Hi everybody,
Welcome to Live True Yoga Online.
My name is Nicole and today we are going to be doing a yoga nidra meditation.
So if you can't already tell,
I have my two students here that are ready.
I have Ali and Shannon.
So if you are new to yoga nidra,
Yoga nidra offers us tools to help induce sleep more organically.
So this is a wonderful practice to do at night,
In your bed,
Any restless nights of sleep that you might have.
This is really helped or is meant to help aid you in sleep.
So let's get started.
Wherever you are,
If you're in your bed,
On the floor,
I invite you to find a very comfortable place.
So as you can see,
We have blankets here,
Maybe dimming down the lights to start creating that relaxation mode here in the room that you're in.
So just beginning to softly close your eyes.
Maybe notice if you can be five to ten percent more comfortable.
If you need to fidget or move a little bit here.
Don't be afraid to do so.
We want to find a comfortable place here for the next 15 minutes or so of our meditation.
We'll begin by opening our senses.
Bringing your attention to your ears.
Noticing the sounds of the room that you're in.
Noticing your mouth.
The space inside of your mouth.
Bringing your awareness to your touch points.
And what I mean by touch points are areas of your body that are connected to the ground beneath you.
Beginning to feel the air as it enters your nose.
Relaxing your eyes as they close.
From the world of always looking and seeing.
Feeling your skin.
Noticing the temperature on your skin.
Noticing your clothes.
Gently resting here on your body.
So today,
I'd like you to set an intention for your practice.
Ask yourself,
What is your deepest,
Most heartfelt desire right now?
It's a seed that you are planting into your world of sleep.
Don't overthink it.
The first word that comes to mind is your deepest,
Most heartfelt desire.
See and feel your life as if you're living your intention.
See it as a reality.
Relaxing in your intention.
And then letting it go.
Relaxing into the simplicity of just being.
Begin to count back.
With each exhale,
Beginning at the number 10.
So with each exhale,
We'll count down from 10.
Exhaling at nine.
Continuing to count down here on your own.
Beginning to bring your awareness now to your throat.
Tongue.
Jaw.
Feeling sensation around your gums.
Teeth.
Lips.
Your entire mouth.
Full of sensation and awareness.
Moving to your cheeks.
And cheekbones.
Chin.
Ears.
Ear lobes.
Nose.
Tip of the nose.
Nostrils.
Eyes.
Space under your eyes.
Both eyes full of sensation.
And awareness.
Eyebrows.
Space between the eyebrows.
Temples.
Forehead.
Top of the head.
Back of the head.
Back of the neck.
Noticing the sensations around your whole head.
Feeling both your shoulders from the inside.
Both upper arms.
Both elbows.
Forearms.
Wrists.
Palms.
Thumbs.
Second finger.
Third finger.
Fourth finger.
Pinky.
Feel the spaces in between your fingers.
Feel your chest.
Your upper back.
Feel your ribcage.
Middle back.
Belly.
And lower back.
Pelvis.
Glutes.
Both hips.
Sensations in the thighs.
Knees.
Area below the knees.
Lower legs.
Ankles.
Heels.
Soles of the feet.
Tops of the feet.
Big toes.
Second toe.
Third toe.
Fourth toe.
Pinky toes.
Feel the space around the toes.
Feeling your whole body at once.
As one big sensation.
Feel your body.
Your muscles.
Joints.
Committed to rest.
Feeling the arms and legs.
Heavy.
And sinking.
Head and torso.
Heavy.
And sinking.
Notice what is your direct experience.
With your body.
Is your body feeling centered.
Light.
Floating.
Grounded.
Set your intention free to just being.
Nothing you need to do or be or want.
Just be.
Falling back into your heart space.
Into a deep state of rest.
Feel free to stay here as long as you'd like.
I hope you have a peaceful,
Restful sleep tonight.
Namaste.
