Welcome to today's yoga nidra,
To the crackling,
Sputtering,
Snapping,
Sizzling sound of fire.
I am Lisa and I'm going to guide you into your well-deserved yogic sleep.
Come onto your back into the pose that we call Shavasana.
Bring your feet slightly apart and let them fall open to the sides.
Your hands are resting next to your hips with the palms facing up.
Your shoulders are sinking deep into the floor.
And with a long neck and a soft face,
Gently close your eyes.
Yoga nidra allows us to go on a journey through our body and dive deep into our subconscious mind.
To do that,
You don't have to do anything.
Simply lie still and listen to my voice with full awareness.
Sometimes when our body relaxes deeply,
Sleep might come and that's okay.
When you notice,
Come back to my words and become aware of my guidance.
Start by taking a deep breath in.
Inhale.
Inhale.
Inhale.
And exhale through your mouth.
Exhale.
Exhale.
Exhale.
Inhale deeply.
One more time.
Fill your lungs.
And exhale.
Become heavy and let everything go.
It is time to think of your personal resolve,
Your deepest desire,
Your sankalpa.
Sankalpa is a present tense statement starting with I am.
A personal resolve that you want to manifest in your life.
When you have it,
Repeat it in your mind three times.
Now we are going on a journey through your body.
Guide your awareness to each body part that I'm naming and repeat it silently in your head.
Following your intention to the inside of your mouth.
Feeling the sensation on the floor of your mouth.
The sealing of your mouth.
Right inside cheek.
Left inside the cheek.
Back of the mouth.
Front of the mouth.
The jaw.
The lips.
The point where the lips touch.
The whole of the mouth.
The sinuses.
Right eye socket.
Left eye socket.
The point between the eyebrows.
Middle of the mind.
Back of the head.
Right inside of the head.
Left inside of the head.
The crown.
The forehead.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right cheek.
Left cheek.
The chin.
Back of the head.
Right ear.
Left ear.
The whole of the head.
Back of the neck.
Throat.
Color bones.
Right shoulder.
Right top of the arm.
Right elbow.
Forearm.
Wrist.
Back of the hand.
Palm.
Thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Right hand.
Right arm.
Right shoulder.
Color bones.
Left shoulder.
Left top of the arm.
Right elbow.
Forearm.
Left wrist.
Back of the hand.
Palm.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left hand.
Left arm.
Left shoulder.
Color bones.
Right armpits.
Right side waist.
Right hip.
Right thigh.
Knee.
Chin.
Calf.
Ankle.
Top of the foot.
Heel.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth.
Right foot.
Right leg.
Right side.
Left armpit.
Left side waist.
Left hip.
Left thigh.
Knee.
Chin.
Calf.
Ankle.
Top of the foot.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left foot.
Left leg.
Left side of the body.
The right shoulder blade.
Left shoulder blade.
Right buttock.
Left buttock.
Spine.
Right side back.
Left side back.
The whole of the back.
Right chest.
Left chest.
The belly.
Navel.
Lower abdomen.
Pelvis.
Pelvic floor.
Torso.
The head.
Right arm.
Left arm.
Right leg.
Left leg.
The back.
The torso.
The whole body.
The whole body.
The whole body.
Begin to notice your breath.
Your natural breath as it flows in and out of your nostrils.
Feel the in breath and note the out breath.
As you exhale,
You feel warm air coming out of your nostrils and sliding away over your upper lip.
As you inhale,
You feel a slightly cooler air entering your nostrils,
Entering your body.
Exhale,
Warm air that traveled all the way through your body.
And inhale fresh,
New and replenishing air through your nose.
Keep your focus on that part right between your upper lip and your nostrils.
And simply observe your breath and its gentle shift of temperature.
For real.
Awaken the experience of feeling cold in your body.
The experience of feeling chilly and cold.
Imagine being outside in winter without a jacket and not enough clothes.
You feel the cold air entering and spreading through your entire body.
Now allow the sensation of warmth to fill your whole body.
Remember feeling warm.
Your body feels warm.
Remember the feeling of hot summer day.
You're standing in the sun.
You feel the heat radiating on your skin.
Heat all around your body.
Now imagine that you are walking through a deep forest on a snowy night.
It is just you in a wide,
Wide landscape surrounded by hundreds and hundreds of tall,
Majestic trees covered in snow.
You can feel the fresh,
Cold,
Wet snow landing on your forehead and on your nose.
Step by step you are making your way through the powdery,
Deep snow.
In the distance you see some light.
A small wooden cabin is appearing behind the trees.
You walk to the cabin and open the door.
Nobody is there.
You are alone.
In the back of the room you see a burning fireplace.
You can hear the fire and you can feel the fire's presence.
Its warmth,
Its heat.
You walk towards a fire and sit down in front of it.
You smell the fire and feel its heat.
Its heat is entering your clothes,
Your skin and your whole body.
Your face is becoming warm and softens.
You look into the fire and start observing the flames,
How they curl and sway,
Flicking this way and that,
Crackling as they burn the dry wood.
Gazing into the fire,
Watching the bright flames,
You suddenly see your personal resolve appearing and feel it becoming true.
Let yourself return back to your sankalpa now and notice how you feel and then repeat it in your mind three times.
Slowly become aware of your breath and your body resting on the ground beneath you,
In the room surrounding you.
Think quietly for some time with your eyes closed.
Start to bring some gentle movements into your fingers and your toes.
Maybe move your head gently from side to side.
Take yourself as long as you can and stretch out.
And then,
When you feel ready and completely awake,
Come back up to a seated position.
The practice of yoga nidra is now complete.
