Welcome to this gentle yoga nidra.
This is Natalie.
This is a practice of deep rest without effort,
Without performance,
And without needing to disconnect from yourself.
You don't need to fall asleep,
And you don't need to stay alert.
Simply allow yourself to rest in a way that feels safe and supportive.
Please lie down comfortably,
Ideally on your back.
Use a thin pillow under your head,
If you like,
And another under your knees to support the lower back.
Cover yourself with a blanket if that feels nourishing.
Take a moment to adjust so your body doesn't need to move again.
And whenever you're ready,
Gently close your eyes.
In yoga nidra,
We rest deeply while maintaining a gentle thread of awareness.
Silently repeat to yourself,
I am allowing rest while staying aware.
I am allowing rest while staying aware.
I am allowing rest while staying aware.
Begin by feeling the weight of your body.
Notice how the ground is already holding you without asking anything from you.
With each exhale,
Allow your body to sink a little deeper.
Soften the space between your eyebrows.
Let your eyes rest heavy in their sockets.
Allow the tongue to become wide and relaxed,
Resting at the bottom of the mouth.
Unclench the jaw.
Soften the throat.
Let the shoulders melt down your back as if gravity is gently doing the work for you.
Feel the chest soften.
The belly loosen.
You don't need to hold yourself together here.
Now,
While the body is beginning to soften and the mind is receptive,
We introduce the sankalpa,
A short,
Simple intention.
This is not something you need to believe.
It's not something you need to believe or force.
It's more like a quiet seat placed gently into the body and nervous system.
Choose one of these or let your own arise naturally.
It is safe for me to rest.
I can soften without shutting down.
I trust what unfolds when I don't force.
Repeat your sankalpa silently three times with ease and sincerity.
Let it land and then allow it to fade into the background.
Now,
Bring your attention to the natural rhythm of your breath.
Notice where the breath moves most easily,
Perhaps in the belly or in the chest.
Or the chest or the nostrils.
With each exhale,
Imagine tension draining out of the body like warmth spreading downward.
If the mind wanders,
That's okay.
Gently return to the breath again and again.
Now,
We move awareness through the body.
You don't need to visualize.
Simply feel each part as it's named and allow the area to soften,
Not by force but by permission.
Bring your awareness to the right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right side of the chest,
Right side of the waist,
Right hip,
Right thigh,
Right knee,
Lower leg,
Right ankle,
Right heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe.
Feel the entire right side of the body at once.
Heavy,
Warm,
At ease.
Now,
Bring your awareness to the left hand.
Left hand,
Thumb,
Second finger,
Third,
Fourth,
Little finger,
Palm of the left hand,
Back of the left hand,
Left wrist,
Left forearm,
Elbow,
Upper arm,
Left shoulder,
Left side of the chest,
Left side of the waist,
Left hip,
Left thigh,
Left knee,
Lower leg,
Left ankle,
Left heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second,
Third,
Fourth,
Little toe.
Feel the entire left side of the body.
Now,
Sense both sides together,
The whole body resting.
Nothing to fix,
Nothing to improve.
Bring awareness to the back of the body,
The heels,
Calves,
Backs of the knees,
Backside of the thighs,
Buttocks,
Lower back,
Mid-back,
Upper back,
Shoulder blades,
Backs of the arms,
Back of the neck,
Back of the head,
Then the front of the body,
Toes,
Toes,
Tops of the feet,
Shins,
Tops of the knees,
Tops of the thighs,
Hip bones,
Chest,
Throat,
Chin,
Jaw,
Lips,
Tip of the nose,
Eyebrows,
Forehead,
The entire body.
Feel the entire body resting and supported.
Now,
Imagine a place that naturally signals rest and safety to your system.
Perhaps you see a warm,
Quiet room,
Soft,
Dimmed light,
Like candlelight in the evening.
You might notice a comfortable couch or bed,
A comfortable couch or bed with soft blankets,
Nothing perfectly arranged,
Just inviting.
Feel the support beneath you,
A steady surface,
Nothing moving,
Nothing demanding your attention.
The air is calm,
The space is warm.
There is nothing you need to do here.
You don't have to imagine details,
Just let the sense of this place arrive.
Rest here,
Aware,
Present.
Support it.
And now,
Gently bring your sankalpa back into awareness,
Your intention you placed before.
Use the same words as earlier.
Repeat the sankalpa again three times,
Silently,
No effort,
No expectation.
Trust that it's been received.
Begin to notice the breath again.
Feel the body resting on the ground.
Slowly invite small movements,
Wiggling your fingers and toes.
Gently glide the tip of your thumb across each fingertip,
One by one,
Feeling texture,
Warmth,
Presence.
Let this remind you you're here and you're safe.
When you're ready,
Bring the knees toward the chest or roll softly onto your side.
Take your time.
As you open your eyes,
Carry this sense of safe rest with you,
Knowing you can return to it anytime.
Again,
This is Natalie.
Thank you so much for being here and thank yourself for this practice.
