Hey,
Welcome to your yoga nidra practice.
Yoga nidra is the practice of yogic sleep.
It can be very relaxing,
Very centering and balancing.
This practice in particular touches lightly on chakras,
The energy centers in the body,
Just helping to really balance us out on all levels.
You can be in any comfortable position for this.
Usually it's recommended to lay down and get nice and comfy.
Do any last little movements that you'd like.
Once you feel settled,
Take three slow,
Full,
Deep breaths.
After your third,
Trust your breath to start to do its own thing.
Think of what brought you to your practice and what brought you here.
Your intention.
Turn this into your sankalpa,
Your resolve.
A short positive statement.
If you are looking to relax,
You could say,
I am relaxed.
If you were looking to find some peace,
You could say,
I am peaceful.
If you've done this before,
You could use a sankalpa you've previously worked with.
Repeat it in your mind a few times.
Bring your awareness now to your head.
Consciously relax.
Let your entire head soften and melt down.
The scalp,
Your forehead,
The space between your eyebrows.
Smooth out all the places around your eyes,
Your cheeks,
Jaw,
Chin,
Back of the neck and throat.
Soften your shoulders and collarbones,
Your upper arms,
Lower arms,
Both wrists,
Palms,
Thumbs and fingers.
Pure relaxation.
Find ease in your rib cage.
Washing away any tension with your exhale.
Soft belly,
Waist,
Low back.
Soften the area around your tailbone,
Sit bones,
Your glutes.
Allow the front of your hips to release,
Your hip flexors,
The entire pelvis,
Groin,
Thighs,
Knees,
Lower legs,
Ankles,
Soles of your feet,
Toes,
Toes.
Bring your awareness to the space in the center of your pelvis.
Move your awareness to just below your belly button,
In the very center of the body.
So not just at the front or just at your back,
Right there in the center.
And that space below the navel,
And your solar plexus,
Right in the center of the body,
Not quite touching your spine,
Not quite touching the front,
Internal solar plexus.
In the space of your heart,
Not just your chest or the upper back,
But deep inside of you.
Deep inside of you,
Very center of your throat,
The space between your eyebrows,
Third eye.
And think about the very center of your brain,
The crown of your head,
And the space just a few inches from your neck,
And the space just a few inches above the crown of your head.
So think about the space two inches around your entire body.
And think about the air around you,
And how the air is breathing you.
Watch your breath without changing it,
Watch your breath without changing it.
So so Feel your body get heavier.
Feel your body get lighter.
With your eyes closed,
Notice what you see.
Could you visualize now the color red?
See it on your eyelids.
Maybe even feel it around you,
Whatever that means for you.
Let that red turn into an orange.
Visualize orange.
Notice any sensation the color orange brings with it.
Lighten that now to a yellow.
Green.
Blue.
A darker blue.
And a beautiful,
Vibrant purple.
And repeat your Samkalpa in your mind.
Let that resolve from the start.
Feel it now.
Not just thinking it.
Feel it.
What would it feel like if it were true?
If it happened in this very moment?
If you were already there?
Rest here just a moment longer.
Doing absolutely nothing.
You've done enough.
Good.
Notice your heartbeat.
Your pulse.
Notice how good it feels to be in your skin.
Send a mental thank you to your body.
To the roots of our yoga practices.
And to yourself for carving out this time in your day to practice.
And before we close out,
Notice the change this practice has made.
Thank you so much for being here with me.
