Welcome to Yoga Nidra.
I'm so glad that you're joining me today.
We'll be fully reclined,
So please make sure that you have any props that you might need before we get started.
Also,
I'd like to remind you that there's no right or wrong way to experience the practice,
So please set aside any expectations.
Let's take a few breaths together here.
Eyes closed,
Exhale everything out.
Deep inhale through the nose.
And exhale it through your mouth with a sigh.
Inhale.
Exhale.
One more nice strong inhale.
Exhale release let everything go Feel the earth supporting you.
Feel the sensation of your legs against the ground.
Your hands,
The back of your legs,
Your shoulder blades.
Little wider than hip distance apart.
Feel the ease and grace in your breath.
Breathing in and out of the nose.
Let's work on that Ujjayi breath.
Slow inhale.
Restricting the back of the throat,
Exhale through the nose.
Almost that oceanic like sound.
Inhale,
Slightly audible to yourself.
Exhale Continuing with this breath.
Your mind finds comfort in hearing yourself breathe.
And easing into a nice silent breath.
That subtle breathing.
Now imagine that you're sitting on a large smooth rock outside by a clear brook.
The only sound you can hear is the gentle flow of water.
A few leaves have fallen into the water and you watch as they flow towards you and then downstream.
Imagine placing any worries or stress.
You might have on each of those leaves.
I'm just watching as I blow away from you.
You notice an area a few yards down that is clogged with the leaves.
So you walk towards it,
The earth solid beneath your feet.
As you approach,
You notice something glistening beneath the leaves.
Bending down you gently begin to clear away the leaves and twigs.
And in this moment,
You invite in your sankalpa.
With the debris clear,
Notice how the water flows freely with ease and grace.
You realize that the river rock is what had glistened before as it catches the sunlight one more time.
And you imagine this river stone as your sankalpa.
Playing or waiting to be noticed?
If you need to borrow one,
Perhaps peace flows through me,
Or I am well.
In your mind,
In your own voice,
Whisper your sankalpa three times.
And whisper it once out loud to the stone.
And allow the current to carry the vibration of your sankalpa throughout your entire body and subconscious mind.
And the vibration of it reverberate out into the universe.
Bring your attention to the middle of your forehead.
Your right temple.
Right eye.
Right eyebrow.
Right cheek.
And around the back side of your right skull.
The left side of your skull.
The left side of your forehead.
Your left temple.
Your left eyebrow,
Left ear.
Left eye,
Left cheek,
Through your nose,
Your lips,
Your top lip,
Bottom lip,
Your tongue,
Your jaw.
Your chin,
Your throat.
Bring your awareness to your right shoulder,
Right upper arm,
Right lower arm.
Right forearm,
Right wrist,
The palm of your hand.
Top of your hand,
Your right thumb.
Your second finger,
Third finger,
Fourth finger.
5th finger and awareness to your left shoulder and shoulder blade,
Your left upper arm,
Left lower arm.
Your left wrist,
Palm of your hand,
The top of your left hand.
Your left thumb,
The second finger.
Third finger,
Fourth finger,
Fifth finger,
And from the tip of your head to the tips of your fingers in alignment and harmonized.
Bring your awareness to your torso,
The front of your shoulder girdle on that right side,
Your right pectoral,
Your right front ribs,
Your right side body.
Your right back shoulder.
Right back ribs,
Right lower back.
And wrapping around your left shoulder girdle,
Your left pectoral,
Left front ribs,
Left side body,
Left back shoulder.
Your left back ribs the left lower back and the top of your spine.
Moving down the column to your middle spine and the base of your spine.
Through to your pelvis,
And relaxing,
Releasing into that right hip joint,
Top of your right leg,
Back of your right leg.
Your right kneecap and the back of your right knee.
Your right calf and shin.
Ankle on your right foot the sole of your right foot the top of your right foot and that big toe second toe your middle toe 4th toe,
5th toe,
The space between the toes,
The sides of your foot.
And from your right hip bone down to the tips of your right toes,
Relax,
Release.
Bring your attention to your left hip joint,
The top of your left leg,
The back of your left leg.
The top of your left knee and the pit of your left knee,
The left calf and shin,
The sole of your left foot.
Top of your left foot,
That big toe,
Second toe,
Third toe,
Fourth toe,
Your pinky toe,
And the space between your toes,
That left ankle,
The left side of your foot.
Let your whole leg,
From the left hip bone to the tips of your toes,
Relax,
Release.
Feel your whole body harmonize from the crown of your head to the tips of your toes.
Air your sankalpa through every cell in your body.
And feel yourself softened and light.
And then you start to feel pain,
Perhaps a tension or tightness in your body.
And as you feel any form of pain,
Feel it.
And then come to pleasure.
Feel pleasure flow through every aspect of your body,
Every aspect of your consciousness.
And then come back to page.
Witnessing and feeling any pain or tension or resistance.
Come back to pleasure.
Feel grace and release.
Then come back into that feeling of resistance.
Feeling resistance.
Feeling resistance.
And then feel ease and surrender.
Release and surrender.
Release and surrender.
And surrender.
Come back into feeling immense pleasure in your whole being.
Feeling secure grounded,
Feeling stable.
And feel a illuminating healing light through your whole body.
And then imagine yourself walking through a foggy forest.
The fog is so thick you can barely see the path in front of you and you feel uncertainty and confusion.
You're not sure if you should push forward or stay still or go back.
Up ahead you see a sliver of sunlight filtering through the fog and you walk towards it trusting yourself.
Stepping into a meadow,
You feel yourself bathed in warm sunlight.
The air is fragrant with blooming flowers.
You feel clarity,
Understanding.
And just as suddenly the sky opens up and it begins to rain,
Gently at first,
And then loud,
Large plops of water.
You lift your arms to the sky and you let the water wash over you as you dance in the rain to the beat of the raindrops.
And the sound of your Sankalpa.
Thunder rumbles and lightning strikes in the distance,
But you know you are safe and you still,
You dance and you dance.
Not knowing how much time passes,
A minute or a day or a lifetime.
And all around you,
You hear your sankalpa and it infuses into you.
And the sun returns bathing you in sunlight and you feel refreshed and renewed and whole.
You feel light and grounded.
And you simply be.
And you simply be.
The journey of yoga nidra is now complete.
I am Tetsu.
Hari Om Tat Sat.
Hari Om Tat Sat.
Let's join in a big inhale.
And sigh out.
Take a few gentle breaths here.
Begin to wiggle your fingers and toes.
Rolling your wrists and ankles.
And when you're ready,
Reach your arms overhead.
Feet come together.
And point and stretch,
Bringing yourself back into this moment.
And then if you'd like,
Gently draw your knees into your chest and wrap your arms around,
Just gently rocking side to side,
Front to back.
Settle onto your right side,
Supporting your head with your hands.
Eyes can be closed or softened.
And gently push yourself up to a seated position.
Take a moment just to scan your body here.
Do a body scan,
Do a mental scan.
Just notice how you're feeling in this moment.
I'll take a round of all feel free to join me if and when you'd like.
Full exhale.
Strong inhale.
You Thank you for taking time for yourself today.
And for doing this practice with me.
If you have time,
I invite you to spend a few extra moments here just sitting in silence and just being.
If you like to journal,
This would be a great time to do so,
Perhaps writing down your sankalpa just to help solidify it and so they can come back to it.
I invite you to take the stillness from your practice into the rest of your day or evening.
Thank you again.
Namaste
