Hello and welcome to this practice of Yoga Nidra for my time.
Lying in Shavasana allow the legs to come wide,
Toes flop out to the sides,
Arms alongside the body,
Palms faced up.
If for whatever reason this position is not comfortable for you,
Please feel free to move into whatever position you like so that you can remain in stillness for the rest of the practice.
Shuffling around for another moment or two,
Allowing yourself to arrive and then finding stillness.
Inhale deeply through the nose and exhale softly sigh out the mouth.
Allow the body and mind to begin to let go of anything that might be holding them back from deep relaxation.
All you need to do is listen to my voice as I guide you through this Yoga Nidra practice.
Many of us have so much going on throughout our daily lives,
So many to do lists,
So many things to remember.
This practice of Yoga Nidra allows our brain to take a time out.
Allow thinking dissolve into sensing,
Feeling and being.
This practice is also intended to provide you with a space for rest,
Real rest for the body,
Mind and being.
When our body is in a state of rest,
We can heal and relieve symptoms of stress faster.
Begin to recall your energy from external demands,
Expectations,
Pressures and frustrations returning it back to you.
Allowing you to channel your energy to where it is needed the most.
Take the next few moments to set your personal sankalpa,
Your own intention that is both positive and stated in the present tense.
For example,
I allow myself the space to rest and restore.
You can also choose to rest with the sweetness of no intention and simply be.
Welcoming anything that might come up for you.
Do take a moment to ask yourself if there's something you might like to have more of in your life.
Is there something you've been wanting to do but haven't quite found the time,
The space or the energy?
If you find something to occur naturally,
Invite it in and repeat it to yourself three times.
Allow the energy to flow to nothing else but this moment.
Take your attention to your right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the right foot.
Soul of the right foot.
The heel.
The ankle.
The lower right leg.
The knee.
Upper right leg.
The right side of the hip.
Right side of the torso.
Right side of the chest.
Take your attention to your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm of the hand.
The back of the hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
The right shoulder.
The right side of the neck.
Right side of the jaw.
Right cheek.
Right side of the lips.
Right side of the nose.
Right ear.
Right temple.
Right side of the head.
Left side of the head.
Left temple.
Left ear.
Left side of the nose.
Left side of the lips.
Left cheek.
Left side of the jaw.
Left side of the neck.
The left shoulder.
Left upper arm.
Left elbow.
Left forearm.
The left wrist.
The back of the left hand.
Left palm.
Left thumb.
Left index finger.
Left middle finger.
Ring finger.
Little finger.
Left side of the chest.
Left side of the torso.
Left hip.
Left upper leg.
Left knee.
Left lower leg.
Left ankle.
Left heel.
Soul of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the space all around you.
Feel the space beneath you.
The space above you.
Listen to the sounds around these spaces.
Listen to the sounds outside of these spaces.
Allow the ears to open and listen in all directions.
Hear the sound of your breath.
Sound of your breath like waves in the oceans.
Flowing.
Fluid.
Feel your skin.
The temperature of the air against your skin.
The feeling of your clothing against the skin.
Inhale deeply for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
And hold one,
Two,
Three,
Four.
Repeat this pattern.
Inhaling for four,
Holding for four,
Exhaling for four,
And holding again for four.
Move at your own rhythm.
Finishing whatever cycle of breath you're on.
And allowing to come back to your natural rhythm.
Think of a time in your life when you felt stressed,
Anxious,
Or depressed.
Recall how that felt in your body.
Recall any emotions.
Then think of a time when you felt carefree,
Happy,
Joyful.
How did you feel in your body?
What kind of thoughts did you have?
Now think of a time in your life when you felt scared.
How did the feeling of being scared show up in your body?
What sensations did you experience?
Now think of a time when you felt calm and confident.
What was it that made you feel this way?
How did you hold yourself?
Visualize yourself gazing up at the night sky.
There is a full moon creating enough light for you to see this shadow of the trees and grass around you.
The moon appears large and low in the sky,
Emitting an orange hue as if the sun is hiding behind it.
The many stars are bright and sparkling,
Almost as if they are winking at you.
The night is still and warm.
The gentle breeze rustles the leaves overhead.
Everything else is still.
Quiet.
Calm.
At ease.
As you lay there gazing up at the night sky,
The Milky Way appears and you get lost in its luminescent glow.
You notice a shooting star beam across the sky.
You close your eyes tightly to make a wish.
Once you make your wish,
You feel yourself dropping into a deep slumber.
As you sleep deeply,
The body rests,
The mind rests,
And you feel like you can completely let go.
Wishing you a deep and restful sleep.
Good night.
