Namaste.
My name is Kristen Rose and thank you so much for choosing to be here today.
Welcome to your yoga nidra practice.
This is a short guided meditative experience.
A journey through the layers of the self and one that you can enjoy any time of the day to help soothe and reset the nervous system and to restore a sense of balance within.
Take your time now to find a comfortable place to rest and prepare your little yoga nidra nest.
You may come to lay down in supine on the back of the body.
You might bring a pillow in behind the head or behind the knees,
A blanket for warmth,
An eye pillow or covering to help block out any light and make any sort of final little micro adjustments so that you could become completely comfortable,
Warm,
Held,
Supported and at ease throughout the whole body,
Ensuring to adjust the volume of your headphones.
What might you do to become even just 1% more comfortable?
And as you settle in,
Take a moment to affirm,
I am here.
I am resting.
I am practicing yoga nidra.
Let yourself relax back and down and into an experience of resting deeply and listening intimately.
As the body rests,
Release the thinking mind and open your awareness up to sensing and feeling.
Yoga nidra organically creates the ideal environment for deep rest and rejuvenation,
Healing,
Activates the vagus nerve and works deeply to soothe the central nervous system and recharges your energy stores so that you may emerge feeling rested and restored.
You might think of this practice like a gentle massage for your brain and for your whole nervous system.
Allow the eyelids to become heavy and turn your awareness now to the breath.
We will begin with three deep breaths to calm the nervous system.
Inhaling through the nose and exhaling through the nose and yet as you exhale with the lips closed,
Release a humming sound like the sound of a buzzing bee.
For this technique works gently to stimulate the vagus nerve.
Inhale through the nose.
The natural rhythm of the breath returns.
Linger in the quietude behind the vibrations.
The vibrations of the sound rippling throughout the whole body.
Ripples of peace and relaxation throughout.
The body resting so deeply now,
Completely effortless and at ease.
Bring awareness to rest at the mind's eye and visualize a healing white light or a rose gold light encompassing the whole body.
Visualize this healing light like a warm and protective cocoon enveloping the whole body.
Rest peacefully into this cocoon of healing light.
Feeling held,
Nourished,
Supported,
Comfortable,
Completely at ease.
Allow yourself to trust,
Surrender,
And sink deeper and deeper into stillness.
Within the stillness,
Notice sensations that are present in the mouth.
Relax the muscle of the tongue.
Unhinge the lower jaw.
Notice the darkness behind closed eyes.
Relax the eyelids.
Sink deeper into the darkness.
Notice the sounds all around you.
Sounds of this recording.
Embrace the soothing essence of sound vibrations.
Resting here open and receptive.
Deeply listening to sounds.
It is now time to bring forth a sankalpa,
A heartfelt intention.
You might use the word ease and mentally repeat this word or perhaps the phrase I am resting deeply now to welcome ease,
Health,
And well-being into all of the layers of myself.
Choose your path.
Believe in your sankalpa.
Mentally repeat your intention three times.
I am resting deeply now to welcome ease,
Health,
And well-being into all of the layers of myself.
Resting peacefully.
The body remains in stillness.
And yet,
Can you keep the eyes still as we begin a rotation of conscious awareness throughout the physical body?
As you invite awareness to each region of the body.
Welcome a deep sense of relaxation,
Ease,
And well-being into each point as it is called.
Begin to invite all of your awareness to rest on sensations that are present within the mouth.
Sensing the tip of the tongue,
The root of the tongue,
Inside of the right cheek,
Inside of the left cheek.
Feel the teeth and the gums,
The flow of air in the nostrils,
The bridge of the nose,
The center of the forehead,
The right brow,
Temple,
Cheekbone,
The right eye,
Warm and radiant,
The eyelid,
To the left brow,
Temple,
Cheekbone,
The left eye as a radiant orb of sensation,
The eyelid,
To the center of the forehead,
To the right ear,
To the left ear,
Both ears listening,
To the space between the ears,
To the center of the forehead,
Crown of the head,
Back of the head,
The whole scalp and hair,
Sides of the neck,
Back,
Throat center,
Pit of the throat,
Center of the chest,
Right side of the chest,
Left side of the chest,
The right shoulder,
The left shoulder,
Right elbow,
Left elbow,
Right wrist,
Left wrist,
Palm of the right hand,
And back of the hand,
Palm of the left hand,
And back of the hand.
Sensing all ten fingers,
And the tips of the fingers,
And the spaces between the fingers.
Feel both hands,
Both arms,
Shoulders,
Both sides of the upper chest,
Alive with sensations,
Sensations,
Energy and vitality,
Awareness that brings deep relaxation into the whole upper body,
Deeply resting,
And awareness returns back to the center of the chest,
The heart center,
Heart center,
Navel center,
Pelvic center,
Into both hips,
The whole pelvic bowl,
The whole pelvic bowl,
Sensing both hips,
Both knees,
Both ankles,
Heels,
Soles of the feet,
And tops of the feet,
All ten toes,
The tips of the toes,
And the spaces between the toes.
Feel both feet,
Both legs,
Both hips,
The whole pelvic bowl,
And awareness resting on sensations that are already present in both legs,
Both legs resting so deeply now,
Resting as sensations,
And welcome awareness back down and into the soles of the feet,
Visualize a tiny point of light at the center of the soles of the feet,
And as your awareness ascends,
Bring these points of light up and into the ankles,
The backs of the calves,
Backs of the knees,
Backs of the upper legs,
Glutes,
Base of the spine,
Sacrum,
To the low back,
Mid-back,
Upper back,
Shoulder blades,
Backs of the hands,
Back of the neck,
Back of the head,
Crown of the head,
Center of the forehead,
The whole body now,
From the center of the forehead,
Resting as you're witnessing presence,
Sensing and feeling the whole body,
Nervous system,
Resting so deeply,
The whole body,
And turn your awareness now to the already present rhythm of the breath in the body,
Notice the body breathing in,
Observe the body breathing out,
And with each inhale,
Welcome healing,
Rejuvenating breath in,
Cleansing,
Healing,
Nourishing breath and life force energy flowing into the body,
And with each exhale,
Releasing tension,
Releasing anything that's no longer serving,
That's no longer serving,
Breathing in,
Healing energy,
Breathing out,
Releasing tension,
Restore balance,
Breath by breath,
Release and let go,
Letting in and letting go,
The body breathing,
The mind at ease,
Resting now as awareness itself,
You are the ocean of infinite awareness,
Resting completely at ease,
As your true nature becomes spacious,
Deeply resting,
Recharging,
Restoring balance into all of the layers of your being,
It is now time to recall your sankalpa,
You may have chosen the word,
Ease,
Or the phrase,
I am resting deeply now,
To welcome ease,
Health,
And well-being,
Into all of the layers of myself,
Repeat this mentally three times,
Slowly bring attention to the body,
To the back of the body,
To the heart,
To the lungs,
And to the breath in the body,
Notice the room around you,
And start to deepen the breath by a few degrees,
Allow the breath to slowly bring you back,
Into a calm yet wakeful state of awareness,
Take your time,
There's no rush,
Linger in this liminal state for as long as you need,
And notice how you feel,
Notice any cumulative benefits,
Of a daily yoga nidra practice,
Or if you are new to yoga nidra,
Notice anything that may have shifted,
And know that the more you come back to this practice,
The more you will start to witness and feel the cumulative benefits,
Of a calm and regulated nervous system,
If you would like to rest a while longer,
I invite you to remove your headphones now,
Thank you so much for being here,
Again my name is Kristen Rose,
Thank you for being here,
Have a beautiful day,
Namaste.
You
