Welcome to this yoga nidra practice.
My name is Em.
And let's rewire your brain whilst you rest today.
This yoga nidra harnesses the power of neuroplasticity to unlearn unhelpful neural pathways that keep you stuck through bringing your brainwaves into delta and alpha states which happens in the yoga nidra deep rest state and whilst this is scientific and modern ancient yogis knew that smoothing out unconscious samskaras aka neural pathways within a yoga nidra practice can break their hold on our lives and have healing effects all whilst you rest so let's begin making sure now that your physical body has landed into a place of comfort supported by pillows.
Blankets and darkness and take a deep breath in through the nose.
And exhale with a sigh out through the mouth as you land here.
Another time a deep breath in through the nose Exhaling through the mouth with an audible sigh if you wish.
And one more deep inhale in through the nose,
As deep as you can inhale.
And exhale out through the mouth consciously.
Relaxing any body parts,
Allowing your whole body to rest now and begin to bring your awareness to the sounds around you in your environment Becoming aware of the rhythm.
Noticing any sounds far away,
Noticing the sounds close by.
You might tune in to sounds within your body Let your heart be relaxed.
Or digestion.
Just allow everything to be as it is here.
Nothing needs to change.
Allowing yourself to rest here as a part of the soundscape of the natural world within which you are a part of as you rest here as you receive this rest There's nothing that you need to do now.
Nothing more to think about or plan simply allow yourself to receive rest and take a moment to consider what brought you to the practice today.
What patterns do you want to rewire?
Unhelpful patterns that you was like to move through.
It might be helpful to think about.
What you want to feel instead.
And as you think about how you would like to feel and act feel the thread of a similar emotion or sensation that you felt before and pull the thread forward now.
Bye.
Just revisiting that feeling that you want more of in your life this is your Sankalpa your desire of intent.
And feeling the emotion of this intent now allows you to imagine that it's true in this moment.
You might wish to keep this sankalpa as a felt sense,
A bhavana,
Or you may wish to put some words to it.
For example,
I allow all parts of myself to be felt and to be heard Just allow this to form now.
As a felt sense or a supportive intent of allowing allow this to dissolve and bring your awareness to the sensations at the top of the head noticing sensations at each body part that i name beginning with the top of the head.
The center of the forehead.
The right eyebrow.
Left eyebrow.
The right eyelid.
Left eyelid.
The right eye.
The left eye sensations at the right ear.
The left ear.
The right cheek.
The left cheek.
Tip of the nose.
The right nostril left nostril Upper lip.
Lower lip The chin.
Both sides of the jawbone.
The center of the throat.
The pit of the throat.
The right collarbone.
The left collarbone.
The right side of the chest.
Left side of the chest.
Awareness to the heart space in the center of the chest The Naval Center.
Upper abdomen.
Lower abdomen.
The whole pelvis.
Awareness to the right thumb second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the right hand.
Back of the hand.
The rest.
Forearm.
Elbow.
Upper arm.
The right shoulder.
Underarm.
The right side of the waist.
Right hip.
Thigh.
KNEE car.
Ankle.
The right heel.
Sole of the foot.
Top of the foot.
All five toes on the right foot together the whole right leg.
The right side of the torso Awareness now to the left thumb.
Second finger.
Third finger.
Both fingers.
Fifth finger.
Palm of the hand back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Andharam.
Left side of the waist.
Left hip.
Thigh,
KNEE car.
Ankle.
The left heel.
Sole of the foot.
Top of the foot.
All five toes.
All five toes together.
The whole left leg.
The left side of the torso.
The back of the right shoulder blade.
Back of the left shoulder blade.
The top of the spine.
Middle of the spine.
Base of the spine.
The glutes.
The backs of the legs.
Backs of the arms.
The back of the head.
The whole back body together.
In your awareness the whole back of the body the whole front of the body.
The whole front of the body.
And now bring your awareness to the breath.
Noticing here the natural rhythm of breath.
Imagining as you inhale,
And exhale.
All the nerve fibers in your body are effortlessly responding to the soothing rhythm of the breath.
The natural rhythm of the breath on the inhale.
And the exhale.
As you're breathing,
Sense the vagus nerve wandering.
From the base of the skull.
Through to the back of your neck.
Connecting the nerve fibers down both your arms the hands,
The central channel to the left side of the torso.
And the right side of the torso.
Down both legs and feet imagining with each inhale and exhale.
The electrical rhythm is stabilizing.
And all the nerve fibers of the vagus nerve.
You might imagine the vagus nerve pathway as a flickering light.
With each breath in and out.
And out.
The light becomes steady and bright.
Stable calming signals being sent on each breath to each part of the body as it branches out.
Luminosity on each inhale and exhale all the nerves in your body glowing brighter with each breath.
Imagine the luminosity extending to the space around your body a glowing outline of luminous energy.
And allow that to dissolve now.
Drifting your awareness to the space behind your eyes your third eye center.
Noticing the darkness or the colors behind the eyes and simply rest into this space now feeling yourself going deeper into rest allow your mind to wander here allowing anything to be here knowing that whatever comes up.
Must also fall away.
So allow this dance of thoughts and feelings to be as it is as you rest in this space as the observer receiving rest now.
In the blissful state of non-doing.
And now bring back your sankalpa as a repeating mantra at your mind's eye or as the felt sense,
The Bhavana,
Bringing it forward into this moment now I allow all parts of myself to be felt.
And to be heard feel into the gratitude of the supportive intent the sankalpa being here as a steady support for your life supporting the rewriting of unhelpful samskaras into this new supportive intent you might accept this supportive intent as a guide for you in your waking life.
And feeling the gratitude for this support for being with you you might wish to bring to mind the words thank you or simply feel the gratitude within your body.
However that feels for you.
Allow that to dissolve now.
And extend your awareness beyond the body.
And into the environment around you Take a deep breath in through the nose.
And see if you can pick up any fragrance from your environment.
Begin to notice the sounds beyond my voice and become aware of the support beneath you whenever you're ready you can open your eyes and as you reflect on this practice today if you feel drawn to sharing this experience with me then feel welcome to share in a comment below.
I hope that this foundational practice has been a supportive introduction to rewiring your brain using yoga nidra techniques.
And until next time.
Take care.
