Welcome to Nale Yoga,
The podcast with Yoga Nidra journeys for deep rest and more.
I'm Rufi Eisenberg and thank you for choosing this sacred pause today.
If your thoughts are loud or spiraling or if you're feeling anxious,
Overwhelmed or simply needing to quiet the mind,
You are welcome here.
Let's begin by finding a comfortable position in a quiet place,
Whether sitting upright or laying down.
Take a moment to meet your mind where it is right now.
You may acknowledge any tension or activity happening in your mind right now and just say hello to it or welcome it here.
You are choosing to take care of your mind right now and to wrap it in a cocoon that you create with your own attentiveness and nurturance.
Now,
Take a big breath in and exhale audibly with a sigh,
Allowing your body to soften,
Releasing any tension.
Let's do that one more time.
Inhale deeply and exhale,
Haaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa in the way only you know how to sensing your eyes contained and supported your brows falling to the sides awareness to your forehead letting go of any tension and sense your whole face softening with ease bring awareness to the top of your head and the whole external layer of your head feel how your entire head is resting in stillness sense how it is wrapped in the soft sheath of warmth and light and now shift awareness to the interior of the head and the space within the skull and your brain and let's begin to wrap it together imagine holding the right hemisphere of your brain and imagine wrapping it in warm light now moving inward and through the center loop to the left hemisphere continue looping between the right and left side of your brain in the shape of the infinity sign or a horizontal figure eight and you may synchronize the oceanic waves of your breath with the wrapping inhaling at the outer sides of your brain and exhaling as you move into the center and moving intuitively and slowly bridging through the center between the hemispheres your eyes might want to move around following the thread of the figure eight or in their own pattern let your eyes move organically any way they are called to continue circling around between the hemispheres smoothing out any rough terrain rounding out any sharp corners and giving special attention and pausing on any areas that might need additional nurturance imagine your whole brain being softly wrapped in a cocoon of healing light now pause in the center and see how you feel you may continue the same motions you might also want to experiment and play around a little bit more continue following your creative leadership and wrap figure eights or other shapes around your brain like strings of light and color in any direction you choose in any sections of your brain that need some extra attention you are giving your mind the gift of your full presence here pause at the inner bridge in the center of your brain notice how you feel let yourself rest here in the stillness of your most intuitive knowing if an intention or a prayer wants to arise from the center to the crown let it arise from the space beyond thought it can be any simple statement whether it be a word an image a feeling or a phrase say it to yourself with feeling and now inhale deeply and exhale it into the earth and notice if there's a bit more space between your thoughts or a little less effort in holding all of them and when you're ready let your eyes slowly open and you're welcome to come back to this practice as often as you need and thank you for trusting yourself to pause and to wrap your brain in light and warmth wishing you a compassionate rest of your day or night in a quiet mind be well for now you
