Welcome to your Yoga Nidra practice for deep relaxation and clarity.
The first step in receiving clarity is calming your nervous system.
The first step is truly about deep relaxation.
When we're able to soften,
When we're able to access that peace within us,
We can more easily become the observer.
Things naturally and effortlessly become more clear.
I invite you to experience this practice as a deep relaxation and allow clarity to naturally arise.
Allow clarity to reveal itself to you effortlessly as you sink into deep rest and relaxation.
Begin by feeling the earth beneath you.
Feeling held and supported.
Feel the weight of your body sinking into the earth.
Allowing yourself to relax.
Knowing that you are always being held by Mother Earth.
Gently shift attention over to your breath.
We will begin with five sweeping breaths.
Take a deep inhale through your nose and imagine your breath is flowing from your feet to the crown of your head.
And open your mouth,
Exhale.
Four more,
Inhale,
Feel that energy sweeping up through your body.
And exhale out your mouth.
Three more,
Inhale,
And exhale.
Two more,
Deep breath in,
Gentle sigh release.
Last one,
Inhale,
And exhale.
Return to a soft and delicate breath,
Flowing effortlessly in and out through both nostrils.
Feel and welcome a bit more ease into your body.
Feel and welcome the effortless flow of your breath as you relax.
I invite you to imagine you are drawing a circle of protection around yourself.
You can imagine it with anything you'd like.
Maybe it's a circle of fire.
Maybe it's a circle of flowers.
A circle of water.
A circle of protection for you.
And within your circle,
Within your space,
Welcome the feelings of support and ease.
Perhaps you feel your physical body relax a little bit more,
Knowing that you are safe,
Supported,
And protected.
Bring a soft and gentle attention to your third eye center,
The space between your brows.
I invite you to call forward your resolution.
If you are working with a positive affirmation or I am statement,
You can share that now three times.
And if you're not sure,
I invite you to go with the resolution,
I am relaxed.
Knowing that deep relaxation is the first step to receiving clarity.
As we begin to rotate our attention throughout the physical body,
I invite you to imagine that your body is like water.
And as we make our way through the body scan,
The water becomes still.
It becomes absolutely and completely still,
Allowing us to see,
To feel,
And to sense things more clearly.
Every time I name a body part,
Relax that area of your body,
And then leave it alone,
Allowing and welcoming that absolute stillness.
Drop your awareness into your mouth,
Sensing and exploring the inside of your mouth.
Sensing your lower gums and your lower row of teeth.
Upper gums and upper row of teeth.
Your tongue,
Tip of your tongue.
Relax your jaw.
Relax the muscles around your eyes.
Relax the space between your eyebrows.
Soften your forehead.
Noticing the temperature of your forehead.
Sensing the crown of your head and your scalp.
Your face.
Your eyes.
Your cheeks.
Your nose and your lips.
Allow any expression that your face might be holding to melt,
Relaxing and softening all of the muscles in your face.
Bring awareness to the inside of your mouth,
And travel all the way to the back of your throat.
Sensing the back of your throat.
Travel out your right ear canal,
And sense the outer architecture of your right ear.
Travel back through your right ear canal to the back of your throat.
Travel out your left ear canal,
And sense the outer architecture of your left ear.
Then make your way to the back of your throat.
Sensing the inner walls of your throat.
The outer walls of your neck.
Drop awareness into your right shoulder.
Right shoulder.
Right elbow joint.
Right wrist joint.
Right thumb.
Right forefinger.
Right middle finger.
Right ring finger.
Right pinky finger.
Sense your right wrist.
Right elbow joint.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip joint.
Right knee joint.
Right ankle joint.
Right foot.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right baby toe.
Right ankle joint.
Right knee joint.
Right hip joint.
Center of your pelvis.
Bring awareness over to your chest and your left shoulder.
Left elbow joint.
Left wrist joint.
Left thumb.
Left forefinger.
Left middle finger.
Left ring finger.
Left pinky finger.
Left wrist joint.
Left elbow joint.
Left shoulder joint.
Left armpit.
Left side of your waist.
Left hip joint.
Left knee joint.
Left ankle joint.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left baby toe.
Left ankle joint.
Left knee joint.
Left hip joint.
Center of your pelvis.
Heart center.
Throat center.
Third eye center.
Take a moment and feel your whole body all at once.
Right side.
Left side.
Front and back.
Whole body all at once.
Feel as though your whole body is filled with water.
Water that is so still,
Pure,
And peaceful.
I invite you to gently turn your attention over to your breath.
And allow your body to be breathed.
Can you step back and observe your breath?
Feeling weightless,
Spacious,
And whole.
Allowing your body to be breathed.
I invite you to count your breath from 27 down to 0.
Using your exhale as a marker.
If you do lose count,
No problem.
Just go back to 27 and start again.
If you are still counting,
You can let go.
Allow the number in your mind to dissolve.
Surrendering to your effortless breath.
Allow your breath to flow like a wave.
Following the natural rhythm of your breath.
Observing your breath just as it is.
Feeling weightless,
Spacious,
And whole just as you are.
I invite you to tap into your creative and wise mind.
Visualize yourself somewhere real or imagined.
Where you feel supported and intuitive.
Maybe it's deep in the forest.
Perhaps it's gazing at the stars.
Maybe it's in the water.
Or on the top of a mountain.
Imagine you are there now.
Allow yourself to slip into an even deeper state of relaxation.
As you continue to imagine this place.
A place where you feel safe to be yourself.
When you are there,
Nothing else matters.
All the noise in the world becomes quiet.
And you feel like you are able to access this peace within yourself.
Locating that quiet stillness within you.
As you slip into this soft and receptive state of awareness.
I invite you to ask a question.
Any question at all.
Anything that you would like to know the answer to.
Anything that you are seeking clarity on.
Ask it in your mind and whatever answer comes forward,
Know that it is your true self speaking.
Allow yourself to trust the guidance that you are receiving in this moment.
And if there is no guidance,
That's okay too.
Accepting the information and answers that are revealed to you now.
Knowing that it is enough and that it is all you need to know in this moment.
I invite you to come back home to your body.
Settle into your body.
Into your bones.
Into your skin.
And feel your body breathing.
With each fresh breath,
Can you welcome feelings of gratitude?
I invite you to think of someone or something that you are truly grateful for.
And as you breathe into that elevated emotion of gratitude,
I invite you to share your resolution again,
Three times,
And say it the exact same way each time.
Begin to slowly and gently deepen your breath.
Once again,
Feel the weight of your body on the earth.
Feel support from the ground beneath you and any props that are around you.
When you feel ready,
You can add some very gentle movement to your body as the practice of Yoga Nidra is now complete.
