Namaste and welcome to this yoga nidra session where we're gonna start stabilizing the nervous system through very calming timed four-parted breath now we're gonna go into a journey we're gonna scan the body and find deep nourishment and relaxation through the power and healing nature of our breath so whenever you're ready get into a comfortable lying down position and pay attention to your breath and lying here you can just allow yourself to land allow yourself to melt into the ground into the ground into the mattress or mat you're lying upon and focusing on the points of your body that are touching that ground under you right now allowing them to become heavy and melt towards the earth allow gravity to pull you in and allow your body to rest and become heavy and soft deep breath in the relaxed belly the back side of the body fully relaxed grounding into the earth and the front side open towards the sky so that energy can flow from top to bottom from bottom to top belly relaxed chest relaxed face relaxed grounding breathing you can imagine as if every inhalation is a breath into the full body and all the cells are inhaling and refreshing and every exhalation we are giving into the ground we are dissolving into the earth and letting go what can be let go right now what we don't wish to carry into the present into the future every inhalation a an opening to receive and every exhalation a letting go we're going to start with a timed four-part breath we're going to take a deep inhalation breathing through the nose we're going to hold the breath on top just for a moment and then softly exhale out the nose again we're going to hold here just for a moment and then inhaling again hold exhale hold inhale hold exhale hold hold inhale hold exhale hold inhale hold exhale hold inhale hold exhale hold exhale hold inhale exhale inhale exhale hold inhale exhale inhale exhale inhale hold exhale inhale exhale hold inhale exhale hold hold inhale hold exhale take a deep inhalation and hold the breath in and then fully exhale allowing the full body weight to drop into the mat into the mattress into the earth holding the breath out relaxing completely fully relaxing the muscles the cells pulling towards the core of the earth inhale breathe breathe naturally allowing the belly to rise and fall rising with every inhalation filling the belly the lungs letting go with every exhale fully relaxing the back side of the body breathing with every cell inhaling and exhaling letting go exhaling inhaling rest rejuvenation nourishment exhaling toxins stress and tension allowing the earth to take it from you you letting the energy flow through the body as it wants to flow and getting out of the way by fully surrendering and relaxing the body bringing your awareness to your feet and allowing the feet to be heavy and soft breathing into your feet breathing with your feet and allowing them to rejuvenate and to let go with every exhalation the feet are grounded heavy and relaxed moving your awareness your thighs and shins here too moving out of the way and allowing them to ground into the earth breathing and letting go allowing the shins to be open the thighs to be soft allowing the legs to relax relax lower legs heavy and soft the upper legs heavy and relaxed bringing the awareness to your pelvis your seat grounding into the earth your whole pelvis breathing inhaling rejuvenating expanded energy exhaling letting go of all that no longer serves us allowing the sacrum to ground heavily into the underground and experiencing the lower body being relaxed,
Grounded,
Open,
And soft and experiencing the lower body being relaxed,
Grounded,
Open,
And soft breathing as the grounded lower body moving your awareness to your lower back and upper back your belly and your chest and allowing your upper body to breathe openly through the front side and exhale relaxing through the back into the earth and finding softness in the lower back and softness in the upper back bringing your awareness to your shoulder blades shoulders shoulders and chest your shoulders open heavy and relaxed your arms upper arms heavy and soft elbows your lower arms wrists the front side palms of your hands the back side of your hands grounding softly towards the core of the earth breathing with the whole body grounding towards the core of the earth feeling the back side being pulled in where the front is soft breathing and open the back side heavy and relaxed relaxing your throat and neck relaxing the back of your head your ears your shoulders your temples relaxing your jaw your chin your lips cheeks your upper lip your nose your ears your eyes eyelids your eyebrows your forehead the crown of your head relaxing your face fully letting go of all tension surrendering to the present moment all that is is right here right here and as you lie here feel how the universe wants to express through you how the universe is smiling as you resting as you breathe be and allow yourself to rest in our warm
