namaste this is ali and this is a short yoga nidra to reboot your energy and reset your nervous system one of the most important things to cultivate a state of deep rest is to get completely comfortable so as you lie down take a moment to adjust pillows blankets props beneath your knees or any other supports that might allow you to settle even deeper into a state of effortless relaxation in the body as you close your eyes let your attention scan through your body to see if there are any little micro adjustments you could take to
create even more comfort allowing yourself to really land in the support of the earth beneath your body checking in with the legs hips spine arms the head and the neck and now three physiological size taking two sips of air in through the nose and releasing through the mouth a long exhale and again two sips in releasing filling the lungs to their full capacity and slowly slowly letting go releasing into the ground as you exhale letting your breath come back to a natural rhythm now begin to sense the environment around you the sounds the aromas inside
of the nose the light or darkness beyond your eyelids sensations of warmth or air on the skin sensations inside of the mouth relaxing the jaw and the tongue releasing any of the little micro muscles around the eyes and into the forehead [Music] it can be helpful to set an intention for your deep rest practice so if you're working with a particular intention you can bring that in now or you might mentally whisper i am resting deeply within myself restoring mentally emotionally physically energetically and spiritually i am resting deeply within myself restoring mentally emotionally physically energetically
and spiritually and now we'll begin to rotate attention through the body let your attention flow from point to point sensing any feelings or sensations along the way could you bring all of your attention to the tip of your tongue and sensing the entire tongue all the way down to the root of your tongue sensing the teeth and the gums the roof of the mouth inside of the right cheek inside of the left cheek a sense of the jaw the chin the lower lip the upper lip the flow of air at the tip of the nostrils
inside of the right nostril inside of the left nostril the nasal flares the bridge of the nose the point in between the eyebrows the right brow [Music] temple cheekbone the right eye itself warm and radiant with sensation the eyelid towards the back of the eye all of the little intricate muscles behind the right eye softening attention back to the space between the eyebrows the left brow temple cheekbone the left eye itself full of warmth and shimmering with sensations relaxing into the darkness behind the eyelid sensing all of the little micro muscles behind the eye softening
attention migrating to the center of the forehead into the entire scalp and the hair sensing the right ear [Music] and inner ear the left ear and inner ear down into the throat in the center of the throat base of the throat center of the chest the right side of the chest right shoulder [Music] elbow wrist palm of the hand the right thumb the second finger third finger fourth finger and the little finger all five fingertips the right hand a sense of the whole right arm the whole right arm alive and radiant with sensation right side
of the chest heart center left side of the chest left shoulder elbow [Music] wrist palm of the hand thumb [Music] second finger third fourth the little finger all of the fingertips of the left hand a sense of the whole left arm the whole left arm alive radiant with sensation left side of the chest heart center the diaphragm gently rising and falling the navel rising and falling with the breath the bowl of the pelvis the right hip knee ankle sole of the foot top of the foot the big toe second toe third fourth little toe all
five toes of the right foot a sense of the whole right leg simultaneously of cells and the right leg alive radiant from the whole right leg to the bowl of the pelvis to the left hip knee ankle sole of the foot top of the foot the big toe second toe third fourth the little toe all five toes the left foot in the sense of the whole left leg the whole left leg in trillions of living cells buzzing with sensation and aliveness begin to welcome both legs simultaneously could you divide a tension equally between both legs
sensing the volume of the legs sensations the pelvic bowl the whole spine and torso front and back both arms neck throat whole face and head the entire body resting deeply sensing the back of the body and the front of the body the whole right side of the body the whole left side of the body the entire body resting deeply [Music] feeling the whole body breathing [Music] a gentle movement of breath as you notice the natural pace of your breath the natural flow of air could you imagine trillions of cells inhaling trillions of cells exhaling so
as you're breathing in you could imagine the whole body breathing in becoming porous trillions of cells inspiring as you breathe out trillions of cells exhaling together just imagining inhaling filling with oxygen energy prana exhaling releasing anything that's no longer needed here letting it go continuing this for a few moments at your own pace [Music] [Music] [Music] [Music] releasing that and allowing yourself to bask in the state of deep rest for the next few moments nothing to do but rest in effortless presence and you might welcome back the intention i am resting deeply within myself regenerating
mentally emotionally physically energetically [Music] spiritually [Music] deeply resting [Music] all aspects of myself [Music] so [Music] [Music] [Music] and now take a moment to feel your body breathing feel the support beneath your body and the shape of your body begin to invite any sounds around you and when you're ready start to deepen your breath inhaling and releasing through the mouth you might do this a couple of times as you start to very slowly move the fingers and the toes nodding the head and taking more movements as you're ready just very slowly and gently awakening your
body taking as much time as you need to transition to laying on one side and taking a moment to savor the state that you've cultivated the benefits of deep rest you might place your hand on your heart and mentally whisper the words thank you thank you for taking this time for yourself to move back out into the world in a calm and regulated state for the benefit of all beings thank you so much for taking the time to practice with me today again my name is ali and i release new yoga nitra deep breast recordings
each and every week and you can learn more about me and my programs and trainings at alleyboothright.com you can download these recordings if you'd like to have a ad-free experience off of the youtube platform and i'm deeply grateful for the community of people globally around the world who are practicing yoga nidra with me each and every day here on my channel i'd love to hear from you in the comments you could let me know where you're practicing from how you're feeling after this practice you might let me know how long you've been exploring with yoganidra
in your life and what are some of the improvements that you might be starting to see in your way of being in the world what is shifting as you begin to bring these deep breast practices into your daily routines if you are a part of our community in the yoga nitra teacher training i especially can't wait to hear from you in the comments and i hope that you are enjoying everything that you're learning in this beautiful community that we're creating together i hope that you have a most wonderful day may be peaceful may be happy
may be healthy may be free namaste
