Welcome to Yoga Nidra.
We'll be fully reclined today,
So please feel free to grab an extra blanket or any pillows to place underneath your knees.
I invite you to let go of any expectations for practice today.
There's no right or wrong way to experience yoga nidra.
Go ahead and look over your left shoulder.
Your right shoulder.
Just signal to your body that you're okay to start practice.
And if you haven't already,
Ease yourself down to a fully reclined position,
Coming into that Shavasana.
Let's get a little movement here.
So wiggle your fingers,
Move into the wrist,
Wiggle the toes,
Roll the ankles.
If you like,
Gently shake your head side to side.
Slow your head,
Rock your hips side to side.
Let's reach the arms up overhead,
Point the feet,
Stretch in both directions.
And release,
Bring your hands back by your sides.
Exhaling everything out,
Let's take an inhale and tighten.
Toes,
Calves,
Thighs,
Belly,
Fists,
Squeeze,
Shoulders all the way up to the ears.
Hold it.
Release with a sigh.
One more deep inhale.
Exhale.
Everything out.
Let it go.
Pedal into that Shavasana.
Allow your feet to be hip distance or further apart.
Allow your toes to relax to the sides.
Hands alongside your body.
Moving into one round the bone,
Fully exhale.
Deep inhale.
And the journey of Yoga Nidra begins here and now.
Feel the Earth supporting you.
Bring your attention to your breath.
Exhaling together.
Slow inhale through the nose.
I'll see you next time.
Mouth closed,
Exhale out,
Making that breath slightly audible.
Meow meow.
And exhale with that ocean-like sound,
That Ujjayi breath.
Meow,
Meow.
Exhale to release.
And even just silent breathing.
And allow space for your sun culture to come through.
The sankalpa is just a vow to yourself.
It can be a simple I am statement such as,
I am well.
Now imagine every cell in your body echoing your sound called home.
I invite you to repeat it to yourself silently three times.
And whisper it aloud,
Bringing it into awareness.
And bring your attention to the middle of your forehead.
Imagine a bright healing light there.
And as that light spreads throughout your body,
It begins to release and relax.
Your right eyebrow relaxing.
The right eye,
The right side of your nose.
Your right cheek and jawbone.
Your right ear.
Moving around the back of your head.
For that left side of your forehead and eyebrow.
Your left eye relaxes in the socket.
The left side of your nose and left cheek.
Your left jaw.
And your entire face in the back of your head relaxes.
Releases.
Release your tongue from the roof of your mouth.
Imagine the right side of your throat softening.
In the back side of your neck.
The left side of your neck.
And your left throat,
From the crown of your head to your collarbones.
Relax.
Release.
Your right shoulder softens.
Your upper right arm softens.
Your right elbow and forearm.
And your entire arm from shoulder to wrist.
Relax,
Release.
The palm of your right hand at the back of your right hand.
Your pinky finger.
Ring finger,
Middle finger,
Pointer and thumb,
Relax,
Release.
The fingertips.
All the bones,
All the muscles and tissues relax.
And from your right shoulder down to the tips of your fingers.
Relax,
Release.
That healing light moves to the left side,
Relaxing the left shoulder.
The upper part of your left arm.
Your left elbow.
And left forearm,
From shoulder to wrist,
Completely relaxed,
Release.
Your left palm relaxes.
The back of your left hand.
Thank you for your time.
Ring finger middle finger pointer thumb relax release the fingertips,
To the bones,
To the tendons,
Everything relaxing.
And your left side.
From that left shoulder all the way down to the tips of your fingers.
Relax,
Release.
Both arms and hands are aligned in ease and grace.
And that healing light moves to your torso.
Your right pectoral muscle relaxes,
Softens.
The right side of your ribs release.
The right side of your body,
Relax,
Release.
And moving to the back.
Your lower back.
The backside of your right rib softens,
Your right shoulder blade softens.
And the entire right side of your torso.
Relax,
Release.
That glowing light moves to the left side,
Relaxing the left pectoral muscle.
The left side of your ribs.
Left front side body relaxes,
Releases.
The left side of your lower back.
Moving up into the back ribs and your left shoulder blade,
Relax,
Release.
Feel your entire torso softened,
Relaxed,
And supported by the earth.
And the light moves down to the hips.
The right hip bone relaxes.
The right side of your pelvis relaxes,
Release.
The backside of your sacrum relaxes,
Release.
Now left hip and left hip crease,
The entire left side of your pelvis.
Relax,
Release.
The front of your right thigh softens,
Your right hamstring softens.
Your right kneecap,
And the back of your knee,
Relax,
Release.
Moving to the shin and the calf and your entire right leg from hip bone to ankle,
Relax,
Release.
That right ankle.
Fully relax.
The top of your right foot.
The right sole,
The arch,
Every toe,
Relax,
Release.
That light move to the left side,
Releasing the left thigh and hamstring.
Your left kneecap releases.
The back of your left knee.
Your left shin and calf fully released.
And from the hip all the way down to the ankle,
Relax,
Release.
Soften your left ankle,
The top of your left foot,
The sole of your foot.
Arch in all of your toes.
And from your head all the way to the tips of your toes in that left leg,
Relax,
Release.
Feel your whole body harmonizing.
Breathing in ease and grace.
Imagine each cell is filled with healing light.
And here your sankalpa.
Echoing around you.
Feel yourself soften and light.
Imagine yourself standing in the desert and it's early morning.
The air is cool against your skin and the heat has not yet touched the day.
The sand is cool beneath your feet.
And a cool breeze lightly touches your skin.
You see the sun begin to peek over the horizon,
A soft glowing golden orange.
And as the sun begins to rise.
It paints the dunes in various colors.
Shades of amber,
Rose,
And honey.
The temperature rises with the sun.
And you welcome the warmth on your skin.
Than more worms.
Thank you.
And as morning turns into day,
The air becomes dry and still.
The sun beats down on you,
On your shoulders,
On your arms,
And you stand against the heat beneath your feet.
The brightness is almost overwhelming as the sun beats down on you from above.
And is reflected up from the stand.
The sun blazes overhead,
Intense.
RELENTLESS just when it seems that you can't take the heat anymore.
The temperature drops just a bit.
And you notice the sun has begun a slow descent.
The heat begins to subside.
The sun begins to dip below the horizon.
Painting the sky with the most amazing colors.
Brilliant reds.
Fiery oranges.
And the deepest purples you've ever seen.
When the last traces of the sun get below the horizon.
Be stillness both here and now.
The moon ushers in a cool chill to the air.
The stars are twinkling above you.
The Earth is supporting you.
And you are held within the endless expanse of the desert night.
As within,
So without.
And on the night breeze,
You hear a whisper of your sand called gone.
When you breathe in that tree.
With each inhale,
You feel it expand into every cell of your body.
It already is and you already are and you breathe in that truth.
The journey of yoga nidra is now complete.
Parry on that set Hari Om Tat Sat,
Hari Om Tat Sat On your next inhale,
Hold it for a moment.
And let a big sigh out.
Gently wiggle your fingers.
Wiggle your toes.
Bringing awareness to your wrists and ankles.
Stretch your arms overhead,
Feet together.
And reach in opposite directions.
Bringing yourself back into the room,
Back into this moment.
When you're ready,
Ease yourself onto your right side,
Supporting your head with your hands.
And take a few breaths here.
Gently noticing how you feel.
When you're ready,
Push yourself up to a seated position.
Eyes can be closed or softly open.
Namaste.
