Welcome to Yoga Nidra with Alyssa.
Take a deep breath in.
Notice the contentment and comfort that at this time nothing else matters.
Everything is just right.
You have nowhere to be,
Nothing to do.
Simply allow yourself to be here now.
To simply feel your body and listen.
Do not worry or become agitated if you do not hear everything I say.
It is natural to flow in and out of conscious hearing.
Trust that the deepest part of your core self is always listening.
And whatever you experience today,
This practice,
You will still receive the benefits.
There is no way to do this wrong.
Simply listen without trying too hard.
You are in a safe environment,
A protected space,
A held space.
Come into stillness now and remain still for deep rest,
Deep nourishment.
Begin by feeling your natural breath.
Breath flowing into your body,
Through your body.
With every exhalation,
Allow your bones to become heavy.
Feel your bones heavy sinking into the earth.
Relax and release bones heavy and sinking into the earth.
Go deep inside now.
Deep inside to notice your heart's deepest longing.
What does your heart desire?
Create a sankalpa,
An intention,
An affirmation based on your heart's longing.
It is a positive statement in the present tense,
As though it's already happening.
For example,
I flow through life with ease and peace.
I am relaxed.
Now come up with your own sankalpa.
State it three times silently to yourself as though it's already happening.
Allow the awareness to travel through the body now on a journey of sensation.
Simply feel each part as it is mentioned and without moving,
Remain still.
Notice all sensations just as they are.
Welcome all sensations just as they are.
Begin with the mouth.
Feel your mouth,
Upper lip,
Lower lip.
Notice where the lips touch.
Feel the inside of the mouth,
Roof of the mouth,
Under the tongue,
Upper teeth and gums,
Lower teeth and gums,
Tongue,
Roof of the tongue,
Center of the tongue,
Tip of the tongue.
Notice the center of the tongue,
Gums,
Tongue,
Roof of the tongue,
Center of the tongue,
Tip of the tongue.
Notice the sense of taste in the mouth.
Feel the left inner cheek,
Right inner cheek.
Feel all parts together as a whole,
As sensation,
Energy,
Radiant vibration.
Now feel your nose.
Notice the nostrils,
Left nostril,
Right nostril,
Both nostrils.
Notice the breath,
Nasal passages.
Follow the nasal passages all the way back into your head.
Become aware of your ears,
Right ear,
Left ear,
Both ears together.
Feel the wrinkles and folds of the ears,
Backs of the ears,
Earlobes,
Ear canals.
Follow the ear canals into the inner ear.
Notice your ears receiving sound,
Listening.
Feel your ears hearing.
Now feel your eyes,
Left eye,
Right eye,
Both eyes together.
Notice eyelids,
Feel each eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes,
Backs of the eyes.
Feel your eyes now as energy,
Radiant glowing lights.
Bring awareness to your crown.
Feel your whole head.
Feel your neck,
Back of the neck,
Sides of the neck,
Throat center.
Notice the right palm,
Right thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole hand alive and filled with sensation.
Feel your right wrist,
Right forearm,
Elbow,
Upper arm.
Whole shoulder.
Notice the notch at the base of the throat.
Notice now your left palm,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole left hand alive with energy.
Feel your left wrist,
Left forearm,
Elbow,
Upper arm,
Whole shoulder.
Notice the notch at the base of the throat.
Become aware of your upper chest,
Upper back,
Shoulder blades.
Feel your heart center.
Feel your belly,
Navel center,
Pelvis,
And hips.
Feel your right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Foot.
Feel again the pelvis,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
And foot.
Feel both feet.
Feel your roots between your sitting bones,
Navel center,
Solar plexus,
Heart center,
Throat center,
Third eye between the brows,
Crown of the head.
Notice the back body resting on the earth.
Bring your awareness to the whole back body as sensation alive with vibration.
Feel your front body facing skyward.
Bring your awareness to the whole front body as sensation alive with energy.
Feel the right side body.
Feel your right side.
Feel the left side body.
Feel your entire left side.
Feel midline.
Now feel your body as a whole.
You are complete.
Feel sensation throughout your entire body.
Bring your awareness back to the breath.
Notice your natural breath as if it flows through you.
Feeling the in-breath,
Noticing the out-breath.
As you exhale,
Imagine a wave passing downward through your entire body,
Carrying away all tension.
As you inhale,
A fresh wave flows upward,
Bringing a sense of calm and peace to every cell.
Exhale,
Wave flows downward through your entire body,
Carries away tension.
Inhale,
Fresh wave upward brings a sense of calm and peace.
Exhale,
Wave flows downward through your entire body,
Carrying away tension.
Inhale,
Fresh wave upward,
Bringing a sense of calm and peace.
Now remember your heart's longing statement.
Repeat it again three times to yourself as the present truth.
Three times to yourself,
It is the truth.
Notice the back body,
The side of the body facing the earth.
Feel all the places where you touch the earth.
Notice the front body,
Side of the body facing skyward.
Feel all the space that surrounds you.
Tell your body to expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm.
Feel its pace.
We are now completing relaxation practice.
Before moving,
Sense your fingers and just imagine them moving.
Draw a deeper breath into the belly,
Into the heart space.
Then begin to wiggle the fingers,
Wiggle the toes,
Inviting in energy and vitality.
Gently roll the head side to side,
A soft awakening.
When you're ready,
Begin to bend the knees.
Place the feet onto the earth.
Roll onto your right side.
Pause for a moment on the right side.
And then use the arms and hands to assist bringing yourself up to a comfortable seat.
Keeping the eyes closed or a soft gentle gaze ahead,
Bring your hands to heart center.
Take a moment to notice how the body and mind are feeling.
Move the hands to the center of your integration.
Third eye bowing in respect.
Have a blessed day.
Thank you.
