a sense of gratitude here for your body.
Every one of the trillions of cells.
Yoga Nidra helps from the outside.
In to support the perfect.
Functioning of your physical body.
Bring into mind a sense of your whole body.
Your whole body.
Maybe you feel how your body's resting.
Maybe you feel the covering on your body or your clothing.
Feeling the rhythmic flow of your breath.
The rhythmic flow of your breath.
Inhaling to the top of your head.
And imagine the exhale like a waterfall pouring down and cleansing your whole body.
The energy of your breath.
Has the power.
To cleanse you.
Breathing.
Might you feel your whole body alive with life force energy.
Bring your attention to rest.
At the movement of your breath.
At the navel area,
Your diaphragmatic breath.
Feel a very subtle rising of the navel.
And then a falling back of the navel.
Breathing up to the sky.
And exhaling down into the earth.
Simply watch your breath here.
Watch your breath.
Now can you sense your breath starting to,
Or just noticing it happening,
The filling of your lungs?
Feel the belly rise and the lungs expand with each breath.
And then soften back with every exhale.
Maybe even a sense of your whole body taking part in this breath.
Like your arms and hands,
Legs and feet were filling with breath.
And then emptying of breath.
Whole body breathing.
Whole body cellular breathing.
Let go of your breath.
And focus on your heart center.
The place of your heart chakra.
The seat of your deepest inner knowing.
Place you'd go to.
Truly know.
Your intention.
Some may be working with a sankalpa from week to week or practice to practice.
But if you're not currently working with a Sankalpa,
Go ahead and create an intention.
Feel this intention fully in your heart.
And when you feel ready,
Repeat it three times in the mind.
It's okay if you don't have an intention coming to mind.
You could do,
I am resting deeply.
Or peace.
This is a powerful place to plant the seed of intention.
When the mind and body are all ready.
In a really slow brainwave state.
We are impressing the subconscious.
Trust and know that all you desire ultimately comes into.
Fruition in one way or another.
The next technique of yoga nidra.
Is the moving around the body called the rotation of consciousness.
Let your attention rest on each area that I mentioned.
And in this way.
Were contributing.
To an even greater state.
Of years.
And rest in the physical body.
Rest awareness at the very top of the head.
The top of the head.
Let it expand into a sense of the entire scalp.
The entire scalp.
Can you sense the skull?
The structure of the skull.
Move inside the skull.
As if you could feel the brain.
As if you could feel the brain.
Imagine the space behind the eyes.
And now sensing the eyes themselves.
Sensing where the Upper legs touch the lower legs.
And now a sense of the temple.
The center of the forehead.
The tip of the no.
The whole right cheek.
The whole left cheek.
The lip,
Roof of the mouth Tongue JAW Sense the jaw.
The base of the throne.
The collarbone,
Shoulder.
Right elbow.
Left elbow.
Right Re.
Left rest.
The palms.
And all the finger.
Sense the palms and fingers alive with you.
Sensation.
The palms and the fingers subtly tingling.
Now the tops of the hands.
Sensing the whole of both hands.
Now both arms.
Hands and arms together.
The center of the chest.
The right side of the ribcage.
The left side of the ribcage.
Upper back.
Lower back.
Abdomen and the whole of the right hip,
The side.
The joints,
The glutes.
That whole right hip.
And now to the left side.
The outside of the hip.
The joint of the hip.
The glue.
Know a sense of both hips at the same time.
Both hip.
The right me.
Left knee.
Right ankle.
Left ankle.
The soles of the feet.
Sensing the soles of the feet.
And all 10 toes.
All 10 toes.
The fee.
Right foot.
The left foot.
Both feet together.
Can you sense both legs?
Both legs.
Aware of the whole body.
Back side of the body.
And the front side of the body.
The whole body a radiant being of light.
And energy.
Sensing the whole body.
Deeply resting.
And now an awareness of the breath.
Feel the action of the breath at the nostrils.
Can you begin to imagine with each inhale you're drawing fresh life force?
Right into the heart center.
And with each exhale,
Imagine any heaviness dissolving and flowing away.
Feeling the breath.
Now transition from the physical breath.
To more of an energetic awareness of the breath.
Notice that the breath creates movement.
Can you notice the subtle currents beneath the breath?
That life force energy pulsing.
Or simply a feeling of aliveness.
Invite awareness to the space around the heart.
Not just the physical heart and not just the chest.
But the energetic field surrounding this center.
Imagine a soft emerald green light.
Glowing at the center of the chest.
With each inhale,
The light gently expands.
With each exhale,
The lights soften.
And radiate.
There's no effort here.
Simply allowing.
Breathing in vitality.
Breathing out openness.
In and out of the heart center.
Breathing in nourishment.
Breathing out compassion.
The heart center becoming spacious.
And lube.
Spatial and luminous heart center.
Glowing gold and emerald green.
Imagine each breath drawing prana into the heart.
The heart becoming a radiant sun of life forth.
Each exhales that radiance spreading into the whole body.
Feel the body infused with living energy.
Feeling the heart energy spreading everywhere.
Sense a field of vitality flowing through you,
Riding each breath.
Spacious heart.
Open heart.
A heart beaming with loving awareness.
Rest here now.
As the heart shines.
Letting go of the Focus on the prana and heart.
Moving into sensing.
Opposite.
And sensing.
The inner workings of the body.
As if you could feel that heart beating.
The blood flowing.
The intestines.
Digesting and processing.
The artery is pulsating.
Could you imagine the inside of the body?
All of the bone.
Muscle.
Layers of connective tissue.
Inside of the body,
Just imagining you could see the goings on.
And now.
Concentrate on the sun.
Of the outside of the body.
The skin.
Aware of the skin.
Your body Sue.
Awareness rests on the outside of the body.
The nail.
All the tiny hairs on the arms and legs.
All the hair follicles and perhaps the hair on your head.
The lips,
Nose,
Lashes,
Brows.
Aware of the outside of the body.
Any scars or abrasions.
Mole's birthmark.
Freckle And now take time to cultivate an inner awareness again.
The heart beating.
The lungs filling and emptying.
Liver Protect me.
The urinary tract,
The circulation.
See your entire.
Vein system inside as if you could peer in.
All the bones of your finger.
And tell.
Feet.
Hands.
Ribcage.
Touring the inside of the body.
A sense of strength and fluidity.
Power.
And E.
Returning to a feeling of just the outside of the body.
Feel the skin on your hands.
You're fake.
Your arms and legs.
Imagine the felt sense of every pore.
On your body.
And now bring these two together and feel the body.
A lie.
Like never before.
The body alive inside.
Outside.
Trillions of cells.
I merge.
Or not.
You are a lie.
Breathing.
Breathe.
Be.
Resting.
Coming back to a sense of the radiant light.
Emanating from your heart center.
Notice how it feels.
Warm and expansive.
And this heart light filling your entire being.
Radiating.
And this is the light of your higher self.
The essence of all that you are.
You are awake and aware.
To all that you are.
Take a moment here simply being present in this light.
Feeling the light of your true nature everywhere.
Let yourself receive.
And bath.
In your true radiance.
And in this space.
You may sense a muscle.
A feeling,
A knowing.
Or simply a deep sense of peace.
Trust whatever arises.
Connection is strong.
Rest in this space.
Heart is open.
Awareness is clear.
Deeply resting.
A glow in the light of your heart.
Deep,
Deep peace.
Deep,
Deep.
Rats.
Now in this spay.
Plant the seed of your Sankalpa again.
Repeating your special intention three more times.
Basking in this space of stone man.
Now it's time to come back from this yoga nidra journey.
Could you come back to the feeling of your breath?
The feeling of your life force energy.
Flowing.
Deepening the breath.
All right.
Feeling the cool air.
Coming in the nostril.
And the warm moist air.
Leaving the nostrils.
Could you start to encourage bigger breaths?
Bigger breath.
And once again,
Feeling your whole body breathing.
Your breath expanding to the edges of your skin.
And softening back down to the earth.
Breathe.
Now,
Could you bring a little movement to your finger?
To your toe.
Bringing the body.
Back online now.
Moving the wrist.
Knee ankle.
Nodding the head.
Ever so gently.
Waking yourself up from your deep rest.
Taking as much time.
As you want.
Has he me?
Welcoming the awareness.
Of your clothing.
Or your blanket.
Widening out even more to sense the space you're in.
Might you hear any sounds in your space?
Maybe hearing any sounds in my space.
Take care now.
Your time.
Coming back from this practice.
Noticing what you feel.
Allowing any insights or messages to wash through.
Your mind again.
If you haven't already,
You might change position.
As you prepare to Move on with whatever's next for you.
You might intuitively know that this is a wonderful time for.
Journaling or reflection.
Gentle stretching.
Quiet contemplation.
It's also the perfect time to move back into whatever's next for you.
With a renewed sense of peace.
Yeah.
Clarity.
And connection with.
The whole of who you are.
My honor and my pleasure to you.
Share this.
Beautiful.
Nourishing beneficial practice with you.
Thank you for being here.
I'm wishing everyone all the very best.
