This is a yoga nidra practice to soothe the nervous system.
Yoga nidra in general is very beneficial for the nervous system,
But this recording in particular is focused on helping you land in your body and creating the right conditions to feel safe.
The best way to lay for this recording is on your back,
With your legs elevated up on a chair,
Coffee table,
Or stacks of blankets.
This is beneficial because the lower back will be completely flush with the floor,
Making it more comfortable and creating a deeper sense of rootedness.
If for any reason you can't lay on your back in this position,
Then lay on your left side,
Place a folded towel or blanket underneath the head,
And then another one in between the bent knees.
To take this a step further,
You can take an additional blanket and drape it over you,
Covering the arms and chest.
This can help to create a sense of security.
Take your time to get settled.
You want to make sure that in whatever position you're in,
You are completely at ease.
Imagine water is washing over you,
And as it does,
It softens and washes away any of the surface tension,
Tightening,
Gripping,
Or straining.
Imagine that you are being held or cradled by the earth or the surface beneath you.
Notice all the parts of the body making contact with the surface beneath it.
Notice that at this moment,
You are held and supported.
And notice that at this moment in time,
You are safe.
And that you can allow some softness and some ease to enter your mind and body.
Notice how you feel.
You can list a few words to describe.
May you trust that at this moment,
You are safe.
And may you feel safe in this moment.
Before we get started with this yoga nidra practice,
I invite you to try a few rounds of this humming breath.
And the way that you do it is you're going to take a deep breath in through the nose,
And as you exhale,
You're going to gently and quietly hum.
Don't worry about how loud it is,
Or the tone or pitch.
You don't want to worry too much about how it sounds,
But this is more a sound for you,
Not for anyone else.
Focus on the healing nature of your own voice and vibration.
I'll demonstrate how it sounds.
Give this a try on your own.
See how it feels.
Notice the sound of your voice.
See the effect it has on you.
Practice this humming for a few rounds.
Now let your breath be easy and natural.
Notice how you feel.
Bring your awareness to all 10 toes.
Soften the toes.
Bring your awareness to both feet,
To both ankles,
Both calves,
Knees,
Thighs,
To the groin,
The buttocks.
Soften both legs completely.
Bring your awareness to the lower belly,
The mid-belly,
The chest.
Bring your awareness to the lower back,
The mid-back,
The upper back,
The chest.
Bring your awareness to the entire torso.
Bring your awareness to both shoulders.
Soften both shoulders.
Bring your awareness to both upper arms,
To both elbows,
To both forearms.
Bring your awareness to the hands,
To the 10 fingers.
Soften the arms and hands completely.
Soften the shoulders.
Soften the neck.
Soften the jaw,
The forehead,
The entire face.
Bring your awareness to your whole head.
Soften the forehead,
The jaw.
Soften the entire face.
Soften the neck.
Bring your awareness to both shoulders.
Soften both shoulders.
Bring your awareness to both of the upper arms,
To both elbows,
Both forearms,
To both wrists.
Bring your awareness to the hands,
To the 10 fingers.
Soften both arms completely.
Bring your awareness to your entire torso.
Bring your awareness to the upper back,
The mid-back,
The lower back.
Bring your awareness to the chest,
The mid-belly,
The lower belly.
Bring your awareness to the buttocks,
The groin.
Soften both shoulders.
Soften both thighs,
The knees,
Calves,
Shins.
Soften the ankles,
The feet,
All 10 toes.
Soften your entire body.
Trust that at this moment,
You are safe.
May you feel safe in your body in this moment.
Rest here in your body,
Held by the earth beneath you.
May you feel safe in your body at this moment.
Bring your awareness back to the breath,
Back to the body.
May you feel safe in your body at this moment.
Notice how you feel.
Give it a name and let it leave a mark on you.
Let it leave an imprint on you.
Stay here as long as you need.
Take your time getting up.
