by Bri
Relax into the gentle rhythm of your breath, the breath that gives you life... with this 30+ minute yoga Nidra practice for sleep and overall well being. This yoga Nidra practice is suitable for all levels. Music: Chris Collins
Transcript
Welcome to today's yoga nidra practice. To begin, Make yourself comfortable lying on the floor. You can lie flat on the back or you may support or prop your body in any way that allows you to relax. Maybe that means adding a support under the head or under the knees. Maybe that means covering yourself with a blanket or peeling off one of your layers, Making sure you're at just the right temperature for your practice. Give yourself just a few moments to really get comfortable. Not so comfortable that you know you will fall asleep, But comfortable enough where you can pause, Where you can stay in this position for a while. And as you settle in, Close your eyes. And as the eyes are closed, Make any final adjustments to the body's position or to your clothing so you can completely let go. Yoga nidra is the practice of restful sleep. It is a systematic relaxation of the body, Of the breath, Of the mind and emotions until you are in an alpha wave state. During this state, Your body is completely relaxed. The eyes are closed, But the mind is conscious and aware. Through this relaxed awareness, You are giving yourself permission to let go of everyday stresses and experience a deeply healing state within yourself. The secret of the practice is to reach and sustain this twilight state of consciousness between being awake and sleeping. My voice will act as an anchor to keep you relaxed and in the present moment. If the mind becomes overactive with thoughts, Continue listening with your full attention. If you feel yourself drifting, Simply return to the sound of my voice and follow the words being spoken. Shift your awareness to witness the state of your emotions, The flavor of your mood. What has been happening lately that is causing you stress? Is it possible to look at the situation objectively without falling into the story in your mind? Have you been able to connect to a sense of hope lately? What may be blocking your ability to feel hopeful for the future? Notice this all without any judgment. Take a snapshot of your emotional tone and then allow it to dissolve into silence and stillness. From this calm and receptive state, We will set a sankalpa or intention for today. Many times this intention is for you to create, But today I wish to set it for you. Today's sankalpa is, My breath gives me life. Let the words repeat in your mind. My breath gives me life. Let it resonate with you. Repeat it in your mind multiple times. My breath gives me life. The sankalpa you use today plants a seed for transformation. Let every breath wash over you. My breath gives me life. Let every breath release your stress. My breath gives me life. Let every breath calm everything within you. My breath gives me life. Let every breath heal you. My breath gives me life. Let it heal the things you are not even aware of. My breath gives me life. Let yourself just breathe. Begin to notice where in your body you feel the movement of the breath. Observing what is happening naturally. Some breaths will be long and smooth. Some may be short and not as complete. Allow each breath to come to you however it presents itself. Notice the activity of the breath. The inhalations drawing air into your body, Allowing it to create a sense of fullness. Focus for a few moments on the feeling of each inhale. Can you feel the movement of the breath near the center of your chest? A gentle lifting and expansion on the inhalation. Imagine that the breath originated from the center of your chest and as you inhale imagine that energy expanding outward in all directions and on the exhale you soften. Continue to inhale from the center of your chest imagining that space expanding larger and larger. As you breathe if emotions bubble up let them come. Let your mind be a witness to the emotion. Let your body experience it. Then let it wash away. Keep witnessing the sensations that arise and then wash the sensations away with your breath. Next focus on the exhale. Let every release of the breath create a sense of lightness. Focus for a few moments on the feeling of each exhale. Try not to force the breath from the body. Instead allowing it to slowly fade. Feel the softness within every exhale. Remember your intention. My breath gives me life. Feel the life within you. Feel it fill you up. You are full of life. You are breathing. Your body is breathing. You are alive and witnessing every moment life gives you. Begin to notice the interchange where the exhales become inhales and the inhales become exhales. Can you experience the peace within the transitions? Can you pause in the quiet space where nothing is happening? Focus for a few more moments on the transitions between inhale and exhale. Between exhale and inhale. Allow your awareness to drop in to that stillness in between. While resting in the stillness let your mind reconnect with my voice. I'm going to name various objects. As you hear these objects envision them as clearly as you can in your mind. Notice if any emotions arise but remain a witness to the emotion. The picture you create can completely be up to you based on your own experiences and knowledge. There is no wrong or bad way to witness or experience the objects. Let your mind be free to imagine. Then allow the image and experience to fade as the next object is named. A beach ball. A blank paper. A weeping willow. A heavy burden. A family portrait. A full moon. A cup of coffee. A hug from a friend. Mountain hiking. Your reflection in a mirror. The desert. Feeling hopeful. The chime of a bell. Looking forward to the future. A field of wildflowers. Hearing good news. The smell of fresh baked cookies. A sad memory. A positive outcome. A campfire. A cat napping in the sun. Waking up from a long nap. Your body resting in yoga nidra. Resting. You are resting. Your body is breathing. Your breath gives you life. Your breath is connected to you in every way. It is unconscious. You simply just breathe every day in every moment. You can pay attention. You can give intention. To each and every breath. Being grateful. Filling every inhale with love. With joy. With gratitude. Feel the breath as it moves in and out of your body. Notice the lightness in the inhale as it fills all the nooks and crannies. As you breathe in, Encompass the fullness of your breath filling the center of your chest and growing larger and larger in all directions. Let yourself feel the fullness. Focus for a few more moments on the lightness and the fullness of every in-breath that you take. Now begin to notice the relaxation within each of the exhalations as your breath releases out of the body. Imagine each and every muscle fiber, Each and every cell within your body releasing and relaxing with the gentle power of your exhale. Is there anything you were holding within yourself that you wish you could release with your breath? Is there an old pattern of thinking? An out-of-date self-image? An old resentment or anger that you wish you could leave behind? Can you imagine it being removed through the process of your exhale? Each exhale you release is an opportunity to let go of old and ancient energy that is residing within you. The new inhales bring energy, Invigorating energy into your body and your exhales create more and more space by releasing old patterns. This is a transformation. It is the breath of life at work for you. Let it take hold. Let your breath do the work. Breathing in life. Breathing in newness. Breathing in hope. Breathing in joy. Breathing in gratitude. And exhaling out all the heaviness. Exhaling out the stress. Exhaling out the worry. Exhaling out the bad habits or patterns. Let your breath ebb and flow, Allowing the body to understand the transformation. As you feel your body breathing, Filling you with life, Imagine your breath as a wave. A gentle ocean wave. This wave of breath caresses the physical body. You can feel the wave of breath brushing against your skin. It is soothing. It is softening you more and more. And as the wave of breath flows through you, Comforting you, Giving you a sense of peace, You imagine that same breath touching everyone around you. The same breath uniting everything and everyone. You ask that the gentle, Comforting wave of breath to touch all those who are suffering. To touch those torn apart by conflict. Those struggling with everyday life. You are immersed in this breath. This breath of life. This wave of soothing comfort. You understand it is limitless. That you can share it with your actions. With your words. With your compassion. This is the breath of life. Your breath gives you life. Let the words repeat in your mind. My breath gives me life. Let it resonate with you. Repeat it over and over. My breath gives me life. Let every breath continue to wash over you. My breath gives me life. Let it release your stress. My breath gives me life. Let it calm everything within you. My breath gives me life. Let it heal you. My breath gives me life. Let it heal the things you were not even aware of. My breath gives me life. Let it invigorate you. My breath gives me life. My breath gives me life. Just let yourself breathe. Without making any movements, Begin to notice your physical body. Let it stay still and peaceful. So much so that you feel like you're floating and not lying on the floor. Over the next few breaths, Notice the place where the back of your body is touching the floor. Feel your body resting. Feel the support beneath you. Then, Without opening your eyes, Imagine the room you are in. See it in your mind. The walls, The ceiling, The floor. Begin to make small conscious movements and the fingers and the toes. Turn the head slowly from side to side. Then open your eyes. Allow the outside world to slowly come into focus. You are welcome to stay cocooned and resting just as you are. Or you can choose to fully awaken by gently bending the knees and rolling over to one side. Whichever it is that you choose, To continue lying down, To be on your side, Or to maybe rise to a seated position, Bring one hand over your heart and take one more really slow gentle breath. I thank you for joining today's yoga nidra practice. I hope that you feel well, That you rest well, And that you joyfully breathe in every moment of your life. Your yoga nidra practice is now complete. Namaste.
