Hello and welcome to today's yoga nidra practice.
The purpose of this practice is to help you come closer to uncovering your most deeply held heartfelt wish.
In the stillness and quiet of yoga nidra,
You'll perhaps be able to hear the whisper from your heart.
And please don't worry if you don't hear anything today,
That's okay.
Sometimes it takes more than one practice for our heartfelt intention to reveal itself.
Just continue to do the practice.
During the part of the practice when we repeat our intention,
I will suggest one for you to use today.
But as always,
You're welcome to use your own or just rest in the space and stay open to whatever comes up.
After the practice,
It's the perfect time to do some free writing or journaling to reflect a little bit more on what do you wish to create in your life?
What direction do you wish to go?
Or even simply what would bring you joy?
As always,
Please be sure you're in a space where you will not be disturbed for the next 30 to 35 minutes.
And if you need to now take a moment to grab any supports you'll need,
Like blankets,
Pillows,
Eye covers.
And always remember after the practice of yoga nidra ends,
Please don't rush back to anything too quickly.
So please get ready for the practice of yoga nidra.
While I'll suggest to do the practice lying down on a yoga mat on a couch or even in your bed,
You can certainly do this practice seated upright if it's more convenient or more comfortable for you.
The most important thing is that you feel comfortable.
If you are lying in Shavasana,
Please adjust any props or supports right now.
So you can put a pillow under the knees or pillow behind the head.
Whatever position you're in,
Please cover with a blanket.
And remove any watches or bracelets that may be distracting.
And take a moment to make sure that nothing feels too tight or restrictive.
So adjust your clothing or hair if you need to.
Allowing yourself to be comfortable.
And starting to find stillness.
The body is straight.
Head in line with the spine.
Feet are a little more than hip distance apart.
Arms at the side.
Slightly away from the body.
Palms can face up or down.
And just scanning the body from right to left.
And left to right.
Checking that the body is evenly balanced against the surface beneath you.
Making any adjustments you need.
And if you haven't already,
You can allow the eyes to gently float closed.
And tell yourself mentally,
I'm now going to practice Yoga Nidra.
I will stay awake and aware.
Become aware of the whole body.
From the top of the head to the tips of the fingers.
And all the way down to the toes.
Allow your awareness to spread through the whole physical space that is you.
Feel your body resting on the surface beneath you.
Noticing all the points of contact between your body and the surface supporting you.
Feet.
Back of the legs.
Glutes.
Tailbone.
Shoulder blades.
Hands.
Arms.
Back of the head.
Now feel all points of contact simultaneously.
Take a few slow,
Deep breaths.
And feel as though the breath is moving into the whole space that is you.
Sense and feel your inhale flowing through your body.
Through your chest and abdomen.
Feel it spread through your arms to your hands and fingers.
Inhaling the breath down through your legs to your feet and your toes.
And as you breathe in,
Know that you're breathing in peace and calm.
Allowing it to spread through the body.
As you exhale,
Let the body go.
Let go of tensions and tiredness.
As you exhale,
Release any stress and worry.
Allowing it to flow out of your body.
And with each exhale,
Feel the body relax and settle more and more.
Little by little,
Let go of any holding or gripping.
Any tension that you're still keeping in the body.
If you'd like,
Imagine your body being surrounded by a soft,
Warm,
White light.
Letting yourself be surrounded and held and supported throughout the practice.
Begin to listen for sounds.
Let the hearing move into the distance,
Picking out distant sounds.
No need to name the sounds,
Just allow yourself to listen.
Moving from sound to sound.
Letting go of the distant sounds,
Coming to closer sounds.
Sounds in the room.
Maybe coming even closer.
Hearing the sound of your breath.
Soft and smooth.
Now,
Let go of all sounds,
Except the sound of the voice guiding you in the practice.
Now's the time to repeat your intention.
The intention for today is,
I am open and hear my heart's deepest wish.
Repeat it mentally three times from the heart with full faith and feeling.
If you'd rather,
You can simply be open and see what arises.
Rotating awareness through the body.
As each part of the body is said,
Place attention fully in that part.
Sense or feel that part.
And you may mentally repeat the name of the part.
And then move on to the next.
Awareness moves freely through the body,
But the body remains still.
Beginning with the right hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Right ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
Fifth.
Stay with the practice.
Moving to the left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Left ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
Fifth.
Moving to the top of the head.
Awareness to the forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Tip of the nose.
Upper lip.
Lower lip.
Chin.
Front of the neck.
Right collarbone.
Left collarbone.
The space between.
Right side of the chest.
Left side of the chest.
Center of the chest.
Upper abdomen.
Navel center.
Lower abdomen.
Moving to the back.
Glutes.
Tailbone.
Lower back.
Middle of the back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Be aware of the whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole front of the body.
The whole back of the body.
The whole head.
Front,
Back,
And head together.
Be aware of the whole body.
The whole body.
The whole body.
Become aware of the breath.
Feeling the breath move in and out of the nose.
Feeling the coolness of the inhale.
Be aware of every breath moving in and out of the nose.
Letting no breath go unnoticed.
Letting no breath go unnoticed.
Begin to count the breath.
Counting backwards from 27.
Silently say,
Breathing in 27.
Breathing out 27.
Breathing out 26.
And continue on.
If the mind wanders or the count is lost,
Just start back at 27.
If the count reaches zero,
Start back at 27.
Aware of breathing and counting.
Nothing else.
Stay with the counting.
Let go of the counting of the breath.
Let go of the counting.
As you exhale,
Feel the body become heavy.
Create the feeling of heaviness in the body.
The body is becoming heavier and heavier.
Feeling heavy like stone.
Feeling heaviness in every part of the body.
The whole body is heavy.
Let go of heaviness.
And begin to feel light.
Create the feeling of lightness in the body.
Making the body feel lighter and lighter.
Feeling as light as a feather.
Feel lightness in every part of the body.
The whole body is light.
Let go of the feeling of lightness.
And remember again your intention.
In the same words,
From the heart with feeling,
Repeat your intention three times.
I am open and hear my heart's deepest wish.
Or again,
Use this time to just rest.
Begin to become aware of sounds.
Sounds closest to you.
The quiet sound of your breath or heartbeat.
Extending the hearing to hear sounds in the heart.
Listening to sounds in the room.
Letting your hearing reach into the distance.
Searching out the most distant sound you can hear.
Simply listening to sound after sound.
Fully aware of every sound.
Remember the room you are in.
The floor,
The walls,
The ceiling,
The objects in the room.
Remember your place in the room.
Where you are resting in the room.
Feel the touch of the air on your skin.
Feel your body fully supported.
Resting quiet and still.
Be aware of your whole body and the support beneath you.
Feeling the points of contact between your body and the support that's holding you.
Begin to deepen your breath.
Breathing in more fully and deeply.
Noticing the body expand with each inhale.
Feel the breath fill all parts and spaces of your body.
Feel the mind becoming more awake and alert with each breath.
And tell yourself mentally,
The practice of yoga nidra has finished.
Gently bring movement to the toes and feet.
Fingers and hands.
Gently move your head side to side and stretch your body in any way that feels good to you.
Bending your knees,
Maybe reaching the arms overhead.
And when you feel ready,
You can slowly roll yourself to one side,
Pausing there.
But please don't rush.
And only when it feels right,
You may gently open your eyes.
And eventually when you feel awake and alert,
You can slowly bring yourself to a seated position and allow yourself a moment of gratitude here while you're in the halo of the practice.
Giving yourself time and allowing yourself time to relax.
And as you do that,
You'll notice that your body
