Welcome to this practice of yoga nidra.
This is a practice which helps the body and mind to deeply relax so you can feel centered,
Grounded and connected.
By learning to truly rest,
We allow our nervous system to come into balance and our body to heal.
Lie or sit however feels comfortable for you.
However you settle yourself.
Make sure you're as comfortable as possible and give yourself the time to find this ease.
Make any adjustments to your clothes or position that you need to.
I invite you to close your eyes or lower your gaze and begin to allow your body to rest and soften down into the surface beneath you.
Breathe in through your nose and exhale gently through your mouth a few times.
Soften your forehead.
Soften your jaw.
And all of the muscles of the face.
As you practice yoga nidra,
Know and trust that even if you don't hear everything I say,
You can let the words flow to you.
There is nothing you need to do but relax and listen.
Listening with your whole body.
Allow the entire weight of your body to release.
Allow your body to feel completely supported.
And now remember what's been occupying you today.
Anything that might still be with you in your mind.
Know that you can choose to gently set this aside to come back to later if you need to.
Bring attention now to your ears and notice them hearing.
Sounds in the distance.
And sounds close by.
Notice your eyes and any light that might still be filtering in.
Or any images your mind might be creating.
Feel the gentle weight of your eyelids softening down.
Notice your mouth and how it may be dry or moist.
Notice any sense of taste.
Bring attention to your nose.
And feel the cool air coming into your nostrils.
And the slightly warmer air flowing out.
Notice any sense around you.
Bring attention to your heart now.
Feel it beating.
And rest your awareness in this heart space.
Listening in deeply to hear if a word or perhaps a feeling comes up to the surface.
Perhaps it's a quality you'd like to cultivate during this practice.
Or a desire that your heart is guiding you towards.
Follow your instinct and don't force anything.
This intention is known as your sand caliper in yoga nidra.
And it is a key part of this practice of deep rest and healing.
If something comes up,
Place it in the positive present tense.
For example,
I am healthy,
Whole and complete just as I am.
I am compassionate towards myself and others.
I am exactly where I need to be right now.
I trust that everything is working out for me.
And now let go of thinking.
And feel your whole body relaxing and releasing.
And now visualize a soft white light.
And as we begin to rotate attention throughout the whole body.
I invite you to imagine placing this soft white light or letting it flow into each location I mention.
Bringing all your attention to the tongue.
Roof of the mouth.
Teeth and gums.
Inside of the right cheek.
Inside of the left cheek.
Upper lip.
Lower lip.
The space where the two lips meet.
Right nostril.
Left nostril.
Bridge of the nose.
Center of the forehead.
Right eye.
And the space behind the right eye.
Right eyebrow.
Left eye.
Space behind the left eye.
Left eyebrow.
Right ear listening.
Left ear listening.
Right ear listening.
The throat.
Heart center.
Right side of the chest.
Right shoulder.
Wrist.
Palm of the right hand.
Back of the hand.
Each finger on the right hand.
Left side of the chest.
Shoulder.
Upper arm.
Palm of the left hand.
Each finger on the left hand.
Take your attention back to the heart center.
And pelvis.
Right hip.
Thigh.
Shin.
Ankle.
Sole of the right foot.
Top of the foot.
And each toe on the right foot.
Left hip.
Thigh.
Shin.
Ankle.
Sole of the foot.
Top of the left foot.
And each toe on the left foot.
And now bring attention to the back of the body.
Right heel.
Thigh.
Buttock.
Left heel.
Calf.
Thigh.
The tailbone.
Lower back.
Mid back.
Upper back.
Back.
Back of the skull.
The whole back of the body.
And now see the entire body as if from above.
Full of many points of light.
Both legs and both arms.
The whole torso.
The whole face.
The head and the neck.
The whole body front and back.
Imagine the whole body basking in light.
Imagining this light having a calming healing effect on the whole body.
Noticing now the natural rhythm of your breath.
As you inhale,
Inhale the healing white light.
As you exhale,
Feel it glowing throughout your body.
Imagining this cooling,
Healing,
Nurturing light spreading throughout your body.
I invite you to inhale from the tips of your toes up to the crown of your head.
Inhaling healing white light.
Exhaling,
The light expands into every part of your body.
Inhaling,
Drawing light into the body.
Exhale and the light expands through you.
Breathing in,
Imagining this light spreading through the whole body.
Through the entire nervous system towards every little nerve ending.
Trillions of cells in the whole body.
Softly bathed in healing white light.
As you bathe in this light,
Come back now to any intention or desire that you set earlier.
You might welcome that simple statement back here now.
Repeating it to yourself.
And take a low,
Deep breath to nurture and strengthen what you are cultivating within yourself.
In through the nose and out through the mouth.
Breathing into that possibility.
Exhaling,
Letting go and trusting.
Thank yourself for taking the time to nurture and soothe your nervous system and to rest deeply.
Thank you for joining me.
