Welcome.
I'll be your guide today.
My name is Denise and I'm going to take you through a yoga nidra.
But before we shift into that portion of our practice,
I invite you to take the mudra for inner peace.
The thumb and index finger touch and the remaining three fingers just gently relax.
Again,
That's the thumb and index finger touching and the three fingers remaining gently relaxed.
Then you can rest your hands on your knees and just take a moment and pause,
Beginning to think about intention for your practice today.
Now mudras mean seal or gesture.
They're like a mark.
Yoga mudras are symbolic gestures that are often practiced with the hands and fingers and they facilitate a flow of energy in the subtle body,
The pranamaya kosha,
And enhance one's inner journey.
Taking a few more moments here just to create an intention or sankalpa for your practice today.
You might want to begin with I am and then fill in the blank.
What feels right for you?
And then we will anchor this in with the sound of Aum three times.
And feel free to allow yourself to simply listen and receive or join in if you wish.
So taking a deep cleansing breath in,
Exhale completely,
And on this next breath,
Fill for Aum,
And coming into your yoga nidra nest.
Lying on your back or lying on your side,
Finding a shape that your body wants to rest in.
You may want to cover your body with a light blanket to stay warm,
Maybe supporting the knees with a bolster or a pillow,
And releasing that mudra if you haven't already and just placing the hands by the sides of the body,
Slightly away,
A few inches in between,
Palms,
The arms,
The body.
Palms rotated slightly upward,
Letting yourself settle in.
Maybe you want a light scarf or piece of clothing to act as an eye pillow over the eyes.
Once you're in a comfortable position,
In your own way,
Draw a circle of protection around your body.
This can be visually,
In your mind's eye,
Energetically,
But drawing a circle of protection around your entire body.
Once you're settled in your resting position,
Allow your body to release even more by taking a few deep cleansing breaths.
Feel your body resting on the earth.
Notice your body breathing and feel its weight on the earth.
Noticing how your body gets lighter on the inhalation and heavier on the exhalation.
Feel the earth beneath you.
Feel its strength,
Its solidity,
And its unconditional support.
Remember that the earth can hold the full weight of your body and anything else you may be carrying.
As you inhale,
Feel the earth rising up to hold you.
As you exhale,
Feel the force of gravity and accept the invitation to release your full weight down,
Down,
Down into the earth.
Become aware of the breath and notice where you're feeling it move.
Let the breath rise and fall in your belly.
With each breath in,
Feel your body.
Feel your body being nourished,
Nourished and purified.
With each breath out,
Feel yourself let go.
Let go of the tension from the body and the mind.
Begin to count the breaths backwards from 11 to 0.
Inhaling 11,
Exhaling 11.
Inhaling 10,
Exhaling 10.
Inhaling 9,
Exhaling 9,
And so on.
Let go more and more until your body and your mind feel free at zero.
And if you miss a number,
Start over again at 11 and work your way down.
Let go of the counting.
Scan through the body to release any remaining tension.
Remember your intention or some culpa.
I am.
Remain awake and aware during the rotation of consciousness.
Listen to the voice of the speaker.
Follow the awareness through the body as the points are called out.
Bring awareness to the center point between your eyebrows.
Place a tiny star twinkling there.
At each point that follows,
See a place where that twinkling star resides.
Right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Right hip,
Thigh,
Kneecap,
Calf muscle,
Ankle,
Sole of the foot,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of foot,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The entire back,
Top of the head,
Forehead,
Both sides of head,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
The entire right leg,
The entire left leg,
Both the legs,
The entire right arm,
The entire left arm,
Both arms together,
The entire back,
Buttocks,
Spine,
Shoulder blades,
The entire front body,
Abdomen,
Chest,
Both the front and the back together,
The entire head,
The entire body.
As you end the practice,
Place your fingertips on the ground,
Feeling the connection with the earth and the ground beneath you.
Feel the vibration of the earth and your body as two vibrations merging to become one.
Rest and let yourself be held.
Deepen your breath,
Begin to move your body in any way that feels intuitive.
Maybe it's just tiny little micro movements of the limbs.
Maybe it's a long stretch,
Folding your knees into the chest.
Listen to what your body is wanting in this moment and welcoming yourself back,
Back to the present moment,
Nourished,
Rejuvenated,
With a sense of inner peace.
Rolling to the right or left side,
Noticing how you feel.
It's taking your time and gently moving towards a seated position.
Easy pose,
Sukhasana.
Maybe you resume that inner peace mantra while you allow yourself a moment just to sit quietly,
Reflecting on your inner journey.
Maybe this practice has allowed you to remember who you are,
Feel a sense of deep gratitude or inner knowing.
Allow yourself to receive the medicine from the following mantra,
Lokai Samastah Sukhino Bhavantu.
You may join in if you wish.
Bhavantu.
This peace chant can be interpreted as the following.
May all beings everywhere be happy and free.
And may the thoughts,
Words,
And actions of my own life contribute in some way to that happiness and to the freedom for all.
Blessings to all.
Be well.
