Thank you so much for joining me for this short form guided yoga nidra,
Steadiness of mind.
This practice will help the mind become steady and calm while promoting equanimity to our thinking mind,
Promoting focus and clarity.
Let's begin.
Position.
Getting comfortable lying down or sitting supported.
Choosing any position that's comfortable right now.
If you'd like,
You can tuck a thin pillow or blanket under the head.
Cover yourself with a blanket if you'd like.
If you'd like,
Using an eye pillow,
Just doing anything that will help you to get as comfortable as possible.
Begin to check for any lumps or bumps of clothing,
Jewelry,
Or anything else that may distract you.
Feeling balanced on both right and left side of your body.
Nothing too pokey or uncomfortable.
And if you find anything,
You can adjust them now.
And then scan your whole body,
Making sure that you're as comfortable as can be,
Feet relaxed,
Legs,
Hips,
Back,
Arms,
Shoulders,
Jaw,
Forehead.
Checking in and making any further adjustments if it will help you to be your most comfortable.
Feel yourself settling in and setting aside anything that's happened before this moment and setting aside anything that's happened after this practice.
Bringing all of your awareness into your practice,
Telling yourself you'd like to stay present for the full practice.
Take a deep breath in,
And as you exhale,
Letting go,
Letting go of any thoughts,
Any need to do,
And just being here now,
Remembering that this is your time for yourself.
There's no goal,
Destination,
Just experiencing peace.
And make any final adjustments if you haven't already.
And begin to experience the stillness even more.
And know that you can move,
But if it feels good,
Allow yourself to enjoy this stillness,
This chance to do nothing,
Resting as you like.
If it feels restful,
Allow these words to be received energetically rather than mentally.
Even the mind can rest now.
In its place,
There is effortless awareness.
Feel all experience becoming more and more effortless,
Serene and effortless.
Yoga Nidra has now begun.
Now,
Beginning the process of moving energy throughout the body,
Making energetic connections from point to point,
Like drawing electrical currents or beams of light,
Or any other way you'd like to experience energetic connection.
Now,
Move your awareness over your right hand,
The right hand thumb,
Tip of the index finger,
Middle finger,
Tip of the ring finger,
The little finger.
Drawing over to the left hand thumb,
Moving that energetic current,
Beam of light,
Or another way of experiencing.
Tip of the index finger,
Middle finger,
Ring finger,
Little finger.
Over to the right wrist,
Then the left wrist,
Right elbow,
Left elbow,
Connecting the energy.
Right shoulder,
Left shoulder,
Hollow of the throat,
Back of the head near the top,
Crown of the head,
Eyebrow center,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Tip of the nose,
Upper lip,
Lower lip,
Tip of the chin,
Hollow of the throat,
Heart center,
Right side of the chest,
Heart center,
Left side of the chest,
Heart center,
Navel center,
Tip of the tailbone,
Right hip,
Left hip,
Right knee,
Left knee,
Sweeping energy,
Right ankle,
Left ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Now the whole right side of the body.
Now the whole left side of the body.
The whole body together,
The whole body together,
The whole body together.
Welcome the whole body of energetic connections all at once.
Now become aware of the breath and the nostrils just as it is.
No need to do anything,
Simply be aware of the breath.
Notice the breath coming in like two streams through the nostrils.
Feel the streams flowing in along the floor of the nasal passages.
Feel the breath flowing out now.
Streams of air flowing in along the floor of the nasal passages and streams of air flowing out.
Bring awareness to your right nostril.
Follow the inhalation through the right nostril.
And as you exhale,
Feel it flow out through the left nostril.
Keep awareness on the left nostril as you inhale.
And as you exhale,
Feel the breath flow out through the right.
Mental alternate nostril breathing.
Inhale through the right.
Exhale through the left.
Inhale through the left.
Exhale through the right.
Inhale through the right.
Count one.
Exhale through the left.
Count two.
Inhale through the left.
Count three.
Exhale through the right.
Count four.
Keep counting up to 26.
If you lose track,
Start again.
Now let go of the count.
It doesn't matter what number you got to or if the mind wandered.
Letting go of the count.
Bring your awareness back to your heart center.
Notice the heart center rising on the inhalation and falling on the exhalation.
Bring awareness back to your body.
Yoga Nidra is now complete.
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space you're in.
Notice the sounds.
And introduce more movement in the body now by taking a few deep breaths.
Now begin to move your fingers and toes.
Feeling the sensation of movement.
Begin to move the body any way you'd like.
And if you're laying down,
When you're ready,
Roll to your right side.
And take a few deep breaths here.
Taking with you any positive feelings from your practice today.
If you were lying down,
Slowly,
Gently press yourself up to sitting.
Keeping your eyes closed if you can.
And take a deep breath.
And if you'd like,
You can bring your hands together to your heart center.
As we end in closed practice today.
Om Shanti Shanti Shanti.
Which means Om Peace Peace Peace.
Be with you today.
When you're ready,
Softly open your eyes and bring the balanced sensation into the room.
Into the rest of your day.
And thank you for joining me today.
Wishing you a very beautiful day.
And see you again soon.
