Welcome,
This is Amanda and I'll be guiding your Yoga Nidra practice today.
Yoga Nidra is a deeply relaxing practice that helps to settle the nervous system with the intention of leaving you feeling rested and rejuvenated.
It is often referred to as yogic sleep or non-sleep deep rest because it takes you into a state between waking and sleeping.
This practice is perfect if you're feeling stressed,
Anxious,
Tired,
Or overwhelmed.
Let's get started.
Begin to settle in for your yoga nidra practice.
You can lie on your back,
On the floor,
On a couch,
Or on a bed.
You can place a pillow under your knees,
As well as a pillow under your head to support the neck.
You can cover yourself with a blanket and place a covering over your eyes.
And as you settle in,
Allow yourself to feel supported by the earth beneath you.
Allow yourself to settle into the ground beneath you.
Feeling as comfy and cozy as possible.
Take any final movements you need to settle in.
Once you are comfortable,
Know that there is nowhere to go.
And nothing to do for the next little while.
Allow the body to be completely supported by the surface beneath you.
Feel the weight of your body being held.
Take a slow breath in through the nose.
And a gentle breath out.
Again,
Breathing in.
And breathing out.
One more time,
A gentle breath in.
And a gentle exhale out.
Allow yourself to arrive.
As the body settles and the mind begins to quiet.
Bring to mind a simple intention for this practice.
A sankalpa or intention is a heartfelt resolve,
A short positive statement spoken in the present tense.
The sankalpa that I'll invite for today's practice is,
I am deeply rested.
I am deeply rested.
Silently repeat your sankalpa three times,
Planting the seed of intention.
And now rotating attention throughout the body.
Letting your intention move from place to place as you listen to my voice.
The only thing there is for you to do is listen,
Sense,
And feel.
Moving your attention to different parts of your body as you hear them named.
Following the sound of my voice.
Bring awareness to your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
The whole hand.
The whole hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
The right armpit.
Right side of the waist.
Bye!
Me.
Care.
Ankle Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole right foot.
The whole right leg.
The whole right side of the body.
The whole right side of the body.
Now bringing your awareness to your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
The whole left hand.
The whole left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Left side of the waist.
Bye!
Me.
Oh.
Care.
Ankle Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole left foot.
The whole left leg.
The whole left side of the body.
The whole left side of the body.
Now bringing awareness to the back of the body.
Back of the head.
Shoulders.
Upper back.
Middle back.
Lower back.
Hips.
Back of the legs.
Heals.
The whole backside of the body.
Feeling the whole back side of the body rooted into the earth beneath you.
Now bringing awareness to the front of the body.
Bringing awareness to your forehead.
Eyes.
Cheeks.
Ciao.
Throw.
Chest.
Heart center.
Spending a few moments here in your heart center.
Feeling the air coming in and out.
Your chest rises and falls.
Rises and falls.
Shifting your awareness to your abdomen.
Your pelvis.
Your thighs.
And your feet.
Feel the whole right side of the body.
Feel the whole left side of the body.
Feel the whole body.
The whole body.
The whole body.
Now bring your attention to your natural breath.
Observe the breath moving in.
Observe the breath moving out.
No need to change it.
Simply notice.
Feel the belly gently rise with each inhale.
And fall with each exhale.
Imagine each exhale releasing any remaining efforts.
And each inhale creating space.
Begin counting backward from 27.
27,
Inhale.
27,
Exhale.
26,
Inhale.
26 exhale.
Continue silently and at your own pace.
And if you lose count,
Simply begin again.
Release the counting.
Release any control that you had over the breath.
And now imagine yourself lying beneath a wide open sky.
The air is comfortable.
The ground beneath you feels safe and supportive.
Above you clouds drift slowly across the sky.
There is nothing you need to do.
Nothing you need to figure out.
Simply resting.
Imagine a warm golden light above you.
With each breath,
This light gently expands.
You Softly surrounding your body.
Bringing a sense of peace.
A sense of ease.
A sense of quiet contentment.
Allow yourself to rest here.
I'll give you a few moments to bathe.
This quiet,
Calm,
Peaceful space.
With the warm golden light above you.
And expanding all around you.
Bring your awareness back to your breath.
Feel your chest expand and contract as you inhale and exhale here.
And bring awareness back to your sankalpa that you set at the beginning of our practice.
I am deeply rested.
I am deeply rested.
Repeat it silently three times to yourself.
Allowing it to settle deeply into the mind and the heart.
Now begin to deepen your breath.
Feel your ribcage expanding into the surface beneath you.
Feeling your body and the surface beneath you.
All the points of contact with the surface beneath you.
Bring awareness to the room around you.
Tuning in to what you can feel.
Hear.
Smell.
Taste.
At your own pace.
And as you're ready,
You can begin to gently wiggle your fingers.
Your toes.
Perhaps you stretch the arms overhead.
Taking your time as you slowly wake back up.
Bringing awareness back into the body.
When you feel ready,
You can roll onto one side.
Pausing there for a moment.
Slowly and as you're ready you can make your way back to a comfortable seated position.
Take one final deep breath in.
And as you're ready,
You sigh it out,
Exhale completely.
I'll invite you to open up your eyes,
Begin to take in the sights around you.
Putting all the senses together now.
I'll also invite you to carry this sense of ease and awareness with you into the rest of your day.
Thank you so much for practicing with me today.
Your yoga ninja practice is now complete.
Namaste.
