Hi,
This is J'nae and welcome to Yoga Nidra.
My body is my home.
Settle down into a comfortable place.
Bring along some pillows,
A blanket,
And any other props that will support tranquility.
Be with your body as it guides you to recline or to lay down.
Find your place in this moment.
And in this moment,
Sink down,
Feel your limbs and muscles expand as you take up more space.
Soften your eyes,
Legs,
Shoulders,
And back a bit more.
Feel into your body.
As you take a deep breath,
Add a length to your legs and neck,
Melting your muscles once again like warm noodles.
Close your ears to any noise outside of your body and bring your awareness to your heart,
The familiar beat of your heart.
Slow your breath and tune into the nourishment of how your body houses your soul and breath with gratitude.
As I read our intention for this practice,
You are welcome to repeat it three times in your mind or just listen.
My body is my home.
My refuge.
My strength.
And I trust its intelligent design.
My body is my home.
My refuge.
My strength.
And I trust its intelligent design.
My body is my home.
My refuge.
My strength.
And I trust its intelligent design.
Feel into your heart center,
Throat center,
Left side of the jaw,
Right side of the jaw,
Chin,
Bottom lip,
Top lip,
Inside of the left cheek,
Inside of the right cheek,
Tip of the tongue,
Root of the tongue,
Roof of the mouth.
Bring awareness to all of the top teeth,
All of the bottom teeth.
Bring awareness to the tip of the nose,
Bridge of the nose,
Left cheek,
Right cheek,
Right eye,
Eyelid,
Lashes,
Left eye,
Eyelid,
Lashes,
Left brow,
Right brow,
Brow center,
Third eye center,
Right hemisphere of the brain,
Left hemisphere of the brain,
All of the folds of the brain,
Home.
Bring awareness to the top of the head,
Crown center,
Back of the head,
Back of the neck,
Upper back,
Mid back,
Lower back,
Lower abdomen,
Mid belly,
Center of the chest,
Deep into the heart center,
Left shoulder,
Upper arm,
Elbow,
Left lower arm,
Wrist,
Back of the left hand,
Left thumb,
First finger,
Second finger,
Third finger,
Little finger,
Left palm of the hand,
Wrist,
Lower arm,
Inside of the left elbow,
Upper arm,
Shoulder,
Heart center,
Right shoulder,
Upper arm,
Elbow,
Right lower arm,
Wrist,
Back of the right hand,
Right thumb,
First finger,
Second finger,
Third finger,
Little finger,
Right palm of the hand,
Wrist,
Lower arm,
Inside of the right elbow,
Upper arm,
Shoulder,
Heart center,
Home.
Right side of the chest,
Left side of the chest,
Center of the chest,
Mid belly,
Lower abdomen,
Pelvic center,
Left hip,
Shin,
Left ankle,
Top of the foot,
Left big toe,
First toe,
Second toe,
Third toe,
Little toe,
Sole of the left foot,
Back of the ankle,
Left calf,
Back of the knee,
Hamstring,
Left glute,
Pelvic center,
Right hip,
Knee,
Shin,
Right ankle,
Top of the foot,
Right big toe,
First toe,
Second toe,
Third toe,
Little toe.
Sole of the right foot,
Back of the ankle,
Right calf,
Back of the knee,
Hamstring,
Right glute,
Pelvic center,
Home.
Bring awareness to the whole lower body,
Front and back of the whole lower body.
Bring awareness to the whole upper body,
Front and back of the whole upper body.
Bring awareness to the whole body,
Whole body.
Bring awareness to the whole body,
Home,
Whole body.
Breathe softly in and out.
Follow the breath.
Sharply inhale two times through the nose and let out one long exhale from the mouth.
Sharply inhale two more times through the nose and let out one long exhale from the mouth.
Breathe this way two more times.
Two sharp inhales through the nose and let out one long exhale from the mouth.
Two sharp inhales through the nose and one long exhale from the mouth.
Back to natural breath.
Breathe in and out.
One.
Breathe in and out.
Breathe in and out.
Three.
Breathe in and out.
Settle deeply into your body with natural breath.
Breath and body working as one.
Sun.
Summer.
Green.
Nine.
Copper.
Fire.
A fragrant flower.
A woven basket.
Ocean waves.
A butterfly.
Green grass.
Red berries.
Twelve.
Swirls of energy flow in circles around your body.
Colorful swirls flood your mind.
Use your mind's eye and your body senses as the swirls become a spiral.
A very colorful spiral.
Purple.
Turquoise blue.
Notice the spirals expansion as it nourishes you.
Feel into its energy.
Remnants of your ancestors.
Nature's support.
Nourishing energy spiraling from your body.
Home.
Float.
Be in this nourishing energy as I come back to our intention.
My body is my home.
My refuge.
My strength.
And I trust its intelligent design.
My body is my home.
My refuge.
My strength.
And I trust its intelligent design.
My body is my home.
My refuge.
My strength.
And I trust its intelligent design.
Bring awareness to your hands and fingers.
Your back and your seat.
Deeply breathe and welcome an audible sigh.
Feel the back of your head laying back towards the floor.
Wiggle your toes and ankles.
Encourage another sigh to leave your chest as you feel into the energy of your whole body.
I welcome you to linger here for as long as you would like.
Thank you for practicing with me today.
Namaste.
