Welcome.
My name is Selena Leal.
I'm a transformational coach and an international teacher.
And today we will have an experience of NSDR or non-sleep depressed.
Based on the highly effective technique,
Yoga Nidra.
I invite you to find a really comfortable position lying down if possible.
You may wish to have a pillow behind the knees.
Maybe a small pillow behind the neck.
Have a blanket or whatever you need.
To be able to move into this space of rest.
You may also wish to have something that can cover your eyes.
If you are able to take a position lying down,
I invite you to have the feet a little wider than the hips.
The toes fall out to the sides.
Arms are alongside the body with the palms facing upwards.
And if it's not comfortable to be lying down.
Find a position in a chair where your body can be really relaxed and at ease.
If the eyes are open,
I invite you to close them.
Feel the sensations of the breath moving in and out of the body.
With each breath,
The body becomes heavier.
As the muscles relax.
And there's this sense of sinking down into the support beneath you.
The shoulders drop back.
The jaw softens.
Feel as if the bones are sinking down.
The full weight of the body.
Completely held.
And supported.
Sense the air moving across your skin.
Feel the coolness of the air as it enters.
Through your nostrils.
And the warmth of the air as it moves out.
This is a time for rest.
A time for you.
Where you can be just as you are.
Nothing to do.
No problem to solve.
Be.
Feel the breath like the waves of the ocean.
Flowing in and out.
Bring your awareness to your heart center.
And imagine there is this Deep ease.
In your heart.
A softening.
From this space.
Of the heart I invite you to set and intention.
For yourself.
And create this intention in present tense.
So if your intention is to be more relaxed,
Maybe you think to yourself,
I am relaxed.
Or maybe your intention is about more joy and play.
And so it might sound like.
I am joyful and plain in my life.
Create your intention.
And repeat it silently in your mind.
Become aware of the sounds far away.
Become aware of the sounds and the space around you.
We will now move our awareness to different parts of the body.
Allow the body to remain still.
As your mind follows my voice.
Sense your jaw.
Feel your lips.
Teeth.
Tongue.
Sense the nose and cheeks.
Both eyes.
Feel the forehead.
Sense the whole scalp both ears.
Feel the throat and neck.
Both shoulders.
Upper arms.
Elbows.
Feel the forearms.
Both wrists.
Sense the palms of the hands.
Backs of the hands.
Feel all fingers and thumbs Become aware of the chest.
The waste.
Feel the whole belly.
Sense the upper back.
Mid back.
Low back.
Feel the butter.
The whole pelvis.
Sense both hips.
Upper legs.
Feel the knees.
Lower legs.
Sense the ankles.
Feel the tops of the feet.
Soles of the feet and heels.
Sense all toes.
Become aware of the whole body the whole body.
The whole body.
Silently repeat your intention.
In your mind.
In your heart.
I will now count backwards from the number 10.
You will find yourself becoming more and more relaxed.
As we move.
From 10 to 0.
Japan.
Nine,
The body is deeply relaxed.
7.
Sick.
Just allow.
5.
.
.
Four,
Letting go.
Three,
Two.
One.
Sierra.
Become aware of the space around you.
Sense the body breathing.
This natural flow of breath.
In and out.
Very slowly.
Begin to move fingers and toes bringing awareness back to the body.
Back to this moment.
Inhale,
Reach your arms up by your ears.
Take a long stretch and exhale.
Release the arms down if you're on your back.
You can bring your knees toward your chest to roll onto one side.
Take as much time as you need here.
And we will all meet back in a seat with the eyes closed.
Let us place our hands over our heart centers.
Offer yourself gratitude for taking this time for you.
For the gift of stillness.
I invite you to silently repeat your intention one more time.
And when you're ready,
Slowly open the eyes.
Thank you for sharing your practice with me.
All my love
