March 9, 2024 • 16 mins
Join me for an outside, morning yoga nidra session. Listen to the outside sounds of birds chirping, wind chimes chiming and the morning breeze all from my front porch.
This deep relaxation is 14.69 minutes in length and requires NO physical practice. This session is scripted from a position of laying down... but you can do this from a chair.
*Do not listen to this episode or do this practice while operating a vehicle or machinery.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Welcome to episode two ofthe personal shaman podcast.
I'm your host, Polly Behringer.
Specialized in holistic modalities,alternative methods to help
you heal and release trauma.
good morning.
I'm going to share with you apre recorded yoga nidra session
that I did on the front porch.
You should be able to hear the birds inthe background, the wind, the wind chimes.
(00:23):
This yoga nidra session will takeabout 14 minutes after that, you're
going to feel completely relaxed,energized, centered, focused,
filled with love and gratitude.
If you have any physical pains inyour body, you're going to notice
that they've diminished a little or alot, or you may not even notice them.
I recommend maybe just taking a momentand just kind of checking in with
(00:46):
yourself, seeing how you're feeling.
So at the end of the process,you can then go back and reflect.
Yoga nidra is a deep guided meditation.
It'll put you in the deltavibration, which is extremely
healing and therapeutic.
There's a lot of science behind this.
I like to state that just sothat you're aware there has been
scientific proof and evidence thishelps with anxiety, PTSD, depression.
(01:10):
Also helps healing thebody after working out.
So, there's a lot of benefits.
The only physical part of this practiceof yoga nidra is the very beginning
and this is where you're tensingand releasing parts of your body.
This is going to be a veryshort one; so let's begin.
You want to be able to lay down.
Your legs are going to be about hip widthapart, and you're going to relax your feet
pointing out and away from each other.
(01:31):
Your arms, have them down by thesides of your body, palms facing
up, and then I want you to movethem out a couple of inches.
You're going to lay there for a moment.
Tune into your breath.
What this means is you're going to focusin on how your breath feels in your body.
Now do a scan from the top of yourhead down towards the soles of your
feet , scanning for any resistance orany tension anywhere in your body at all.
(01:58):
If you notice any tight spots,resistance, tension, I want you
to send a mental message to thatplace to release and let go.
Take your attention, your awareness overtowards your right leg and right foot.
Stretch out the leg, stretch out thetoes of the foot, curl the toes under,
flex all the muscles in that right leg.
Inhale and lift that leg just aninch off of the floor, squeezing
(02:20):
and squeezing, and then release.
Relax and let it fall; rockthe foot from side to side.
Bring your attention awareness overtowards the left leg, the left foot.
Stretch out the leg.
Stretch out the toes of the foot.
Curl the toes under.
Flex all the muscles of the left leg.
Inhale and lift the legoff the floor just an inch.
(02:41):
Squeezing and squeezing and release.
Just let it fall and rockthe foot from side to side.
Bring your attentionawareness towards your glutes.
Squeeze your glutes, squeezingand squeezing and release.
Take a big breath of air in, pushingyour belly up as far as you can and
holding onto that breath, holding,and then open your mouth and release.
(03:03):
Take another big breath of air in,pushing your chest up, expanding,
and then holding that breath.
Take another small breathof air in, holding.
Open your mouth and release.
Bring your attention and awareness overtowards your right arm and the right hand.
Stretch out the arm.
Stretch out the fingers of the hand.
Curl the fingers in.
(03:23):
Make a fist.
Now, flex all the musclesin that right arm.
I want you to inhale and lift thatarm off the floor just an inch.
Squeezing and squeezing.
And release.
Just let it fall.
Relax that palm facing up.
Bring your attention awareness overtowards the left arm and the left hand.
Stretch out the arm.
(03:43):
Stretch out the fingers of the hand.
Curl the fingers in.
Make a fist.
Flex all those muscles in that left arm.
I want you to inhale andlift it off the floor just an
inch; squeezing and squeezing.
And release.
Just let it fall.
Rest that palm facing up.
Go ahead and take your shouldersand shift them up towards your ears.
And then release.
(04:05):
Bring the shoulders in towardsthe center of your chest.
Release.
Shift the shouldersdown towards your feet.
And release.
(04:44):
Slowly move your head from side to side,relaxing all the muscles in the neck.
And when you're ready, bringit back to center and relax.
(05:22):
Let's bring this attentiontowards our face.
Go ahead and move your jaw upand down, then side to side.
Squeeze your lips together in a pout.
Release.
Suck in your cheeks.
Release.
Wrinkle your nose.
Squeeze your eyes.
(05:45):
Release.
Furrow your brows.
Wrinkle your forehead.
Release.
(06:25):
Now take all the muscles in your faceand squeeze it up towards the tip of your
nose, squeezing and squeezing and release.
Notice now when there's no tensionor resistance in your body,
that your body feels completelyopen and receptive to healing.
Allow yourself to step backand be a silent observer.
(07:28):
Going to go through the body again.
This time we're going tobe mentally releasing and
relaxing each part of our body.
There's nothing physicalabout this part at all.
(07:58):
Bring your attention awarenessdown towards the soles of
your feet and relax them.
Relax your toes, heels, your ankles,relax your calves, your shins, your knees.
Relax your thighs, the upperlegs, relax your glutes, your lower
(08:25):
back, your spine, middle back,upper back, and your shoulders.
Relax the belly, the internal organs.
Your abdominal muscles.
Relax the ribs, your chest,your lungs, and your heart.
(08:57):
Relax the shoulders, the upperarms, your forearms, your wrists,
the back of your hands, the palmsof your hands, and your fingers.
(09:19):
Bring this awareness towardsyour neck and throat.
Relax it.
Relax the jaw, the back of yourhead, your ears, your temples,
and the sides of your head.
Relax your lips, yourmouth, and your tongue.
(09:45):
Relax your cheeks, your nose,your eyelids, your eyes.
The muscles of your eyes, relaxyour eyebrows, place between
your brows, your forehead.
(10:30):
notice now when there's no tensionor resistance in your body,
that your body feels completelyopen and receptive to healing.
Allow yourself to step backand be a silent observer.
(11:21):
Bring your awarenessnow towards your breath.
Notice the gentle flow of airas you inhale and exhale.
Notice the rise of yourchest and your belly.
(11:43):
Allow yourself to step back.
Notice now when there's no tensionor resistance, that your body feels
completely open and receptive to healing.
Be a silent observer to your breath.
(12:37):
bring your attention andawareness now towards your mind.
Allow thoughts to cometo you and through you.
Notice now when there's no tension orresistance your body feels completely
open and receptive to healing.
Allow yourself to step back and bea silent observer of your thoughts.
(13:39):
bring your attention and your awarenessnow to this place of peace within you.
Know that your true nature is peace.
Allow yourself to step back and be asilent observer to this feeling of peace.
(16:06):
You're going to slowly beginto come back into your body.
Wiggle your fingers and your toes.
Give your body a gentle stretch.
And when you're ready, roll overto one side and then slowly
come up to a seated position.
Reflect, see how your body feels, checkin with your breath, your thoughts.
(16:30):
Notice how the energy aroundyou has shifted and changed.
Probably going to notice today, ifyou run into anyone, they're going to
feel a little different around you.
Take in all the good vibes that youjust got done creating, cultivating, and
expanding from you, your personal source,your personal well of high vibes sending
out these great ripples out into the world
(16:52):
I'm so excited to sharethis journey with you.
Thank you so much for just taking time outof your day and reinvesting in yourself.
Welcome to episode two ofthe personal shaman podcast.
I'm your host, Polly Behringer.
Specialized in holistic modalities,alternative methods to help
you heal and release trauma.
good morning.
I'm going to share with you apre recorded yoga nidra session
that I did on the front porch.
You should be able to hear the birds inthe background, the wind, the wind chimes.
(00:23):
This yoga nidra session will takeabout 14 minutes after that, you're
going to feel completely relaxed,energized, centered, focused,
filled with love and gratitude.
If you have any physical pains inyour body, you're going to notice
that they've diminished a little or alot, or you may not even notice them.
I recommend maybe just taking a momentand just kind of checking in with
(00:46):
yourself, seeing how you're feeling.
So at the end of the process,you can then go back and reflect.
Yoga nidra is a deep guided meditation.
It'll put you in the deltavibration, which is extremely
healing and therapeutic.
There's a lot of science behind this.
I like to state that just sothat you're aware there has been
scientific proof and evidence thishelps with anxiety, PTSD, depression.
(01:10):
Also helps healing thebody after working out.
So, there's a lot of benefits.
The only physical part of this practiceof yoga nidra is the very beginning
and this is where you're tensingand releasing parts of your body.
This is going to be a veryshort one; so let's begin.
You want to be able to lay down.
Your legs are going to be about hip widthapart, and you're going to relax your feet
pointing out and away from each other.
(01:31):
Your arms, have them down by thesides of your body, palms facing
up, and then I want you to movethem out a couple of inches.
You're going to lay there for a moment.
Tune into your breath.
What this means is you're going to focusin on how your breath feels in your body.
Now do a scan from the top of yourhead down towards the soles of your
feet , scanning for any resistance orany tension anywhere in your body at all.
(01:58):
If you notice any tight spots,resistance, tension, I want you
to send a mental message to thatplace to release and let go.
Take your attention, your awareness overtowards your right leg and right foot.
Stretch out the leg, stretch out thetoes of the foot, curl the toes under,
flex all the muscles in that right leg.
Inhale and lift that leg just aninch off of the floor, squeezing
(02:20):
and squeezing, and then release.
Relax and let it fall; rockthe foot from side to side.
Bring your attention awareness overtowards the left leg, the left foot.
Stretch out the leg.
Stretch out the toes of the foot.
Curl the toes under.
Flex all the muscles of the left leg.
Inhale and lift the legoff the floor just an inch.
(02:41):
Squeezing and squeezing and release.
Just let it fall and rockthe foot from side to side.
Bring your attentionawareness towards your glutes.
Squeeze your glutes, squeezingand squeezing and release.
Take a big breath of air in, pushingyour belly up as far as you can and
holding onto that breath, holding,and then open your mouth and release.
(03:03):
Take another big breath of air in,pushing your chest up, expanding,
and then holding that breath.
Take another small breathof air in, holding.
Open your mouth and release.
Bring your attention and awareness overtowards your right arm and the right hand.
Stretch out the arm.
Stretch out the fingers of the hand.
Curl the fingers in.
(03:23):
Make a fist.
Now, flex all the musclesin that right arm.
I want you to inhale and lift thatarm off the floor just an inch.
Squeezing and squeezing.
And release.
Just let it fall.
Relax that palm facing up.
Bring your attention awareness overtowards the left arm and the left hand.
Stretch out the arm.
(03:43):
Stretch out the fingers of the hand.
Curl the fingers in.
Make a fist.
Flex all those muscles in that left arm.
I want you to inhale andlift it off the floor just an
inch; squeezing and squeezing.
And release.
Just let it fall.
Rest that palm facing up.
Go ahead and take your shouldersand shift them up towards your ears.
And then release.
(04:05):
Bring the shoulders in towardsthe center of your chest.
Release.
Shift the shouldersdown towards your feet.
And release.
(04:44):
Slowly move your head from side to side,relaxing all the muscles in the neck.
And when you're ready, bringit back to center and relax.
(05:22):
Let's bring this attentiontowards our face.
Go ahead and move your jaw upand down, then side to side.
Squeeze your lips together in a pout.
Release.
Suck in your cheeks.
Release.
Wrinkle your nose.
Squeeze your eyes.
(05:45):
Release.
Furrow your brows.
Wrinkle your forehead.
Release.
(06:25):
Now take all the muscles in your faceand squeeze it up towards the tip of your
nose, squeezing and squeezing and release.
Notice now when there's no tensionor resistance in your body,
that your body feels completelyopen and receptive to healing.
Allow yourself to step backand be a silent observer.
(07:28):
Going to go through the body again.
This time we're going tobe mentally releasing and
relaxing each part of our body.
There's nothing physicalabout this part at all.
(07:58):
Bring your attention awarenessdown towards the soles of
your feet and relax them.
Relax your toes, heels, your ankles,relax your calves, your shins, your knees.
Relax your thighs, the upperlegs, relax your glutes, your lower
(08:25):
back, your spine, middle back,upper back, and your shoulders.
Relax the belly, the internal organs.
Your abdominal muscles.
Relax the ribs, your chest,your lungs, and your heart.
(08:57):
Relax the shoulders, the upperarms, your forearms, your wrists,
the back of your hands, the palmsof your hands, and your fingers.
(09:19):
Bring this awareness towardsyour neck and throat.
Relax it.
Relax the jaw, the back of yourhead, your ears, your temples,
and the sides of your head.
Relax your lips, yourmouth, and your tongue.
(09:45):
Relax your cheeks, your nose,your eyelids, your eyes.
The muscles of your eyes, relaxyour eyebrows, place between
your brows, your forehead.
(10:30):
notice now when there's no tensionor resistance in your body,
that your body feels completelyopen and receptive to healing.
Allow yourself to step backand be a silent observer.
(11:21):
Bring your awarenessnow towards your breath.
Notice the gentle flow of airas you inhale and exhale.
Notice the rise of yourchest and your belly.
(11:43):
Allow yourself to step back.
Notice now when there's no tensionor resistance, that your body feels
completely open and receptive to healing.
Be a silent observer to your breath.
(12:37):
bring your attention andawareness now towards your mind.
Allow thoughts to cometo you and through you.
Notice now when there's no tension orresistance your body feels completely
open and receptive to healing.
Allow yourself to step back and bea silent observer of your thoughts.
(13:39):
bring your attention and your awarenessnow to this place of peace within you.
Know that your true nature is peace.
Allow yourself to step back and be asilent observer to this feeling of peace.
(16:06):
You're going to slowly beginto come back into your body.
Wiggle your fingers and your toes.
Give your body a gentle stretch.
And when you're ready, roll overto one side and then slowly
come up to a seated position.
Reflect, see how your body feels, checkin with your breath, your thoughts.
(16:30):
Notice how the energy aroundyou has shifted and changed.
Probably going to notice today, ifyou run into anyone, they're going to
feel a little different around you.
Take in all the good vibes that youjust got done creating, cultivating, and
expanding from you, your personal source,your personal well of high vibes sending
out these great ripples out into the world
(16:52):
I'm so excited to sharethis journey with you.
Thank you so much for just taking time outof your day and reinvesting in yourself.
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