Namaste.
This is Allie,
And this is a short yoga nidra to reset your nervous system.
You might think of your brain and nervous system like a computer,
And we're going to go through and close all of the open windows and programs,
Shut the computer down,
Recharge the drained battery before rebooting the whole system.
So let yourself come to rest in your warm and cozy yoga nidra nest,
Nestling in and making any little adjustments to allow yourself to really land into the support of the ground beneath you.
And as you settle in,
Take two deep breaths in through the nose and let it go through the mouth.
Two more times.
Again,
Deep breath in,
And out with a sigh.
And allow yourself to fully land with each exhale,
Feeling the natural flow of your respiration.
Let your bones become heavy,
And let the nervous system begin to unwind.
Fully arriving here and now,
Letting any momentum from your day begin to wash away with each wave.
Waves of breath flowing in and out.
Begin to liberate your tissues,
Softening through the jaw,
Releasing all expression in the face,
The eyes,
Loosening through the shoulders.
You might imagine the shoulder blades squeezing towards each other,
Squeezing together and then falling down into the earth.
The belly becomes soft,
The pelvis heavy,
And legs and feet just melting into the earth.
Imagine yourself cocooned here,
In this moment of deep rest.
Sheltered from outside disturbances,
Safe,
Protected,
And held.
Nothing is in your way.
Is required of you here.
No thinking.
No analyzing.
Let the mind dissolve into the heart.
Let thinking dissolve into feeling and sensing.
Dissolving into listening.
Letting sounds wash through your whole body,
Sounds rinsing through.
Let all of your attention gravitate to the tip of the tongue,
The teeth,
And the gums.
Inside of the right cheek and the left cheek,
The bottom lip and the upper lip,
The flow of air at the tip of the nostrils,
The nasal flares,
The tip of the nose,
The bridge of the nose,
The space between the brows.
Sensing both eyes together,
Both eyes and all of the muscles behind the eyes softening,
Releasing,
Eyes becoming heavy,
The whole forehead,
The whole scalp,
And radiant with sensation,
The whole right hemisphere of the brain,
The whole left hemisphere,
Of the brain,
Both hemispheres of the brain simultaneously,
The brainstem,
The whole spinal cord,
The center of the throat,
The pit of the throat,
The center of the chest,
The solar plexus,
The navel center,
The base of the spine,
The sacrum,
The low back,
The space between the shoulder blades,
Both shoulder joints,
Wrists,
First fingers,
Little fingers,
All ten fingers,
Fingers simultaneously,
And the space between the fingers,
The entirety of both arms,
Sensing the volume and the shape of both arms,
Back into the heart center,
The solar plexus,
The navel center,
The base of the spine,
Both hip joints,
Both knees,
Ankles,
Heels,
Soles of the feet,
Big toes,
All ten toes simultaneously,
And the space in between the toes,
Both legs in their entirety,
The shape and volume of both legs,
Both legs and both arms,
The whole torso,
Front and back,
Back,
Face and whole head,
The whole body effortless,
Deeply resting,
Bringing your awareness to the breath,
The natural flow of breath through the nostrils,
The cooling air at the tip of the nose on the inhalation,
The warm flow of breath on the exhalation,
The natural flow of breath felt through the whole body,
Feeling the sensations of energy through the body and around the body,
Each flow of respiration expanding and softening,
Deeply resting,
Your whole body filled with awareness and deep relaxation,
Inhale,
Feeling the energy flow through the body on the exhale,
And exhale,
Deeper and deeper relaxed,
With the breath at your own pace begin to count down from ten,
Watching an easy,
Organic breath,
Counting down as if gently moving down a set of stairs into deeper states,
Of effortless meditation,
When the next inhale comes,
Ten,
Exhale,
Ten,
Inhale,
Nine,
Exhale,
Nine,
Exhale,
Abiding here as pure awareness,
Deeply resting,
Begin to once again welcome the easy flow of respiration in and out,
And on the next inhale could you deepen the inhalation,
Exhale,
Letting go,
Two more times like that in,
And out,
Begin to sense the edges of your body,
The shape and volume of your body resting in your cocoon,
And allow yourself to simmer in the benefits of this full system reboot,
Noticing how you feel,
Taking some small movements as you're ready in the fingers and the toes,
Nodding the head from side to side,
And taking as much time as you need to slowly awaken,
I hope that you feel recharged,
Rejuvenated,
And deeply rested.
Thank you so much for practicing with me today,
I'd love to hear from you and learn where you're practicing from today,
And I hope to see you in another yoga nidra soon.
Namaste
