Welcome to your yoga nidra reset.
This practice is to help you find ease and balance in your day.
To center and ground you.
Like a soft exhale in the middle of the day for the nervous system.
Life can at times feel like we're on this fast-paced superhighway.
And sometimes we just need to take an exit and find a nice quiet place to pause,
Rest,
And come home to ourselves.
There is no way to do this practice wrong.
And I encourage you to really honor your inner wisdom in guiding you to create time in your day to slow down.
And go within.
Find a place where you can rest.
Either seated or laying down,
And gently close the eyes.
Feeling the place that you're in as safe and cozy.
A space where the mind and body can soften and let go.
Is there any way you could shift the body to feel even more relaxed?
As we begin to turn our attention inward.
See if you can feel thoughts begin to soften into sensations.
The mind.
Releasing its hold of planning and organizing.
Inviting spaciousness in the mind.
Feeling it as a vast container.
Where thoughts,
Feelings,
Memories.
Just pass through and dissolve.
Releasing their grip.
As we begin to soften and surrender into being.
Take two sips of air to the nose.
And then softly sigh it out.
Jaw and the face.
Soften and let go.
Let's do that again.
One more time.
And now just feel the rise and fall of the breath.
Feel it begin in the belly.
Feeling like each wave a breath.
Begins to dissolve.
The day.
Thoughts?
As the body begins to relax and release.
Experience how you feel where the body is resting.
As a surface where your skin is touching hard.
Or does it feel soft?
Can you feel the temperature of air as it caresses your skin?
The sense of your clothing and how it feels on your body.
A soft breeze of breath as you feel it enter your nostrils.
Is the temperature cool or warm as it passes through?
Tuning your senses to sounds.
What can you hear?
Home near.
And then how far do sounds enter your awareness?
Dissolving your identification of what the sounds are or the stories a mind likes to make up.
See if you can feel them simply as vibrations.
Passing through your awareness.
Begin counting backward from 11.
Saying the number in your mind on the exhale.
Inhale.
.
.
Exhale,
11.
Inhale.
Exhale,
10.
Inhale.
Exhale,
Night.
Keep going until you get to 1.
If you lose count,
Just go back to 11 and begin again.
And softly let the counting go.
Nothing to do.
Nowhere to be.
Feel the mind open.
Vast and uncontained.
Your thoughts arise.
Just notice them.
Let them go by like clouds in the sky.
Or waves in the ocean.
In yoga nidra.
We create an intention for our practice called Asankalpa.
It's a positive I am statement,
Saying it as if it's already true.
For this practice,
You could say,
I'm resting and restoring my energy.
Or I trust the unfolding of this day.
From the heart.
Let it begin to emerge and form into words.
Trusting whatever comes through is right.
Repeat your sankapa inside your mind three times.
Feel the eyebrows and eyes soften.
The whole mask of the face letting go of its form.
A sense of dissolving and softening into wide open space.
Bring your focus to the center of the eyebrows.
And begin to imagine a soft light glowing from that space.
As the light begins to shine.
Feel it begin to illuminate the whole face.
And then invite that light to continue to travel through the body as we move through a rotation of awareness.
Shining the soft glow as if it lights up each place in the body we visit.
Bring your attention to the right side of the body right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Littlefinger spaces between the fingers.
Tips of the fingers.
Palm of the hand.
Back of the hands.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side of the waist.
Right hip.
Right.
Hi.
Me.
Shen.
Ankle.
Heel of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Spaces between the toes.
Tips of the toes.
Soul of the foot.
Top of the foot.
Feel that light of awareness traveling up and down the whole right side of the body.
And now bring your awareness.
To the left side of the body.
Left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Littlefinger Spaces between the fingers.
The tips of the fingers.
Palm of the hand.
Back of the hand.
Rest.
Form.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Left shin.
Ankle.
Heal.
Big toe.
Second toe.
Third toe.
Fourth tone.
Little toe.
Spaces between the toes.
Tips of the toes.
Sole of the foot.
Top of the foot.
Whole left side of the body.
Feel that light of awareness traveling the whole left side.
Now bring that light down to the back of the body.
Back of the right heel.
Back of the left heel.
Back of the right shin.
Back of the left shin.
Back of the right knee.
Back of the left knee.
Back of the right thigh.
Back up the left thigh.
Buttocks.
Lower back.
Middle back.
Upper back.
Shoulder blades.
Spine.
Back of the neck.
Back of the head.
Now feel that light.
Moving to the top of the head and down the front of the body.
Feel the light of awareness between the eyebrows again.
Right eyebrow.
Right eye.
Softening back.
Left eyebrow.
Left eye.
Softening back.
Nose.
Bridge of the nose.
Tip of the nose.
Right nostril.
Left nostril.
Right cheek.
Right cheekbone.
Left cheek.
Left cheekbone.
Right here.
Right earlobe.
Left ear.
Left earlobe.
Mouth.
Upper lip.
Lower lip.
Space between the lips.
Tongue.
The base of the tongue.
Tip of the tongue.
Lower jaw.
Upper jaw.
Lower teeth.
Upper teeth.
Chin.
Base of the nap.
Right collarbone.
Left collarbone.
Heart Center.
Upper abdomen.
Naval.
Lower abdomen.
Feel the light now traveling.
Up and down.
Illuminating.
Filling the whole body.
Whole body.
Filled,
Glowing with light.
Bring your attention to your breath.
Feel the wave of its rise and fall.
As if to breathe.
Is cradling you.
Rocking you back and forth.
Inhaling.
.
.
And softly exhaling.
Inviting imbalance.
Feel the sensation.
Of busyness.
And effort.
Recalling the activity of your morning or day.
Movement.
Thinking.
Doing.
Seeing yourself and feeling how that feels in your body.
And I'll let that dissolve.
Into a sense of effortlessness.
Relaxation.
Nothing required,
Nothing to do.
Swaying in a gentle hammock or lying on a chair on the beach,
Totally at ease.
Completely relax.
And now feel both experiences simultaneously.
Going back and forth.
Between busy movement.
And then soft rest.
Now a rotation of images.
Inviting them to appear and then dissolve into the next.
You're bare.
On the Earth.
Your bare feet.
On the Earth.
Sunlight streaming through trees.
Sunlight.
Streaming through trees.
The smell of flowers in the air.
The smell of flowers in the air.
The sun rising over the ocean.
Rising over the ocean.
The smell of freshly cut grass.
The smell of freshly cut grass.
A hawk floating in the sky.
Uh huh.
Floating in the sky.
A summer breeze.
Tickling your skin.
A summer breeze.
Tickling your skin.
Ocean waves,
Steady and rhythmic.
Ocean waves.
Steady and rhythmic.
A smooth stone.
A smooth stone.
A wide open horizon.
A wide open horizon.
The night sky filled with stars.
The night sky filled with stars.
Feel your body as if it's made up of stars floating in the night sky.
Sparkling and twinkling luminescent.
Weightless.
Connected to everything.
Part of the sky.
Part of the stars.
Part of the Earth.
And as you begin to softly float back down resting in the sanctuary of your own being.
Where nothing is required of you.
And everything is already hell.
Return to your intention.
Your son,
Kalpa.
Repeat it inside three times.
As if it's already true.
And softly begin to deepen the breath.
Invite small movements to the fingers and the toes.
Gently.
In your own time.
Begin to return to the space you're in.
Let the eyes softly flutter open when they're ready.
As awareness widens once more.
Carrying this quiet with you.
This inner sanctuary.
Feeling the love within that guided you to the sacred rest as you meet the world of seeing and doing once again.
Knowing you can silently tune to the breath.
Anytime during your day to remember this deep stillness.
This vast inner space.
This sense of wholeness.
And inner peace.
Feel your feet on the ground.
And welcome yourself to the rest of your day.
