Welcome to your Yoga Nidra practice today.
In today's practice we will be cultivating a sense of safety,
Warmth and belonging.
So let's begin by carefully nestling in to your cozy,
Safe sanctuary,
Your Yoga Nidra nest.
Lying on your back or in a comfortable position,
Place a pillow behind your head and perhaps your knees.
During the practice of Yoga Nidra your body temperature might lower,
So place blankets over you for warmth.
You might wish to tuck yourself in to create a cocoon.
Do these things for yourself with care,
Love and affection.
Taking your time to get completely comfortable and at ease,
Making any small adjustments to your head and neck,
Shoulders,
Hips,
Legs.
Completely relax and feel held,
Supported by the ground beneath you.
Observe your body in its entirety and make any small adjustments now to be able to rest comfortably.
You might wish to set an intention to stay awake and aware throughout the practice,
Knowing that if you do fall asleep,
Your body is just taking the rest that it needs.
And although your intention is to remain still,
Know that you can move or adjust your body at any time.
Think of my voice like a magnet attracting your attention without effort.
And if your attention does wander,
Don't worry,
Trust that you will effortlessly find your way back to my voice.
Give yourself permission to rest deeply here in this practice of Yoga Nidra.
There's nothing to do here,
There's nowhere you need to be,
Nothing to work out,
Nothing you have to do.
We're going to begin with the physiological sigh.
This breath occurs naturally.
When our bodies recover from an emotional release,
Like weeping or shock,
Our bodies know what to do to find calm and to relax our nervous system.
So we begin by taking two sips of air in through the nose,
And a long exhale through the mouth.
A nice long exhale,
Letting tension out of the body.
Inhale for two,
And a long exhalation.
Let's do that three more times at your own pace.
One more time,
Two sips of air in,
And a long exhalation,
Letting it go,
Let it go.
Feel your breath return to its natural rhythm,
Air moving in and out of the body.
Bring your attention to your heart,
The center of your heart,
And begin to visualize the electromagnetic field of your heart expanding outwards.
Perhaps it's a warm golden or shimmering silver light.
What do you see or sense?
Sense the glow of your heart's energy above,
Beneath,
And all around you,
Enveloping your body,
From your chest,
Around your head,
Shoulders,
Arms and torso,
Hips,
Legs and feet.
Imagine a glowing protective field of light all around you now.
Into this field you have created,
Invite a sense of calm and well-being.
Into this place,
Welcome in an intention for this practice or your sankalpa.
Perhaps you can choose,
I am healthy,
Safe and calm,
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 rest here at this area of the body.
Bring awareness to the tip of your tongue and all the way down to the root of the tongue.
Inside of the right cheek,
Inside the left cheek.
The teeth and the gums.
The lower lip,
Upper lip.
And notice the air moving in and out of the nose.
The coolness of the inhalation,
The warmth of the exhalation.
The center of the forehead,
The mind's eye center.
The right eyebrow,
Temple and cheekbone.
The right eye and all of the little muscles behind the eye.
The left eyebrow,
Temple,
Cheekbone.
The left eye and all of the muscles behind the eye.
The right ear,
The left ear.
Both ears listening.
Back of the neck,
Center of the throat.
The right side of the chest.
Right shoulder,
Elbow,
Wrist.
The right palm,
Back of the hand,
Thumb.
First finger,
Second finger,
Third,
Little finger.
The space between and around the fingers.
Take time to allow your attention to return to the left side of the chest.
The left shoulder,
Elbow,
Wrist.
The left palm,
Back of the hand,
Thumb.
First finger,
Second,
Third,
Little finger.
The space between and around the fingers.
Return your attention to the heart center,
The heart center.
The waist,
The belly,
The pelvic bowl,
Right hip,
Knee,
Sole of the right foot,
Big toe,
Second,
Third,
Fourth,
Little toe.
The space between and around the toes.
Taking time to allow your attention to return to the pelvic bowl.
Left hip,
Knee,
Ankle,
Sole of the left foot,
Big toe,
Second toe,
Third,
Fourth,
Little toe.
The space between and around the toes.
Bring attention throughout the right side of the body.
The right side of the body.
Allowing your attention to rest in the right side of the body.
Taking time to shift your attention to the left side of the body.
Throughout the left side of the body.
And now feel the whole body now.
The whole body,
A radiant field of sensation.
Feeling sensation throughout the whole body.
Returning your attention to the breath.
Air moving in and out of the body.
Waves of respiration rolling in and rolling out.
Just sensing the expansion and release of the breath.
Without changing the natural rhythm of breath.
Imagine breathing in through the sole of your right foot.
All the way up to the crown of the head.
Exhaling from the crown of the head to the left foot.
Inhale sole of the left foot to the crown of the head.
Switching sides,
Exhale from the crown of the head to the right foot.
Easy,
Natural flow in and out.
Sole of the foot,
Crown of the head.
Switching sides,
All the way down to the sole of the foot.
Continue to breathe in an easy,
Natural rhythm.
Feeling the energy of the breath moving from foot to head on the inhale.
Head to foot on the exhale.
Just imagining.
Letting go of that,
Rest here a while in the infinite space of awareness.
Bring your attention to the space in front of your closed eyes.
Notice the darkness,
Light or colors that might appear.
Into this place,
Welcome the image of a beautiful bird in flight.
Gliding effortlessly through the vast blue sky.
Rising and falling on the warm currents of air.
Notice how its wings stretch wide,
Catching the gentle breeze as it soars higher and higher.
Unburdened and light.
Feel the sense of space and freedom as if you too are floating.
Supported by the air,
Completely at ease.
Let any tension or worry drift away,
Carried off on the breeze.
As you continue to watch the bird glide,
Effortless and free.
See the bird arrive at its nest,
A soft,
Woven sanctuary.
The nest is cradled securely in the sturdy arms of an ancient tree.
Picture the bird settling into its nest,
Tucking its wings close.
Feeling the warmth and protection all around.
Notice how the nest holds the bird.
Soft,
Nurturing and perfectly shaped for comfort and rest.
The world outside may move and shift,
But here in the nest,
There is only safety and peace.
Allow yourself to feel as if you too are nestled in this sanctuary.
Imagine the gentle embrace of the nest around your body.
Supporting every part of you.
Holding you with complete care and tenderness.
Let this feeling of safety and belonging fill your entire being.
Just as the bird trusts the strength of its nest and the tree that holds it.
Why not rest here in this sanctuary of peace?
Welcome back your Senkalpa.
Allow your heart's vow to rest here with you.
Return your attention to the breath at the belly.
The air moving in and out.
On the next inhalation,
Begin to count up from 1 to 5.
Inhaling 1,
Exhaling 1.
Inhale 2,
Exhale 2.
Continuing at your own pace to 5.
With eyes still closed,
Become aware of the space around you.
The walls and windows.
How your body meets the earth.
The blanket,
The pillows beneath your head.
And when you're ready,
Slowly start to awaken the body,
Making slow,
Gentle movements.
Slowly roll onto your side.
Allow time to come back to the waking state.
Notice any sensations in your body.
And when you're ready,
Flutter the eyes open,
Taking in the world around you.
Thank you for practicing Yoga Nidra with me today.
Namaste.
