Welcome to this Yoga Nidra.
My name is Aurelio.
I will be guiding you today.
You can use this practice every time you need a little moment of rest at any point of the day,
Healing your body with a deep relaxation.
So take your time to get comfortable.
Lying down flat on your back,
Really notice is there a way to get more comfortable.
This is your practice and as you're relaxing,
Sense what's alive in your body right now.
Maybe things that you're bringing into the session from your day.
Feelings,
Emotions,
A state.
Just notice them.
Try not to get attached.
Know that there's no way to do this practice wrong.
There's nowhere to get.
You may find yourself falling asleep.
When that happens,
Trust that that is what your body is needing.
So we're gonna start with the breath.
When I say in,
You breathe in.
And when I say out,
You breathe out.
And when I say hold,
You hold your breath.
Breathe in.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
And breathe out.
Deep in-breath and a deep and long out-breath.
Another deep in-breath and a deep out-breath.
And slowly return to your natural breathing pattern.
Notice yourself calming down your nervous system.
Also notice if there's still tension.
To change it,
Just noticing.
Now we're gonna set an intention for this practice,
Also called sankalpa.
A sankalpa,
Heartfelt desire of something that you want to manifest in your life,
Right?
It could be better sleep,
Feeling more vital,
Being loved.
Take some time to call in,
State your intention three times in the present tense,
As if it's already a reality.
Notice where your mind is at.
You might wonder to thoughts.
May you notice that gently into yourself,
Into this practice,
To our bodies.
I will be naming body parts in a relatively fast way.
When I name the body part,
Just move towards there with your attention.
Try to feel sensation in that body part and try to force anything.
Just your awareness at that body part.
There's no way to do this wrong.
I'm gonna start at your right index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Right wrist,
Elbow,
Right shoulder,
Moving towards the right chest.
Now feel your whole right arm at once towards the left.
Index finger,
Middle finger,
Ring finger and pinky finger,
Left palm of the hand,
Left wrist,
Left forearm,
Elbow,
Shoulder,
Left chest.
Now feel your whole,
Feel your both arms,
Heavy waist,
Your left hip,
Thigh,
Into the left hamstring,
Knee,
Kneecap,
Shin,
Your left foot,
Heel,
Left big toe,
Third toe,
Fourth toe,
Pinky toe,
Your sole,
The upper side of your foot.
Now feel your whole left soft,
Relaxed.
Move your awareness to your right hip,
Right thigh,
Hamstring,
Kneecap,
Shin,
Calf,
Ankle,
Heel,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Your sole of your right foot,
The upper side of your right.
Now feel your whole right leg,
Whole right leg at once.
Notice both of your legs,
Both of your legs together,
Heavy,
Soft,
Supported by the surface you're lying on.
Now feel both of your legs and both of your arms together.
Feel your lower back,
Feel your lower back with sensation.
Notice your mind gently return to sensation.
Feel the backside of your head,
Crown of your head,
Your forehead,
Your left eyebrow,
Left eye socket.
Notice the space in between your eyebrow,
Left nostril,
Bridge of the nose and the space in between the lips,
Left cheek,
Left jaw,
Left ear,
Right cheekbone,
Right jaw,
Right ear,
Your chin,
Your whole head at once.
Feel your whole head,
Feel your whole body at once.
Heavy,
Notice your breath.
Is it calm?
Is it slow?
Is it deep?
Is it shallow?
There's no judgment in this place,
Simply an observation.
Allow yourself to be and choose to stay with your breath.
Again,
Notice there's two thoughts.
Be compassionate towards yourself and gently move your awareness back to your breath,
But with every out-breath from 10 to 0.
So,
Breathing in 10,
Breathing out,
Breathing in,
Continue.
When you lose count or you reach zero,
You start again.
Releasing the awareness of the breath.
Before we end this practice,
Gently move your awareness back towards your sankalpa,
Your intention,
Your deep resolve to the rest of your day,
The rest of your life.
Repeat your sankalpa,
Gently awareness back into your body.
Slowly move your fingers,
Your toes,
Allow for some gentle movement in your feet.
Notice what this practice has done for you.
Notice that you showed up for yourself,
Practicing yoga nidra here with me today.
And when you're ready,
Open your eyes,
Take a stretch.
And I thank you for being here with me today,
Wishing you a beautiful rest of your day.
This yoga nidra is now complete.
