Namaste.
Welcome.
My name is Amanda.
And in today's practice.
You will have the opportunity to unwind.
And restore your mind and body.
Use this practice on the days when you're feeling overwhelmed or more stressed than usual.
When you're experiencing anxiety.
When you need help to sleep.
Or you're recovering from chronic illness.
Give yourself as much time as you require.
To become as comfortable as you can.
Know that finding comfort and feeling cozy in your yoga nidra nest is laying the foundation for your practice.
You are right now letting your nervous system know that it's time to slow down.
It's time for rest.
And deep.
Relaxation.
Bring in whatever you require for ultimate comfort.
A blanket for warmth.
Perhaps an eye covering or pillow to remove unwanted light.
Bolsters,
Pillows,
Or rolled blankets for additional support.
Headphones for optimal listening.
And anything else that you require.
Feel free to pause this recording.
Until you've completely settled in.
Throughout the practice.
As your mind wanders.
Which it naturally will.
Simply use my voice as an anchor.
To gently bring your awareness back.
When you feel ready.
Close down your eyes.
Allow a deep breath.
Your Yoga Nidra practice begins now.
Let your awareness fall onto your breathing.
Notice your breath,
Breathing your body.
The slight rise and fall of your chest and abdomen.
With every inhale.
And every exhale.
Each intentional breath.
Sending a sign of safety and peace to your mind and to your body.
On your next exhale.
Could you feel tension releasing in your face?
All the little muscles around your eyes.
Your tongue.
Your jaw.
Feel your shoulders settling down.
Softening.
Your arms and legs.
Becoming loose and lazy.
Feel your body supported on the surface beneath you.
Held.
And create art.
Allow your awareness to gently focus on your Sankalpa.
Your heart's deepest desire.
Your truest intention.
If you don't have a Senkalpa that you're working with.
Or if you'd like to use a sankalpa just for this practice.
You might use the following.
I am calm.
Safe.
And grounded.
I am calm.
Safe.
And grounded.
Silently repeat this declaration to yourself three times.
Each followed by a deep breath.
I am calm.
Safe.
And grounded.
You may release that now.
Knowing that we will plant its seed of intention once more near the end of the practice.
For now.
Could you visualize a place that brings you feelings of peace and safety?
A place where you feel calm.
Secure.
Grounded.
This could be a place in nature.
A place in your home.
Or even a made-up place.
Visualize yourself there now.
As you note how peaceful you feel in this place.
Let the feelings of peace,
Safety,
And calm move through your body and bring you comfort.
Release the image now.
And as you do.
Let the feelings remain.
As you're gently guided from one body part to the next.
Your awareness moving seamlessly.
Beginning with the tip of your tongue.
Down to the root of your tongue.
Upper teeth,
And gums.
Lower teeth and gums.
Inside the right cheek.
Inside the left cheek.
Upper lip.
The space in between the lips.
Lower lip.
Chin.
Right side of your lower jaw.
Along the jawline up to your right earlobe.
Awareness moving up the ear.
To the point where it connects to the side of your head.
Right cheekbone.
Temple.
The right eye and eyelid.
Closed and heavy.
Right eyebrow.
To the space in between your eyebrows.
Down to the bridge of your nose.
Tip of your nose.
Right nostril.
Left nostril.
Chin.
Left side of your lower jaw.
Awareness moving along the jaw.
Over to your left earlobe.
Up the ear.
To the point where it connects to the side of your head.
Left cheekbone.
Temple.
The left eye and eyelid,
Closed and heavy.
Left eyebrow.
To the space in between your eyebrows.
Crown of your head.
Rock of your head.
Base of your neck.
Right shoulder blade.
Awareness wrapping around to the front of your shoulder.
Armpit.
Upper arm.
Elbow lower arms.
Rest.
Palm of your right hand.
Thumb.
Index finger Middle finger.
Ring finger.
Little finger the thumb and all fingers from root to tip.
Back of your hand.
Breath.
Elbow shoulder.
Right collarbone.
Right side of your chest.
Right ribcage and lung.
Right side waist.
5.
Me.
Lower leg.
Ain't cold.
Heal soul of your foot.
Right.
Big Tone.
Second tone.
Third.
Forward.
Boof.
Tone.
All five toes,
From root to toe.
To tip.
Top of your foot.
And calm.
Knee all of your right foot.
And right leg.
Right side torso.
Right arm,
Hand and fingers.
The entire right side of your body.
The entire right side of your body.
Awareness falling now onto the left shoulder blade.
Left shoulder blade.
Awareness wrapping around to the front of your shoulder.
Armpit.
Upper arm.
Elbow Lower arm.
Rest.
Palm of your left hand.
Thumb index finger.
Middle finger.
Ring fingers.
Little finger.
Thumb and all fingers from root to 10.
Back of your hand.
Rest.
Elbow.
SHOULDER left collarbone.
Left side of your chest.
Left ribcage and lung.
Left side waist.
Bye.
Knee Lower leg.
Ankle.
Heal.
Soul of your foot.
Left big toe Second toe.
Third.
Fourth,
5th toe all five toes from root to tip.
Top of your foot.
Ankle.
Knee all of your left foot and left leg.
Left side torso.
Left arm,
Hand and fingers.
The entire left side body.
The entire left side body.
Awareness moving to the base of your neck.
Base of your neck.
Upper back.
Middleback Lower back.
Sacrum.
Glutes right.
And love.
Both hips.
From the back.
To the front.
Cubic bone.
Navel Center to the space in between your ribcages.
Up to heart center.
Through.
Third eye.
Or the space in between your eyebrows.
Round of your head.
The entire front of your body.
From the crown of your head.
Down.
Down.
Down.
To the tips of all 10 toes.
The entire front body.
Entire front body.
Could you let your awareness slowly drift from the front body to the back.
To the back body.
From the top of your head.
Down your back.
Past your glutes.
The backs of your legs.
All the way down to all 10 tones.
The entire back body.
From top to bottom.
The entire back body.
Feel your body on the surface beneath you.
Your body.
Still?
And relax.
Your body.
Resting in peace.
Follow your breath.
As it moves in and out.
Breath flowing gently in.
And then softly flowing out.
No need to change your breathing in any way.
Breathing in what you need.
Then letting go of what you don't.
Notice the soft rhythm of breath breathing your body.
There's nowhere else you need to be.
Nothing else you need to be doing.
You are here now.
Exactly where you're meant to be.
Just breathe.
Just breathe.
Just.
Breathe.
We will now welcome back your sankalpa.
Planting its intention once more.
You may have used the phrase I am calm.
Save.
And grounded.
I am Kong.
Save.
And grounded.
You may release your sankalpa.
As you slowly begin to wake the body.
If you'd prefer to linger in stillness for a while longer.
Feel free to pause this recording.
Or remove your headphones.
In your mind's eye.
Could you visualize the room you're in?
And where you are in the room.
Visualize the walls.
The ceiling.
The floor.
Feel your body on the surface beneath you.
Feel your clothes against your skin.
The weight of the blanket that might be covering you.
Begin to bring in sounds other than my voice.
Note any fragrances in the air.
Bring small movements to your fingers and toes.
To your wrists and ankles.
You might very slowly.
Nod your head from side to side.
Perhaps allow a stretch.
Or you might choose to roll.
Onto your side.
Let your movements be gentle.
And intuitive.
What does your body want to do right now?
There is no right or wrong way.
And there is no rush.
When you return to a fully awakened state.
Please resist the urge to grab your phone or begin busying yourself.
Let your mind and body linger in the benefits of this practice.
For as long as you can.
To fully integrate all that you've received.
Again,
My name is Amanda.
And as always.
It has been such an honor to be your guide today.
I so much appreciate you giving your precious time to be here practicing with me.
If you have a moment,
I'd like to kindly ask that you leave a comment.
Even just an emoji.
Letting me know how you feel.
Your comments mean so much to me and they help others to find this free offering and benefit from it as well.
May you move through the rest of your day feeling grounded,
Safe.
And at ease.
Namaste.
