Namaste.
And welcome.
My name is Kristen Rose.
End this yoga nidra and reiki practice.
Is an invitation to slow down.
To ground.
And gently settle the nervous system into deep rest.
Inspired by the quieter rhythms of the fall season.
Will soften through the body and mind.
Creating space for greater calm.
Ease.
And restoration.
Wherever you are.
And whatever season you find yourself in.
May this practice support you in feeling grounded.
Rested.
And at ease.
Inside and out.
I invite you now to take a few moments to lie down.
To settle into your little yoga nidra nest.
Reaching for the support of pillows.
Behind the head.
Or the back of the knees.
A blanket for warmth.
An eye pillow or covering for depth.
Even placing a folded blanket.
Or pillow on top of the low belly.
For added grounding support.
Make any final little micro adjustments.
The body position.
Until you feel completely relaxed.
Supported.
And to add ease.
And health.
Let the body settle.
Into stillness.
And begin to interiorize your awareness.
As you soften down and in behind closed eyes.
Into the healing darkness.
Behind closed eyes.
Allow the body to become heavy.
Releasing any desire for movement.
Cultivating a desire for stillness.
As this journey takes us inward.
Nothing to do.
Nowhere to go.
Simply relax.
Listen.
And follow the gentle guidance of my voice.
Notice the already present rhythm of the breath.
Flowing like waves.
Rolling in.
Filling up.
Rolling out.
Emptying out.
With every exhale.
Release any lingering tension from the body.
From the mind.
Releasing thoughts.
With every exhale.
Allowing the whole body to sink in.
One inch deeper down.
And into the earth.
Sinking deeper.
And deeper down.
As the body becomes heavier.
And heavier.
Like a stone sinking to the bottom of a lake.
Free falling into deeper rest.
On the next inhale,
Breathe in gently to account.
Of 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
One,
Inhale one.
Too.
3,
4,
Exhale 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
3,
4,
Exhale 6,
5,
4,
3,
2.
One,
Breathing in and out.
Four counts.
Breathing out.
To a longer count.
At your own pace now.
Lengthening the exhale.
Becoming heavier.
Sinking deeper.
Noticing the gentle touch of breath inside of the nose.
Any fragrance or aromas in the air.
Any tastes inside of the mouth.
The touch of air upon the skin.
The darkness or light behind closed eyes.
Noticing sounds.
All around you.
And closest to you now.
Allow the senses to relax open.
Nothing to sense.
Only to be.
It is now time.
To bring forth a Sankalpa.
A heartfelt intention.
You may wish to borrow the phrase.
I am at ease.
Inside and out.
Or I am grounded and at peace.
Mentally repeat your sankalpa now.
Three times.
Alongside three breaths.
I am at ease.
Inside and out.
Or I am grounded.
And at peace.
Allowing the energy of this intention.
To spread throughout the entire body.
Mind.
And heart.
Welcome it to be here now.
The felt sense of ease.
Begin to invite your awareness now.
To sensations that are present inside of the mouth.
Where awareness goes.
Relaxation and ease flows.
Sensing and feeling the muscle of the tongue.
Tip of the tongue.
Root.
The upper and lower teeth and gums.
The outer and inner cheeks.
And the upper lip.
Lower lip.
Outer creases of the mouth.
Tip of the nose.
The outer architecture of the nose.
Bridge of the nose.
Smoothing out the eyebrows.
Temples.
Cheekbones.
Both eyes.
Radiant orbs.
Relaxing back and down.
The eyelids.
Eyelashes.
Center of the forehead.
Crown of the head.
Scalp and hair back of the head.
To the right ear.
Outer folds.
In our ear.
Left ear.
Outer folds.
In our ear.
To this space between the ears.
Relaxation flows.
Base of the skull.
Center of the throat.
Center of the chest.
The heart center.
To the right shoulder.
Elbow.
Rest.
Palm and back of the hand.
All five fingers starting in the thumb.
One,
Two,
Three,
Four.
Five.
Tips of the fingers.
Deeply relaxed.
As ease flows throughout.
The whole right arm.
Right side of the upper chest.
Down to the right side of the waist.
Me.
Ankle.
Sole and top of the right foot.
All five toes.
Starting in the big toe.
One.
3.
Four.
Five.
Tips of the toes.
Relaxation.
And ease.
Close down and into the toes.
The whole right foot.
Legs.
Right side of the torso and arms.
Hand.
The whole right side body.
Resting deeply.
As awareness.
And relaxation.
Like a river.
A current of energy.
That flows down and through the whole right side of the body.
Massaging away.
Any deeply rooted tension.
In the muscles.
Bones.
Nerves.
Relaxation flows.
Gently,
Awareness glides.
Back into the space of the heart.
To the left shoulder.
Elbow.
Wrist.
Palm and back of the left hand.
All five fingers,
Starting in the thumb.
One,
Two,
Three.
Four.
Five.
Tips of the fingers.
Resting deeply.
In the whole left arm.
Left side of the chest.
Down.
To the left side of the waist.
Me.
Ankle.
Sole and top of the left foot.
All five toes.
Starting in the big toe.
One.
Three.
4.
.
.
Five.
Tips of the toes.
Relaxation flows.
Into the toes.
Left side of the torso.
And arm.
A current of energy.
Deep rest and relaxation.
Flows down and through the left side body.
Like a deep internal massage.
Dissolving tension.
Cultivating ease.
This energy flows.
The whole body now.
The whole body.
The whole body.
Resting deeply.
Turning awareness gently to the breath in the body.
Simply witnessing.
From the inside out.
The gentle waves of each breath in the body.
Nothing to do.
But observe the waves of the natural breath.
As they flow in.
And flow back out.
And now.
Bring your attention to the center point between the eyebrows.
And imagine the breath like a current.
Or stream of light and energy.
Perhaps a golden light.
Or a healing blue light.
Imagine as if you could breathe in through the center of the forehead.
Down and through the body.
Breathing out through the soles of the feet.
Breath.
Awareness and this stream of light and energy.
Flows in through the mind's eye center.
Down and out through the feet.
In your own gentle way.
Breath flowing in.
Cleansing.
Grounding.
Breath flowing out.
Releasing.
Sinking.
Into deeper stillness.
And now.
Bring awareness down.
To the base of the throat.
Imagine as if you could breathe in.
Through this single point.
Down and through the body.
Out through the feet.
Just imagine.
Breath flowing in.
Like a stream of light and energy.
Breath flowing out.
Releasing.
Into deeper rest.
Breath by breath.
And to now.
Descending awareness down.
Into the space of the heart.
Imagine breathing in through the heart.
Down and out through the feet.
Light.
Energy.
Relaxation flows.
In through the heart.
Out through the feet.
Allowing the breath.
To carry you into deeper sleep.
And deeper relaxation.
As we welcome in a gentle rotation of imagery.
To help cultivate ease and calm from within.
In your own way begin to visualize.
An ancient cedar tree.
An ancient cedar tree.
With branches high.
And roots so deep.
A forest path.
A forest path.
In the early autumn.
Falling leaves.
With tones of red.
Orange.
Brown.
Falling leaves.
A gentle stream.
A babbling brook.
Water gently flowing downstream.
Babbling brook a backdrop of mountains.
The soft light of the sunset.
Descending behind the mountains.
Descending down.
Into deeper stillness.
Resting now.
The body like a mountain.
Mind as clear as the open sky.
The breath as calm.
As the waters.
Of a lake at the top of a mountain.
Completely at ease.
Inside.
And out.
Resting now.
As awareness itself.
Pure,
Spacious,
Eternal awareness.
Supported by the energy.
Of the natural world.
Restoring balance.
As you rest.
I am at ease.
Inside and out.
Or I am grounded.
And at peace.
Remember your Sankalpa.
Mentally repeat it now.
Three times.
Resting so deeply.
In your natural state of being.
Slowly begin to bring awareness back into the body.
Sensing and feeling the body resting on the earth.
Feel the earth beneath the body.
Notice the breath.
And as you start to deepen the breath.
Become aware of the room around you.
This space.
Where you are in the room.
And yet the ease you may have cultivated.
Remains within.
Take a slow,
Deep breath in through the nose.
Sigh it out through the mouth,
Exhale.
There is no rush at all.
You may wish to rest in stillness a little while longer.
Or drift off and into sleep.
If you feel complete.
Start to wiggle your fingers.
Your toes.
Find a long stretch through the body.
Slowly reawaken.
Roll over onto one side.
And take some time to simmer.
And how you feel.
The many wonderful therapeutic benefits of this practice.
Hands to heart and deep bows of gratitude.
To all of our teachers.
The ancient traditions we have borrowed these practices from.
I'd like to thank you so much for choosing to practice with me today.
May you all be happy,
Healthy,
Peaceful and free.
From my heart to yours.
Namaste.
I am so grateful for your presence here today.
Have a beautiful and blessed rest of your day.
