namaste my name is ali and welcome to your yoga nidra practice this yoga nidra is meant to reset your nervous system and you might imagine this process like a full body massage for your brain an entire peripheral nervous system combined with a full-body acupuncture treatment this meditation is meant to help you drop into the deepest states of rest and relaxation so let yourself come to rest in your cozy and warm yoganidra nest making sure that you have everything that you need to get completely comfortable pillow behind the head the knees blanket for warmth perhaps an
eye covering to block out any light in your space as you nestle in make sure that you take any little adjustments necessary to get 100 comfortable and then taking two sips of air in through the nostrils exhaling through an open mouth letting the jaw soften letting go all of the air exiting inhaling twice through the nose letting it go with a gentle sigh [Music] long exhalation and one more time two sips in and releasing letting the body become heavy sinking into the support beneath you letting the nervous system begin to unwind untangle and allowing yourself
to arrive fully landing here in this moment of deep rest allowing the body to regenerate relaxing back into a natural breathing rhythm like gentle waves rolling in rolling out relaxing the jaw the tongue all of the muscles around and behind the eyes all of the little micro muscles in the forehead intricate little muscles through the whole scalp and face becoming effortless you might imagine the two hemispheres of the brain like tense muscles and just relaxing those open releasing tension and clenching could you imagine this relaxation of the tissues migrating down through the whole body shoulders
arms hands belly pelvis and legs all the way down towards the toes imagine yourself cocooned here in this warm gentle moment of deep rest and relaxation sheltered momentarily from the outside world free to be here now in this sanctuary within yourself allowing the mind to dissolve momentarily as if the mind could be swallowed up by the presence of the heart relaxing from thinking and planning dropping into the world of listening sensing open to the experience [Music] of sound and sensation it's time to invoke your senculpa and if you don't have a particular intention that you're
working with you might state the san culpa i rest deeply to honor and restore each layer of myself mentally whispering three times allow this intention to linger for the duration of your practice and now a rotation of consciousness throughout the body could you bring all of your attention to the tip of the tongue the roof of the mouth the teeth and the gums the inside of the right cheek the inside of the left cheek the space between the upper and lower lips the flow of air inside the nostrils the tip of the nose bridge of
the nose sensing both eyebrows temples both eyes together becoming heavy relaxing back into their sockets the center of the forehead the whole forehead allow presence to soak into the entire scalp and hair the whole right hemisphere of the brain the whole left hemisphere of the brain both hemispheres of the brain simultaneously the brain stem the root of the tongue the whole jaw the center of the throat the pit of the throat the heart center right side of the chest the right shoulder upper arm elbow forearm wrist palm of the hand back of the hand thumb
first finger second third small finger back to the palm wrist forearm elbow upper arm shoulder shoulder blade rib cage waist hip the whole thigh the knee leg ankle heel of the foot sole of the foot top of the foot the big toe second toe third for little toe sense of the whole foot the entire leg the whole right side of the body simultaneously the whole right side of the body and the left hemisphere of the brain together feeling the whole right side and left hemisphere of the brain allowing attention to come back to the center
of the chest left side of the chest shoulder upper arm elbow forearm wrist palm the hand back of the hand thumb first finger second third small finger palm of the hand wrist forearm elbow upper arm shoulder blade whole ribs on the left side waist hip the whole thigh knee lower leg ankle heel of the foot sole of the foot top of the foot the big toe second third fourth little toe the entire foot and the whole left leg the whole left side of the body the whole left side of the body and the right hemisphere
of the brain simultaneously welcoming the whole left side whole left side body right brain both hemispheres of the brain right and left side of the body simultaneously the whole body the whole body effortless deeply resting sensing the breath and the body breathing itself in the nostrils might you notice any warmth as you exhale perhaps coolness as sensation on the inhale feeling the sensation of breath sensing the ocean of air around you waves rolling in waves rolling out deeply resting as you witness this easy organic breath begin to count down from 18 as you inhale mentally
whispering the word 18 as you exhale eighteen on the next inhale seventeen exhale seventeen continuing at your own pace releasing that once again welcoming that natural flow of inspiration and expiration the next time that you inhale might you imagine your body becoming weightless floating floating up off of the earth spacious and light floating on the breath the next time that you exhale might you imagine your body becoming heavy sinking so heavy the whole weight of your body the volume [Music] of your body becoming even heavier each exhale sinking deeper on the inhale imagining lightness again
as you breathe in and out imagine floating weightless spacious and as you float here might you bring all of your attention to the center of the forehead in welcoming a rotation of images your bare feet standing on the earth bare feet standing on the earth the smell of flowers in the air the smell of flowers in the air sunlight shining through the trees sunlight shining through the trees birds singing a symphony of birdsong a horizon full of mountains a horizon full of mountains the setting sun of magnificent setting the sun ocean waves in the moonlight
ocean waves and the moonlight the dancing flames of a fire the flickering flames of a warm fire a silent owl gliding through the night sky a silent owl the milky way all across the sky the milky way expanding light years beyond the solar system a sense of oneness with all that there is a sense of oneness with all that there is basking here in the sense of vast oneness and interconnectivity with all of existence might you welcome your sencopa to be here now feeling it or stating it you might imagine yourself here floating in the
constellations imagining the outline of your body like twinkling stars the constellation of you begin to sense and feel the physical edges of your body and feel the volume of your body resting in your cocoon your nidra nests feeling the body breathing itself and then welcoming a deep breath in through the nose and release [Laughter] and then slowly two sips in through the nose and release [Laughter] and again releasing one more time allow your breath to soften and allow yourself to simmer in the benefits of this practice for the next few moments there's no rush just
notice how you feel let yourself bask here as you begin to slowly bring little movements to the fingers the toes take as much time as you need you begin to nod the head and make larger movements thank you for practicing with me today my name is ali and you can find this recording and all of my other yoga nidra and meditation and insomnia recordings in the links below on my website i'd love to know how you feel after this particular experience you might take a moment to leave me a comment or a reflection here on
youtube i feel so honored to hear from each of you guys on this channel and i read every single message and respond to as many as i can i hope that you have a wonderful day and of course if you'd like to go deeper into the teachings of yoga nidra or restorative yoga please check out my website where you can find my online yoga nidra teacher training transformational sleep and you can find my online restorative teacher training moon to moon restorative yoga i hope that you have a wonderful day and i hope to see you
next week in the next yoga neutral recording here on my channel may you be happy may you be healthy may you be free namaste
