Present With Joy - 45 Min Yoga Nidra

Hello,

My name is Brianna of Always Be Healing and welcome to your yoga natural practice today.

I first want to invite you to make yourself as comfortable as possible.

That may be lying down or sitting upright.

Maybe grabbing your favorite scent and placing a few drops of essential oil on your wrists.

Maybe placing something soft over the eyes if you're lying down.

Wherever you are,

Begin to feel supported by the surface that your body is resting upon.

Allowing your eyes to remain open or gently closed.

Just taking time to settle into a position that feels just right.

During yoga nidra,

You're guided to notice and feel physical sensations,

Breath,

Emotions,

Thoughts,

And feelings of well-being or joy.

And to experience yourself as a witness of all of these comings and goings.

Whatever you experience is perfect just as it is.

Now,

Simply rest at ease and follow my guidance.

Allowing my voice to become your voice.

During yoga nidra,

We welcome every experience as a messenger.

Inviting you to explore sensations,

Emotions,

And thoughts without trying to change,

Fix,

Or make anything happen.

As you welcome whatever is arising,

Your body and mind learn to remain at ease while discovering the place within that is always at ease and always peaceful.

Experiencing yourself.

Witnessing the presence that is welcoming everything.

Now,

Feel your body settling into complete stillness.

Bring attention to your senses.

Notice the taste in your mouth.

The sounds around you.

Smells.

Images or colors behind your eyelids.

The touch of air on your skin.

Your senses,

Open and alive.

Bring to mind your intention for today's practice.

How would you like to feel during and as a result of your practice?

Perhaps a sense of inner peace,

Joy,

Or well-being.

Perhaps relief from physical discomfort,

Habitual patterns,

Or emotional gain.

Your intention may be as simple as to remain alert throughout this entire practice.

But whatever it is,

Allow your intention to emerge fully.

Feeling your intention as an ally.

Supporting you to be focused and alert throughout your practice and in your daily life.

Affirming this and the feeling of your intention with your entire body and mind.

Noticing how it supports you during your practice and in your daily life.

And allow your heart's deepest desire to arise within.

Something that you want more than anything else in life.

This may be a desire for yourself,

For another,

Or for the world around you.

Whatever it is,

Allow this longing to rise up naturally as your deepest heartfelt longing.

Perhaps it's the feeling of being whole,

Healed,

And healthy.

The feeling of deep self-acceptance,

Peace,

Or well-being.

Whatever it is,

Welcome and affirm your heartfelt desire in the present tense with your entire body as if it's true right now.

Then set your desire aside and notice how it returns at the end of practice or as you go about your daily life.

Now allow your inner resource to emerge.

A special place where you feel secure and at ease.

Perhaps a room or a place in nature.

An image of a favorite symbol or the feeling of deep peace.

Whatever your inner resource is,

Imagine it using all of your senses,

Noticing sounds,

Smells,

Tastes,

Colors,

Shapes that are present.

Sensing feelings of security,

Ease,

And well-being as you imagine your inner resource.

Experiencing feelings of security within that are always available at any moment's notice.

As you do this,

Note in your body where you feel warm and relaxed,

Knowing that you can return to this secure place of well-being at any time during your practice or during your daily life.

Whatever you need to feel secure,

Calm,

And at ease.

Now let the sound of my voice be your guide and support you in experiencing sensations throughout your body.

As I name each area,

You may feel sensations that are present or nothing in particular.

But whatever you experience is just as it is in this moment.

Mouth.

Bring attention to sensations inside the mouth.

Roof of the mouth.

Floor.

Inside cheeks,

Left and right.

Back of the throat.

Tongue.

The entire mouth a field of sensation.

The ears.

Left ear.

Right ear.

Sensing both ears at the same time.

Welcoming the breath as pure sensation in the nose.

Left nostril.

Right nostril.

Both nostrils at the same time.

The eyes.

Left eye.

Right eye.

Both eyes together.

A field of radiant sensation.

Sensing forehead.

Scalp.

Back of the head and neck.

Inside the throat.

Left shoulder.

Left upper arm.

Forearm.

Wrist.

Left palm.

And fingers.

The entire left arm.

Right shoulder.

Right upper arm.

Forearm.

Wrist.

Right palm.

And fingers.

The entire right arm.

Both arms together as one field of sensation.

Upper chest.

Upper back.

Middle chest.

Middle back.

Abdomen.

Lower back.

The entire torso as a field of sensation.

Left buttock.

Left hip.

Thigh.

Knee.

Right foreleg.

Foot.

And toes.

The entire left leg.

Right buttock.

Right hip.

Thigh.

Knee.

Right foreleg.

Foot.

And toes.

The entire right leg.

Sensing both legs at the same time.

Sensing the entire front of the body.

Back of the body.

Left side.

Right side.

Sensing the entire body.

Inside and outside as a field of radiant sensation.

And be aware of all that is now present in your awareness.

Feeling yourself as the one who is aware of everything that's present.

First sensing what's present.

Then experiencing yourself as the field of awareness in which everything is coming and going.

Become aware of the body breathing.

The flow of breath as sensation in the nostrils.

The abdomen gently rising as breath curls in.

And releasing as breath flows out.

No need to change anything.

The body breathing naturally and rhythmically.

In breath,

Abdomen rising.

Out breath,

Abdomen releasing.

No need to change anything.

The body breathing itself.

Now,

While gently retaining the breath at the top of the inhalation,

Bring your attention into the left side of the body.

And while exhaling and inhaling,

Welcome sensation throughout the left side of the body.

Then,

While gently retaining the breath at the top of the inhalation,

Bring attention into the right side of the body.

Exhaling and inhaling,

Welcoming sensation throughout the right side of the body.

Going back and forth from one side to the other at your own breathing speed.

Experiencing sensation first on one side of the body.

Then the other side.

Giving time during retention for sensation to completely shift across the midline.

And when you are ready,

While holding the breath,

Sense the entire body simultaneously.

While allowing the body to return to its own natural breathing rhythm.

And be aware of all that's now present in your awareness.

Feeling yourself as the one who is aware of everything that's now present.

Sensing what's present.

Then experiencing yourself dissolving into being the field of awareness in which everything is arising.

Remember that at any time you experience the need to feel secure and at ease,

You can return to your inner resource at a moment's notice.

Now,

Bring attention to feelings that are present throughout the body,

Such as warmth or coolness,

Heaviness or lightness,

Comfort or discomfort.

Allowing them to blossom fully into your body.

And if no feelings are present,

As may happen,

Simply welcoming whatever is present.

If it's helpful,

Locate the opposite of whatever you are feeling.

If you're feeling warmth,

Find coolness,

Heaviness,

Find lightness,

Comfort,

Find discomfort.

Welcoming an opposite of feeling fully into the body.

Now,

Welcome both opposites of feeling into the body at the same time.

Without thinking,

Simply experiencing how doing this affects the body and mind.

Now,

Bring attention to an emotion that is present in your body or one that you are working with in your life.

Or recall a memory that invites a particular emotion into your body.

Welcoming the emotion,

A sensation,

Into your body.

And if no emotion is present,

There's no need to make anything happen.

Simply welcoming whatever is present.

If an emotion is present,

Where are you feeling it in your body?

Allowing it to blossom fully while welcoming thoughts,

Images,

Or memories that co-arise with this emotion.

And if it's helpful,

Allow an opposite emotion to emerge.

Perhaps recalling a memory that invites this opposite emotion into your body.

Where do you experience it in your body?

And taking your time,

Welcoming this opposite of emotion.

And now,

Moving back and forth several times between opposite emotions.

Experiencing first one,

And then the other.

Sensing how each is experienced in the body.

Now,

Inviting both emotions into awareness at the same time.

Simply experiencing how doing this affects your entire body and the mind.

And be aware of all that is now present in your awareness.

And experiencing yourself as the one who is aware of everything that's now present.

Sensing what's present.

And experiencing yourself as a field of awareness in which everything is arising.

Remembering that there's no right or wrong way of doing any of this.

You're welcome to return to your inner resource at any time.

Welcome a thought or a belief that you sometimes fall into or take to be true about yourself.

Where no belief is arising,

Simply being present with whatever is.

If there is a belief present,

As you hold this belief about yourself to be true,

Where and how do you feel it in your body?

Sensing how this belief affects the entire body.

Noticing any images,

Emotions,

Or thoughts that co-arise with this belief without trying to change anything.

If it's helpful,

Bring to mind the opposite of this belief.

And as you hold this opposite belief about yourself to be true,

How does it affect your body?

Welcoming any images,

Emotions,

Or memories that also emerge.

Being present to your experience just as it is without trying to change or fix anything.

And now,

In your own rhythm,

Alternate several times between these opposites of belief.

Welcoming verse one as true and then the other.

Experiencing how each belief acts upon your body and the mind.

Now,

Welcome both beliefs at the same time.

While experiencing how this affects your entire body and the mind.

And be aware of all that is now present in your awareness.

Feeling yourself as the one who is aware of everything that's now present.

Sensing what's present and experiencing yourself as the field of awareness in which everything is arising.

Be attentive to sensations throughout your body of pleasure,

Happiness,

Joy,

Or well-being.

Or perhaps recall a particular event from your life that invites feelings of pleasure and joy into your body right now.

Welcoming whatever emerges just as it is.

Perhaps experiencing the sensation of joy as an inner smile that radiates from your heart.

The heart smiling.

And this smile of sensation expanding throughout your entire body.

Flowing out into your torso,

Arms,

And hands.

Down to the pelvis,

Legs,

And feet.

Flowing up into the head and the face.

The mouth,

The lips,

The eyes smiling.

The entire body smiling.

Radiant and alive with a feeling of joy and a sense of being okay just as you are.

And be aware of all that is now present in your awareness.

Feeling yourself as the one who is aware of everything that's now present.

Sensing what's present.

And experiencing yourself as the field of awareness in which everything is arising.

Dissolving into being pure awareness itself.

Open and spacious.

Being awareness in which everything is coming and going.

Being awareness in which everything is welcome just as it is.

Being awareness and reflecting upon all that has been,

For,

Is now present.

Sensations.

Emotions.

Beliefs.

Joy.

The experience of being pure awareness.

Everything just as it is.

Yourself just as you are.

Now,

Come back to your inner resource.

Your place of grounding,

Security,

And well-being.

Noticing your breath,

Easy and rhythmic.

Forehead at ease and cool.

Belly,

Hands,

And feet.

Warm and at ease.

And bring to mind your intention for this practice.

Perhaps noticing the formation of an intention for your next practice.

Recall your heartfelt desire as a resonance of sensation in your body.

Experiencing it as an accomplished fact in this moment.

And imagine going about your daily life,

Noticing sensations,

Emotions,

And thoughts,

All constantly changing.

Yet all the while,

Feeling yourself as the unchanging,

Spacious awareness in which everything is coming and going.

Now,

Taking your time,

Transitioning to your alert and wide awake state of wakefulness.

Sensing your body,

The room around you.

As you feel ready,

Eyes opening.

Perhaps wriggling your fingers and toes.

Circling your ankles and wrists.

Beginning to make small and intentional movements with your body as you reorient to where you are and where you're going.

Coming alert,

Fully,

And wide awake.

Perhaps before ending your practice,

Experience the feeling of gratitude for taking the time to practice yoga nidra.

Welcoming and loving yourself.

Experiencing yourself as timeless,

Open,

And spacious.

A being that is perfect just as it is.

And yourself as whole,

Healthy,

And perfect just as you are.

Yourself as unchanging,

Spacious awareness in which everything is unfolding.

And the understanding that you always know the perfect response to each moment as you take the time to welcome your deepest knowing.

Thanking yourself for taking this time to practice.

And don't forget to drink your motherfucking water.