Welcome to this practice of yoga nidra.
This practice is on the element of water and water is about flow and emotional healing.
So our intention will center around self compassion and emotional release or finding fluidity in challenging situations.
Allowing emotions to flow freely and heal to move through life with grace and ease.
So allow your body to feel as comfortable as it can be.
Adjust yourself even that little bit more to ensure that you can rest fully and let go in this practice.
And as you settle begin to bring your awareness to the contact of the body on the surface beneath.
Notice the parts of the body that might feel more tense or pressured,
Compact and bring your awareness to the parts of the body that might feel more free or loose or spacious.
Welcome your whole body being held and fully supported by the surface beneath.
The whole of you is welcome here.
And as you lie on the surface begin to notice the parts of the body that might feel warmer,
The parts of the body that might feel cooler.
Perhaps bringing your awareness to the extremities in the body,
Tips of fingers and the tips of the toes.
What's the temperature like there?
And what's the temperature in your core,
Your center and your chest?
And when you place your attention at the tip of the nose noticing the air that comes in and the air that goes out.
Perhaps bringing your awareness to the temperature of the air that comes in might feel cooler to the air that comes out.
Feel the air touching the skin.
Feel the sensations in the body from the parts of the body that are covered and uncovered.
And draw your awareness to the moisture in the body.
Perhaps the moisture behind your closed eyelids as they settle into deep rest.
And welcome anything you can see behind your closed eyelids,
Shadows,
Shapes,
Colors.
Welcoming as well anything you can smell,
Smells that you can name and not name.
Anything you can taste and feel into the moisture inside the mouth,
Around the teeth,
Gums and under the tongue.
And as you lie horizontally your digestive system might begin to work and be active.
And it might bring some sounds and some noise into this practice.
As your digestive juices begin to release,
Welcome any sounds and any noise that are coming from within the body.
Perhaps a sneeze or a cough or yawn.
And welcome as well sounds and noise that are further away,
As far away as you can hear them.
All the way above and all the way below.
To the right and to the left.
And welcome sounds that are nearby or closer by.
The sound of my voice and the chime.
And more intimate sounds too like the sound of your own breath.
And observe the breath as you inhale and as you exhale.
Follow the breath all the way to the very top on the inhale.
And all the way to the very bottom on the exhale.
Breathing easily and comfortably and perhaps noticing the rise and the fall of the breath.
The full cycle of the breath.
Maybe visualize the breath rising like a wave of the ocean from the tips of the toes to the crown of the head.
And then the wave receding down the body on the exhale from the crown of the head to the tips of the toes.
Inhaling up the body and exhaling down the body.
Following the wave of the breath as it comes in and as it goes down and out.
As if the whole body could move fluid like the waves in the water.
And in these waves allow emotions to flow freely and heal.
To move through life with grace and ease.
And we'll begin the rotation of awareness around the body.
Starting from the crown of the head.
The highest point in the body.
Feeling into the crown of the head and perhaps visualizing little droplets in all the body parts as we go through them.
Starting with the droplets at the top of the head.
Feeling them trickle down covering the whole head.
Front,
Back,
Right side and the left side.
Feeling the fluidity along the whole head.
Down into the forehead.
Little droplets onto the right eyebrow and the left eyebrow.
Left eye and right eye.
Right ear and inner ear.
Left ear and inner ear.
Feeling little droplets into the cheeks on the right and on the left.
Onto the tip of the nose.
Left nostril,
Right nostril.
Upper lip,
Lower lip.
Both lips together.
Chin,
Throat.
Feeling trickles of droplets along the left collar bone and the right collar bone.
The space between the collar bones.
Onto the shoulders on the right and on the left.
Left upper arm and right upper arm.
Right wrist,
Left wrist and both hands.
Tops of the hands,
Palms of the hands and all ten fingers.
Feeling droplets of water along the tips of the thumbs,
Index fingers,
Middle fingers,
Ring fingers and little fingers.
Feeling these droplets spread into the spaces in between each finger.
Feeling all ten fingers fluid,
Flexible.
From the right hand to the left hand.
Left arm and right arm and both arms together.
Feeling the fluidity in the body spreading down deep into the armpits on the left side and the right side.
Right ribcage and left ribcage and into the spaces in between each rib.
Right waist,
Left waist.
Left hip and right hip and down the legs on the right side and on the left side.
Thighs,
Right and left.
Knees,
Left and right.
Shins,
Right and left.
Left ankle and right ankle.
Both feet,
Tops of the feet and the soles of the feet.
All ten toes.
Big toe,
Second toe,
Third toe,
Fourth toe and little toe.
Feeling droplets of water into the spaces in between each toe and all ten toes together.
The whole right foot and the whole right foot.
Back of knees,
Left and right.
Back of thighs,
Right and left.
Whole left side of the body and the whole right side of the body.
Right and left.
Left and right.
The whole way through.
And feeling the fluidity and flexibility releasing through where the right and the left meet at the pelvis and the ribcage.
Feeling the organs in between.
Lungs,
Digestive organs and all the organs in the pelvic bowl.
Feeling the fluidity into the spaces in between each organ.
The whole pelvis.
The upper part and the lower part.
Front,
Back,
Left side and right side.
The whole pelvic bowl.
From the pubic bowl to the tailbone and up through the spine,
Every vertebrae and the space between each vertebrae.
Lower back,
Left and right.
Middle back,
Right and left.
Upper back,
Left.
Right shoulder blade and the left shoulder blade and the space between the shoulder blades.
Meeting at the space at the center in front of the shoulder blades.
At the back of the center of the breastbone.
Feeling into the whole heart space.
The whole heart space.
Allowing the whole heart to expand and contract with every beat.
Feeling the beat spread throughout the whole body.
As if the whole body is beating at the vibration,
The rhythm of the heart.
As you inhale and exhale,
Feel the expansion of the breath as it arises in the body.
Exhale to release,
Feeling fully held by the earth beneath.
Inhaling to feel light and exhaling to feel heavy.
As if when the breath comes into the body,
It fills the body up,
Allowing it to float with lightness.
And as you exhale,
The body sinks deeper in heaviness.
Inviting both heavy and light.
Light and heavy sensations in the body at the same time.
From this place,
Visualize yourself in a serene body of water.
The temperature is just as you like it.
It's your favorite time of day.
It might be a lake or a river or the ocean.
And focus on the gentle movement of the water,
Its cooling and calming qualities.
Allow yourself to feel spacious.
Perhaps feeling into the sensations of floating and being held by the water.
Allowing your emotions to surface and be released like the waves that come and go.
Rising and receding,
Being held and releasing.
Allow emotions to flow freely and heal to move through life with grace and ease.
Feeling the touch of the air on the skin.
Feeling the air at the tip of the nose as you inhale and exhale.
As you slowly reawaken the body,
Feeling the temperature of the inhale cooler to the temperature of the exhale.
And noticing parts of the body that are covered and uncovered and what's the temperature like there.
Welcome anything you can see behind your closed eyes,
Shadows,
Shapes,
Colors.
As you feel into the resting eyes and the moisture behind the eyelids.
Feeling into the moisture inside the mouth,
Around the gums and the teeth and under the tongue.
Welcoming anything you can taste,
That you can name and not name.
Smells you can name and not name.
Welcoming sounds and noise,
Sounds that are nearby and sounds that are farther away.
Feeling the contact of the body on the surface beneath.
Slowly wiggling your fingers and your toes.
Feeling yourself here and now in this space.
Come back,
Come back,
Come back.
And this practice of Yoga Nidra is now complete.
Thank you for listening.
