Namaste.
Welcome to this yoga nidra practice to replenish and reset your energy.
Yoga nidra is also known as yogic sleep because it lulls the mind and body into the deepest states of rest and relaxation,
Producing the most wonderful restorative effects on the brain,
The physical and energetic bodies,
And the entire nervous system.
Allow yourself to settle into the most comfortable position possible,
Ideally laying flat on your back if that works for you.
Feel free to use props like cushions,
Blankets,
And perhaps an eye covering so that your body is warm,
Supported,
And relaxed.
Take all the time you need to fine-tune your posture so that you can feel totally at ease.
Notice if there are any other adjustments that might allow you to get even a tiny bit more comfortable.
Remembering that this practice is an act of self-love and care.
So,
It's really worth going the extra mile to ensure that supreme level of comfort for yourself.
When you're ready,
Close the windows of your eyes,
Sending your brain the signal that it's time to rest now.
Let your eyelids be heavy.
Relax your forehead.
Soften through your entire jaw.
Feel your whole face letting go of tension,
Relaxing each muscle and tissue.
You might imagine a wave of soothing white light flowing into the crown of your head,
Washing away stress and tension from the mind.
Soothing,
Calming light moving through your body,
Down into your neck,
Shoulders,
Arms,
And hands.
Gently rolling your arms back and forth,
Gently rolling down your spine and spreading into your torso.
A wave of tranquil white light gliding through your entire body into your pelvis,
Hips,
Legs,
And feet.
Imagine this light continues to flow from the bottoms of your feet down into the earth,
Where it connects you with Mother Earth's soothing,
Grounding vibrations.
Feel your whole body calming down as you relax into the support of the earth.
Your whole entire body safe and secure,
Resting on the earth in a luminous cocoon of safety and comfort.
When you're ready,
Invite a slow,
Deep breath down into your belly,
And let out a sigh.
Take another deep breath in,
And a big sigh out.
One more time,
Deep breath in,
And out.
On your next in-breath,
Could you inhale up to the count of one,
Two,
Three,
Four,
Exhaling through the nose for six,
Five,
Four,
Three,
Two,
One.
Again,
Inhaling to the count of one,
Two,
Three,
Four,
Exhaling for six,
Five,
Four,
Three,
Two,
One.
Inhaling one,
Two,
Three,
Four,
Exhaling six,
Five,
Four,
Three,
Two,
One.
Inhaling one,
Two,
Three,
Four,
Exhaling six,
Five,
Four,
Three,
Two,
One.
Inhaling one,
Two,
Three,
Four,
Exhaling six,
Five,
Four,
Three,
Two,
One.
Release the counting,
And let your breath return to its natural rhythm now.
As you relax deeper and deeper into presence,
Feel yourself starting to become effortless.
Effortlessly feeling and sensing the touch of air across your skin,
The touch of air across your skin,
Sensing your breath circulating through your body,
Sensing sound vibrations in your ears,
Both ears wide open to receiving sounds,
Listening deeply to each note,
A symphony of sound waves dancing across the ears,
Could you allow each sound to draw your awareness deeper within,
Until you might start to hear or sense the whispers of your own heart,
Resting your awareness in your heart center now,
Intimately listening to the voice of your heart,
Welcoming your sankalpa,
Your intention to come forward from your heart,
If you don't have a particular sankalpa that you're working with,
You might use the phrase,
With each breath,
My energy is restored to perfect balance and harmony,
Silently repeating your sankalpa three times,
Now following the guidance of my voice,
Allow your attention to flow through your body,
Moving from point to point,
Creating a tapestry of awareness throughout your entire physical body,
Starting at the mind's eye center in the middle of the forehead,
Perhaps imagining a point of glistening white light at the mind's eye center,
Rotating to the right eyebrow,
A point of glistening white light at the right eyebrow,
The right temple,
Right eye,
Behind the eye,
Around the eye,
The bridge of the nose,
The left eyebrow,
Left temple,
Left eye,
Behind the eye,
Around the eye,
The left ear,
Deep inside of the left ear,
A point of glistening white light,
The right ear,
Deep inside of the right ear,
A point of glistening white light,
The space between the ears in the middle of the head,
Sensing the spaciousness in between the ears,
Notice sensations in the mouth,
The tongue resting in the mouth,
From the tip of the tongue to the root or base of the tongue,
The teeth and gums,
Inside of the right cheek,
Inside of the left cheek,
The whole lower jaw,
Base of the throat,
Center of the chest,
A point of glistening white light at the center of the chest,
The right shoulder,
Right elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Back to the wrist,
Elbow,
Shoulder,
The right side of the chest,
Right side of the waist,
Right hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole right foot,
Leg,
And right side of the torso,
The whole right side of the body,
The whole right side of the body,
Alive with sensation,
And shimmering with radiant white light,
Back to the center of the chest,
Over to the left shoulder,
Left elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Wrist,
Elbow,
Shoulder,
The left side of the chest,
Left side of the waist,
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole left foot,
And leg,
And left side of the torso,
The whole left side of the body,
The whole left side of the body,
Buzzing with sensation,
And twinkling with light,
Both sides of the body,
Left and right,
Sensing both sides of the body simultaneously,
The whole body alive and radiant,
The whole body glistening with brilliant white light,
The whole entire body gently pulsing with sensation and light,
Notice the sensation of the breath moving through the body,
Easy,
Effortless breath flowing in and out,
The whole body naturally respirating itself,
Each inhale and exhale flowing harmoniously and in perfect rhythm,
Could you imagine inhaling from the root at the base of the spine,
Up the front side of the body,
All the way to the crown of the head,
And then exhaling from the crown of the head,
Down the back side of the body to the root at the base of the spine,
Just imagining the breath flowing in a continuous loop,
Traveling up the front of the body on the inhale from root to crown,
And returning down the back of the body on the exhale from crown to root,
Tracing the pathway of the breath,
In-breath sweeping up the front of the body from root to crown,
Out-breath cascading down the back of the body from crown to root,
You might even imagine the breath as a gentle current of white light,
Luminous breath flowing up the torso to the top of the head,
Releasing down the back of the head,
Neck and spine,
Waves of serene white light and breath flowing in a loop,
From root to crown and crown to root,
A soft steady current of light and breath,
As you release the breath now,
Imagine your whole body resting in a calm clear ocean of shimmering white light,
Relaxing back into an infinite expanse of light,
Merging with who and what you already are,
The light of pure consciousness,
Feel yourself totally enveloped in the warmth and comfort of this light,
Like a soft blanket wrapped around you,
Basking in the glow of pure consciousness that is the fabric of life,
Floating in a sea of light,
Here in this luminous landscape,
Could you bring your sankalpa to life,
With each breath my energy is restored to perfect balance and harmony,
Can you feel the essence of your sankalpa anchoring into each particle of light within you and all around you,
Start to sense the density of the earth under your body,
Sense the shape and outline of your physical body,
When you're ready you might start to slowly deepen your breath,
Taking a few long deep breaths,
In through the nose and out through the mouth,
As you begin to gradually awaken the body,
With some gentle movements and perhaps some stretching,
I invite you to notice how you feel now,
Compared to the beginning of this meditation,
Notice what's transformed for you,
And the quality of energy that you've cultivated through this practice,
You might choose one or two words that describe how you're feeling in this moment,
And you might even like to share those words in the comments,
I would absolutely love to hear from you,
Thank you for practicing with me today,
From my heart to yours,
Namaste
