50 Minute Yoga Nidra Return To The Self

Namaste.

Welcome.

My name is Kristen Rose,

And I feel so grateful that you have chosen to be here today.

Take a few moments now to settle down and onto the earth,

Finding a comfortable and relaxed position that feels like Shavasana.

You may come down to rest on the back of the body,

In a relaxed and supine position.

Extending the arms and the legs,

Bringing a soft pillow in behind the head or the back of the knees.

Ensuring that the natural curve of the low back or the lumbar spine feels supported and at ease.

Or perhaps you find more comfort in a supported side-lying position,

Or even a prone position on the belly.

You may even soften down and into a supported reclined position,

Using bolsters or blocks.

Please take all the time that you need for finding comfort in the physical body that leads to deep and restorative relaxation.

Relaxation is the very first step on your sacred journey inwards here today.

You may bring in a soft covering over the eyes,

Or a blanket for warmth,

Or socks.

Continue to make any final little micro-adjustments to the head and neck,

Shoulders and arms.

Finding a natural curve to the fingers,

Softening into the hips and the low belly,

Allowing the legs and feet to become heavy.

Softening into the joints of the toes.

There is no rush.

Take all the time that you need,

Allowing the eyelids to become heavy.

Releasing the eyes from the activity of seeing outwardly.

As you now begin to welcome your awareness,

Your gaze inward,

Begin to notice,

Sense and feel the body resting on the earth.

Notice all of the little contact points on the back of the body that meet the earth.

Soften into these contact points.

Feel the support,

The depth and the density of the earth beneath the back of the body.

Feel the support of the earth at the back of the heart.

Relax the shoulders.

Open the chest.

Arrive with a gentle attentiveness.

An open heart.

A childlike wonder.

Knowing now that there is nothing for you to do.

Nowhere that you need to go.

Simply quiet the mind,

Relax the body and allow your awareness to follow the guidance of my voice.

Taking a gentle breath in through the nose.

Relaxed exhale through the mouth.

Settling into complete stillness.

The whole body now melting back and down.

Notice the experience of relaxation as it titrates down and through the body.

Surrender to the activity of gravity as the bones become heavy.

Feel the frame of the skeleton resting on the earth.

Soften into the muscles,

The deeper connective tissues,

The spaces in between the bones.

Down to every fiber.

Relaxation cascades down and into every cell.

Notice what it feels like to rest so deeply.

Knowing that relaxation is a stepping stone on your journey towards perhaps achieving a state of yoga nidra.

As you drift into deep,

Dreamless sleep.

And yet,

A trace sense of awareness remains ever-present.

Welcome the intention to remain awake and aware.

Welcome all of your awareness to the crown of the head.

You might imagine a stream of golden nectar,

Like honey,

Being poured down and through the crown of the head.

Instilling the essence of deep rest,

Nourishment,

Vitality,

Peaceful relaxation.

This golden nectar cascades down and across the forehead,

Welcoming a sense of heaviness across the eyelids,

Into all of the tiny muscles around and behind the eyes.

The eyes deeply resting back and down towards the back of the head.

Softening into the creases around the eyes.

Inner and outer creases of the eyes.

Notice the outer architecture of the nose.

The gentle touch of air on the cheekbones.

The tip of the nose.

Notice the flow of breath as it touches the skin inside of the nostrils.

Notice any fragrance or aromas carried by the breath.

Sensing prana as breath,

Flowing in and out of the body.

Relaxation like warm golden nectar cascades from the base of the nose to the upper lip.

The lower lip.

Tip of the chin.

Right side of the lower jaw.

Left side of the lower jaw.

The lower jaw resting back and down.

Feel the upper jaw.

Any moisture or sensations inside of the mouth.

Relax the muscle of the tongue.

From the tip of the tongue all the way to the base of the tongue and back of the throat.

Notice the right ear and soften into all of the tiny folds of the outer ear and earlobe.

Notice the ear listening to sounds.

Drawing awareness deep within the inner ear.

The hollow cave of the right ear.

To the left ear.

Relax into all of the tiny folds of the outer ear.

Earlobe.

Notice sounds in the left ear.

Drawing awareness deep into the inner ear.

Notice the space in between the right and left ear.

Relax into this space.

The mind remains awake and aware.

As you relax into both hemispheres of the brain.

Both right and left hemispheres of the brain.

Softening.

Feel the back of the head.

The whole scalp and hair relaxing.

Awareness as golden nectar trickles down the sides of the neck.

Relax the center of the throat.

The pit of the throat.

The center of the chest.

Feel the gentle rise and fall of the chest with each breath.

The subtle movement of the chest with the breath.

Letting awareness dissolve back behind the sternum.

Into the cave of the heart.

Turning the light of your awareness to gaze upon the chambers of the heart.

From the heart's center.

Welcome relaxation into both sides of the upper chest.

To the collarbones.

Shoulders resting back and down.

The upper arms softening.

Inside and out.

Tip of the elbows.

Inner creases of the elbows.

Forearms.

Center of the wrists softening.

Palms and backs of the hands.

Filled with this golden nectar of relaxation.

An inner warmth dissolving away any tension.

From the hands.

To the knuckles.

Down through the fingers.

To the tips of the fingers.

Fingernails.

Relax into the spaces between the fingers.

And around the hands.

Feel the prana.

Or vital life force energy in all ten fingers.

Both hands.

Both arms.

Both sides of the upper chest.

And heart center.

Imagine as if you could breathe in through the fingertips.

Into the heart.

And release the breath back down and out through the fingertips.

Just imagine.

Breath.

Prana.

Flows in through the fingers.

Up and into the heart.

Back down and out through the fingers.

Three times.

Relax.

Awareness resting in the fingers.

Palms of the hands.

Wrists.

Forearms.

Elbows.

Upper arms.

Front and back of the shoulders.

Shoulder blades.

Both sides of the upper chest.

Heart center.

Descending awareness down and into the lungs.

Sensing and feeling the gentle expansion and contraction of the lungs.

With each breath.

Completely effortlessly.

Effortless.

Simply observing the natural rhythm of the breath.

No pauses in between the breath.

Smooth transitions.

From inhale to exhale.

Exhale to inhale.

Observe the subtle rise and fall of the diaphragm.

Relax the muscle of the diaphragm.

Descending awareness down to the navel center.

Notice the distance between the diaphragm and the navel.

Notice the distance between the navel and the back of the spine.

Relax the vital organs in the low belly.

A wave of relaxation.

Ripples down and through the abdominal cavity.

Into the bowl of the pelvis.

The low back and sacrum.

Resting on the earth.

This healing golden nectar of your awareness.

Ripples down and into both hips.

The upper legs.

Front and back.

The whole upper legs.

Backs of the knees softening.

The lower legs.

Shins and calves.

Relax inner and outer ankles.

Base of the heels.

Grounded.

The soles of the feet.

Soften into the outer edges of the feet.

And tops of the feet.

Base of the toes.

Relaxation cascades down and through all ten toes.

Tips of the toes.

Melt into the center of the feet.

Spaces in between the toes.

Remaining awake and aware of the toes.

Resting so deeply.

From the tips of the toes.

Imagine as if the breath could flow in through the toes.

Up and into the heart center.

Exhale back down and out through the toes.

Five breaths like this.

Imagine breath flowing in through the toes.

Prana flowing up and through the body.

Releasing the breath.

As prana titrates down and through the body.

Dissolving into where it is needed.

And releasing back out through the toes.

Five breaths.

Awareness resting in all ten toes.

Soles of the feet.

Ankles.

Lower legs.

Upper legs.

Both hips.

The low back and sacrum.

Navel center.

The whole belly softening.

Ascending awareness into the heart.

Throat center.

The point between the brows.

Crown of the head.

Deeply resting.

The body temple of vessel.

Through which prana flows.

Breath by breath.

Receiving the medicine of vital life force energy.

Observing now the natural rhythm of the breath.

As it gently sweeps down.

And into the cave of the heart.

Just imagine breath flowing in through the nose.

Up and into the nasal passages.

Sweeping down and through the back of the throat.

Past the upper chest.

Down and into the cave of the heart.

Following the breath.

Welcoming in each inhale.

Into the four chambers of the heart.

Each exhale releasing prana.

Into the space of the heart.

Rippling outwards.

Down and through the entire inner landscape of your being.

Like a wave.

Breathing into the space of the heart.

Awareness resting in the heart.

As the body is nourished breath by breath.

Allowing prana.

To naturally flow down and through the body.

To all of the regions of the body.

The different components or layers of your being.

That are calling forth.

Awareness and energy.

To restore balance.

To promote healing.

Deep rest and rejuvenation.

Occurring naturally.

As the body rests.

And breathes.

The mind remains awake and aware.

As all of your awareness rests in the space of the heart.

Dissolving into awareness itself.

Eternal awareness.

That's already here.

Trust.

And give yourself over completely.

For it is your true nature.

Pure being.

Pure is-ness.

Or being-ness.

Like a moth to a flame.

Let yourself be silently drawn.

Back and into universal awareness itself.

It's already here.

And slowly now.

Start to bring awareness back down.

And into the body.

Feel the volume.

Or the density of the body.

Resting on the earth.

Notice the felt sense of relaxation in the body.

And slowly now.

Start to deepen the breath one degree at a time.

Begin to notice.

The volume of space taken up by the body.

And take a moment to reflect upon your experience here today.

Just noticing how you feel.

Anything that you may recall from your journey.

Or what brought you here.

Or what brought you here today.

Noticing if you feel any different now.

Than when you first began.

And if not,

That's okay too.

Every day is different.

Every journey is unique to you.

And will be different.

Remember that it takes time.

To achieve a state of yoga nidra.

But in the meantime.

Enjoy all of the wonderful benefits this practice has to offer.

Including deep rest.

And relaxation.

You are so welcome to remain in stillness for as long as you need.

When you feel complete.

And ready to reawaken.

Slowly start to wiggle your fingers.

And your toes.

Rotate the ankles and the wrists slowly.

Nod the head from side to side.

You might reach the arms up overhead.

Point the toes and take a nice big long stretch.

Or maybe hug the knees into the chest.

And roll over onto one side of the body.

Bring awareness into your heart.

Or maybe bring the hands to the heart.

And hold space for a moment of deep gratitude.

For a long lineage.

Of awakened beings who have shared these teachings with us over time.

And to yourself.

For being here today.

Thank you.

You may come up to a comfortable seated position.

Begin to blink the eyes open.

Maybe massage the head,

The neck.

Face,

Shoulders,

Arms.

Take all the time that you need.

Again,

My name is Kristen Rose.

Thank you so much for joining me here today.

I feel deeply honored to be your guide.

May you all be happy,

Healthy,

Peaceful and free.

Namaste.