Welcome everyone and thank you for joining.
Today we will take a journey through our senses with this guided yoga nidra practice.
This meditation is to help relax the mind and body while assisting in gently falling asleep.
Let this practice provide you with whatever comfort you need as we take time to wind down and settle in.
Allow yourself to remain completely aware during this practice.
If your mind begins to wander come back to your breath and listen to my voice.
Falling into a yogic sleep or a conscious sleep is normal.
If you begin to drift come back to your breath and your body.
To begin,
Find a space of solitude.
A place free from all distractions.
Take some time to settle in.
Take some time to pause.
Feel fully nurtured by the earth beneath you.
Perhaps having a few pillows under your neck or head for comfort or a soft blanket over the body to keep you warm and grounded.
Allow yourself to be in this moment held by presence.
Take a conscious body scan and adjust in subtle ways becoming even more comfortable where you are.
Let your feet be hip width distance apart.
Heels in,
Toes naturally falling out to the sides.
Roll your shoulders back and down broadening your chest and collarbone.
You can choose to have your palms facing up ready to receive all that the universe has to offer or you can rest with your palms facing down for a sense of stability and nurturing.
Feel fully supported here.
Draw your awareness to your breath.
Taking a deep inhale slowly through the nose and exhaling parting the lips perhaps sighing through the mouth.
Inhale through the nose.
Exhale slow and steady through the mouth.
Once more.
Filling up,
Inhale,
Exhale,
Release and let go.
Soften your jaw.
Feel the weight of your tongue resting inside the mouth.
Stay here and be.
Think of a place that makes you feel safe and secure.
Visualize that you are in this space right now presently.
Become aware of the feelings attached to this place of safety.
Relax a bit deeper.
Feel as though you are melting into the earth.
Set your intention,
Your sankalpa for this practice.
Ask yourself what is my deepest heartfelt desire?
What do I desire most in this present moment?
Bring your intention into this present state as if you are living it at this moment.
For example,
I am healthy and happy.
Once you have found your sankalpa,
Repeat this phrase to yourself three times,
Planting your intention deep into your subconscious mind.
Full of faith.
Full of belief.
Feel it.
See it.
Hear it.
Breathe it.
From here our journey begins through the body.
As I guide you through this body scan,
Visualize or feel any sensation of the body part mentioned without moving,
Coming into a total mind-body awareness.
Connect to your senses.
Taste the inside of the mouth.
Listen with intent.
Welcome the air and aroma into your nostrils.
Let the eyes be heavy and relaxed with ease from constant looking and searching.
Feel the ground beneath you.
The clothes against your skin.
Draw your awareness to the breath and as you soften and relax,
Notice your body spread and expand.
The breath breathing you.
Release all tension as you increase awareness of self.
Inhale calm.
Exhale ease.
Inhale relaxation.
Exhale peace.
Feel every cell within you letting go.
Letting go.
Letting go.
Beginning our journey,
Draw your attention to the inner sensations of the body.
Feel your right side.
Your right thumb.
Second finger.
Third finger or finger.
Pinky finger.
The spaces in between each finger.
The tips of the fingers.
Each finger individually.
Feel the whole right hand.
The weight of the palm.
The back of the palm.
The wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Waist.
The right thigh.
Knee.
The space under the knee.
The calf.
Shin.
Ankle.
Feel the weight of the right heel.
The top of the foot.
Sole of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
The spaces in between each toe.
The tips of the toes.
Each toe individually.
Feel your left side.
Your left thumb.
Second finger.
Third finger.
Fourth finger.
Pinky finger.
The spaces in between each finger.
The tips of the fingers.
Each finger individually.
Feel the whole left hand.
The weight of the palm.
The back of the palm.
The wrist.
Forearm.
Elbow.
Upper arm.
The left shoulder.
Armpit.
Waist.
Hip.
The left thigh.
Knee.
The space under the knee.
The calf.
Shin.
Ankle.
Feel the weight of the left heel.
Top of the foot.
Sole of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
The spaces in between each toe.
Tips of the toes.
Each toe individually.
Feel the back of the head.
The back of the neck.
Right shoulder blade.
Left shoulder blade.
The length of the spine.
Right buttocks.
Left buttocks.
Right thigh.
Left thigh.
Right calf.
Left calf.
Right heel.
Left heel.
Draw your awareness to the front body.
The top of the head.
Scalp.
Forehead.
Right temple.
Temple.
Right ear and earlobes.
Left ear and earlobes.
Right eyebrow.
Left eyebrow.
The space in between the brows.
The third eye.
The right eye and eyelid.
Left eye and eyelid.
Feel where the eyelids meet.
The eyelashes.
Right nostril.
Left nostril.
The tip of the nose.
Feel the entire mouth full of sensation.
Right cheek and cheekbones.
Left cheek and cheekbones.
The upper lip.
The bottom lip where the lips meet.
The tongue.
The tip of the tongue.
Feel the teeth.
The sensations in the gums.
The roof of the mouth.
Inside right cheek.
Inside left cheek.
The chin.
Jaw.
Throat.
Base of the throat.
Right collarbone.
Left collarbone.
Right side of chest.
Left side of chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The right leg as a whole.
The left leg as a whole.
Right arm as a whole.
Left arm as a whole.
The entire face.
The entire head.
The entire torso.
The body as a whole.
Rest here completely at ease and relaxed.
Notice the wave of calm washing over the entire body.
Become aware of the contact the body makes on the floor.
The heels.
Calves.
Thighs.
Buttocks.
Back body.
The back of the head.
Totally aware of the body's present state.
Breathe in saying 10 to yourself and as you breathe out repeat 10 to yourself.
Continue this counting backwards until you reach zero starting from 10.
Remember your sankalpa.
Repeat your intention three times.
Feel each word in your body and know this is true.
Use this nidra practice as a natural elixir to unwind into effortless relaxation.
Take as much time needed as you begin to slowly awaken.
Being mindful of your current state begin to wiggle your fingers and toes.
Rotate your ankles and wrists.
You can gently flutter the eyes open taking in your surroundings.
Notice how you feel presently and stay with this feeling for as long as you can.
Thank you for your time.
Be well and go in peace.
