Welcome to your Yoga Nidra practice today.
Today's practice is designed to cultivate a deep feeling of trust within yourself,
In your body and in the present moment.
This is a practice to help you find rest and stability,
Especially in times of uncertainty.
Begin by settling into a comfortable position.
You may choose to lie flat on your back or in any way that feels most restful for you.
Place a pillow beneath your head and perhaps another under your knees,
Allowing your body to fully relax.
Allow your eyes to gently close.
Take a slow breath in and as you exhale,
Let your body sink a little deeper into the surface beneath you.
Feel the gentle support of the earth holding you safely.
As we move through this practice,
Remember there's nothing you need to do,
There's nowhere you need to be.
Simply listen to my voice and trust the process.
If your mind wanders,
Gently bring your attention back to the sound of my words and to your breath.
Direct all of your attention to the inhalation and the exhalation.
The air moving in and out of your body.
Without changing your breath,
Just noticing the natural rise and fall of the breath.
At the belly,
Trusting that after each exhalation,
The inhalation will come.
Trusting the body to effortlessly breathe itself.
There's no need for action or intention.
Trusting that your body knows what to do.
One breath after another,
In and out.
Welcome in your heart's desire,
Your Sankalpa.
If you're not working with a particular Sankalpa,
Perhaps you can choose.
I trust myself and my inner wisdom.
Mentally whispering your heart's vow to yourself three times.
Allow your attention to move through your body following the guidance of my voice.
As I name a body part,
Let your attention settle here in this area of the body.
You might imagine that you can breathe in and out of each part of the body.
Start by placing your attention at the mind's eye center,
The center of the forehead.
The right eyebrow.
Right eye.
Left eyebrow.
Left eye.
The tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Inside of the mouth.
The tip of the tongue,
All the way down to the root of the tongue.
Both ears,
Left and right.
The throat center.
The throat center.
The right side of the chest.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
The palm of the hand.
The back of the hand.
All five fingers of the right hand.
Allow your attention to return to your heart center.
Left side of the chest.
Left shoulder.
Upper arm.
Elbow.
Forearm.
The tip of the tongue,
All the way down to the root of the tongue.
Wrist.
Arm of the hand.
And the back of the hand.
All five fingers of the left hand.
Allowing time for your attention to return to the heart center.
The lungs.
Waist.
Navel.
Lower belly.
The right hip.
The thigh.
Front and back.
Knee.
The calf and the shin.
Ankle.
The sole and top of the foot.
All five toes of the right foot.
Returning your attention to the lower belly.
The left hip.
The thigh,
Front and back.
Knee.
Calf and the shin.
Ankle.
The sole and top of the foot.
And all five toes.
Bring your attention throughout the left foot and left leg.
Continuing up the left side of the body.
The left arm.
The left side of the body.
Breathing in and out throughout the left side of the body.
And the right hemisphere of the brain.
Left side of the body.
And the right hemisphere of the brain.
Allow your attention to move to the right side of the body.
Throughout the right leg.
Right side of the body.
Right arm.
The right side of the body.
And the left hemisphere of the brain.
Right body.
Left brain.
And now,
Allow your awareness to spread through the whole body.
The whole body now.
Imagining breathing in and out.
Inhaling and exhaling throughout the whole body now.
The natural,
Easy flow of air in and out.
Trusting your body breathing itself.
Begin to imagine breathing through your whole body.
Inhaling from the soles of your feet all the way up the body and to the crown of the head.
Exhaling back down from the crown of the head to the soles of your feet.
Just imagining the energy of the breath.
Moving from the soles of your feet to the crown of your head.
And exhaling from the head to the soles of the feet.
The river of breath washing through you.
Cleansing each part of you.
From the soles of the feet to the crown of the head.
Crown of the head to the soles of the feet.
Letting go of that,
Start to count your inhalation and exhalation.
Inhaling 10.
Exhaling 10.
Inhaling 9.
Exhaling 9.
Continue counting down at your own pace.
Bring awareness to the space in front of your closed eyes.
Rest your mind in this infinite space.
Become aware of the darkness and any light or color images that may appear.
Into this space,
Welcome the image of light sparkling on the surface of water.
Sunlight glinting and reflecting on a gently flowing river.
Notice the soothing sounds of the water.
The warmth of the sun.
And the fresh scent of the riverbank.
Watch as a single leaf drifts down,
Landing softly on the water's surface.
The edges of the leaf curl gently,
Forming a tiny raft.
Effortlessly,
The leaf floats,
Carried by the gentle current.
Imagine yourself as this leaf,
Completely supported by the gentle current.
By the water,
Moving easily downstream.
Feel yourself letting go.
Trusting the wisdom of the river to guide you.
There's no need to control.
No need to effort.
You are supported and guided.
Trust in the flow.
And allow yourself to be carried with ease and grace.
Welcome back your Senkoupa to be here as a felt sense.
I trust myself and my inner wisdom.
Now once again,
Notice the sunlight sparkling on the surface of the water.
And the gentle flow of the river.
The peace of this moment.
Notice the ease of your breath.
Inhale after exhale after inhale.
Carry this sense of trust with you as you begin to return to the room.
Feel the solid earth beneath your body.
And any sounds in your environment.
Take a deep breath and start to awaken your body slowly.
Thank you for practicing Yoga Nidra with me today.
Namaste
