Welcome to this Yoga Nidra for soothing and calming overwhelm in these rapidly changing times.
Gently come finding a position that feels most soothing,
Creating a nest for yourself,
Whether that's Shavasana,
Or side-lying,
Even prone pose,
Or in a cozy,
Comfortable seated position.
Make sure that you're warm.
You may grab an eye pillow or bolsters under the knees to relieve the pressure off the low spine.
Take this time to settle in,
Making sure you are extra cozy,
Creating a warm cocoon for yourself.
You're worth it.
Let your arms start to rest by your sides,
Palms facing up.
Allow your feet to fall open naturally,
Closing down the eyes.
Begin now to notice the rise and fall of your breath without changing anything.
Gently inhaling and exhaling at your own pace.
Letting go of your thoughts.
Inhaling into the inner world,
Into your breath.
Begin to take a slow,
Full breath in through the nose,
And a long,
Easy breath out through the mouth.
Take another long,
Easy breath,
Full and deep in through the nose.
Very gently exhaling slowly,
Releasing tension.
Inhaling again,
Long,
Slow,
And full,
Into the belly.
Filling the chest and up into the throat,
Hold for a moment.
Slowly,
Gently exhale through the mouth.
Let your breath return to its own natural rhythm.
We'll begin a body scan by bringing your attention now to the inside of your mouth,
The tip of the tongue.
Notice the space between your lips,
The inside of your right cheek,
The inside of the left cheek.
Your tongue resting gently in the mouth,
Letting the tongue completely relax.
Release the roof of the mouth.
Notice the root of the tongue.
Allow your jaw to loosen.
Let it be heavy.
Let it unhinge and relax.
Feel how relaxing the mouth begins to settle the whole nervous system.
Feeling yourself feeling heavier and heavier,
Letting the earth hold you.
Begin to let this relaxation spread from the mouth down into the throat,
Softening the back of the throat.
Relaxing the front of the throat.
Awareness of letting everything around the neck become soft,
Loose,
Fluid,
Releasing tension.
Bring awareness to your chest and the gentle movement of breath rising and falling.
Allow the heart space to soften,
To open,
To blossom.
Let go of holding,
Guarding,
Gripping,
Constriction.
Noticing the breath gently inhaling and exhaling.
Deepening downward,
Bringing attention to the belly.
Noticing any tightness or clenching.
Allowing the belly to be soft,
Receptive,
Without effort.
Noticing this wave of relaxation rolling downward,
Across the hips,
Down through the thighs,
Knees,
Ankles,
Tops of the feet.
Soles of the feet,
All the way through the toes.
Whole body resting in a field of awareness and softness.
Held and cradled by the earth beneath you,
Feeling heavy.
If you'd like,
Call in a sense of inner refuge,
A cherished memory,
A beloved place,
An image that brings peace.
Let it illuminate and settle in your heart,
A safe inner space you can return to anytime.
Let this nourish you,
Feeding you from the inside.
Resting here in this field of ease and presence,
There is nothing you need to do or to go.
You are safe,
Whole and enough,
Just as you are.
Stay here as long as you like,
As long as you need.
Only when you're ready,
Slowly begin to return.
Maybe wiggling your fingers and toes,
Or stretching gently when the time feels right.
Coming back to this practice as often as you'd like.
Thank you for practicing with me today.
I would love to hear your feedback.
I love to hear your comments.
Have a beautiful rest of your day or evening.
Om Shanti Shanti Hum.
Om Shanti Shanti Hum.
