Hello and welcome to this Yoga Nidra.
Which is a practice centered all around embodying the fluidity,
The creative life-giving.
Nature of the element of water.
This practice is in particular supportive if you feel a bit stuck.
Or maybe dried out in inspiration or in any aspects of your life.
So if you're ready to dive into this beautiful part of you,
That is simply flowing through your veins,
Flowing through your energy body.
Find your way towards settled position.
Perhaps lying down or maybe a little bit more upright.
Whatever position is comfortable for you.
So that your physical body can rest comfortably.
So that you don't need to worry about holding yourself up in any way.
Take you time to arrive.
Settle into your yoga nidra nest.
Held by the safety of the environment within which you find yourself.
If you feel like it is time for you to start inviting the awareness inwards,
Maybe you might even close your eyes or start softening your gaze.
Allowing for all the sounds of the environment to be here just as they are.
In the same way that the sounds within your own mind might be there.
Welcome.
In the same way that all that is present within your own experience is welcome.
Because you are welcome exactly as you are.
There is nothing for you to achieve.
Nowhere specific to get.
Simply give yourself the permission to surrender to the flow of this practice.
The flow of this natural process of deep restoration.
That is the gift of Yoga Nidra.
And as you're here.
And now.
.
.
Allowing my voice to be the guide,
Not necessarily holding onto the words or the meaning of the guidance.
Simply allowing for the voice to be guiding you.
Without trying to understand.
Or make sense of it.
And this voice,
This guidance might take you on a journey.
That begins in the physical body.
Resting the heels.
The back of your body,
The back of your head,
Held and steady.
So that your breath can move in and out fluidly.
Notice where you feel your breath coming and going.
Notice the quality of your breath.
If there is any.
Constriction perhaps.
Anywhere.
The journey in between the nostrils where the air enters.
Through the nasal passages,
The back of the throat.
Down into your lungs,
Feeling your belly,
Your chest rising and falling.
If you notice there is somewhere where it feels a little bit tight,
Perhaps giving yourself permission to sigh.
To allow for the air to clear out and to find its own passage,
Its way to move in and out.
Knowing that breath doesn't stop in the lungs but the journey continues to every cell of your body.
And see if you could allow for each exhalation.
To slow down a little.
Perhaps as if the exhalation.
Was a little bit heavier because there is some of the accumulation in your body that is being removed,
Taken away from the body.
So each exhalation takes a little while longer because there is nowhere to rush,
Nowhere to go.
And with your breath having its natural rhythm.
That you do not need to control or get involved in.
You might find your tongue and move it in the space in between the outer teeth.
And the inside of your mouth.
And draw circles as if you were separating the teeth from the lips from the skin.
A big circle through your tongue,
Releasing tension in the jaw,
In the mouth.
And also perhaps even feeling into the fluidity and the wateryness inside your mouth itself.
You might want to swallow.
Following with your awareness this journey of the physical water from your mouth down your throat all the way into your belly.
Into the belly and also into the chest.
Your awareness might pause in the chest for a little moment,
Simply listening.
Listening to a little whisper of your heart.
A quiet whisper.
This moment of wordless listening.
Perhaps there is a sankalpa that wants to be heard and repeated.
Maybe you're simply present to the moment of quiet.
As if you were pooling your awareness.
And this clear pond in your heart.
And from this moment.
Can invite the awareness to turn itself into a beautiful,
Summerly,
Warm rain.
Rain of awareness that is falling upon the land,
The landscape of your physical body.
Simply irrigating the entire body with love and compassion.
Through this beautiful rain.
The warm water.
That's landing.
Upon the crown of your head.
The skull.
Covering your entire forehead.
The space in between your collarbones.
Onto both of your shoulders.
And the rain is starting to flow down into both of your elbows,
The little pools there.
Flowing further down into both of your wrists.
And arriving into the palms,
Like two little lakes.
Filled with the accumulation of rain.
Moving further down.
Into the 10 little rivers.
Ten little fingers like the little streams.
Both thumbs,
Index finger.
Metal Fingers.
Ring fingers and the little fingers.
Both hands and arms full of this water.
The awareness full of love and compassion.
As the rain now moves its attention towards the chest.
Pooling at the heart center.
From there,
The water starts spreading towards both sides of the chest.
Down through the belly.
Pulling into the tiny little hole of the belly button.
Arriving into the bowl that is your pelvis.
Whole pelvis filled with this rain of love and compassion.
As it continues flowing down the hips.
The upper legs,
Through the knees,
Your lower legs,
Landing in the feet,
The soles of your feet.
And the teeny tiny rivulets on each of your toes Big toes.
Second.
There.
Fourth,
And the fifth time.
Your entire body.
Saturated with a rain of love and compassion.
Water moving fluidly in every cell of your body.
Water that is not stagnant and stuck.
Water that is moving.
Through the entire body.
The right side of your body.
And the left side.
The left side.
And the right side.
Your entire body.
Saturated.
With the rain of love and compassion.
Feeling into the movement of the awareness.
As it follows the movement of air.
Entering the right nostril with inhale and traveling down the right side of your body.
And then exhaling through the left nostril,
Left side of the body.
Inhaling through the left from the feet all the way up.
And exhaling through the right from the nose all the way down to the foot.
Inhaling through the right foot all the way up to the nostril.
Exhale down through the left nostril all the way down to the sole of the left foot.
Inhale from the left foot up to the left nostril.
Exhaling down the right side.
Inhaling up the right side.
Exhaling down the left side.
Finding your own rhythm,
Inhaling up the left side.
Exhaling down the right side.
Staying for a little moment with this movement within.
Constant flow of air,
Of energy.
The Inner River.
No need to worry about getting it right knowing that be aware of it or not.
The river continues flowing.
Releasing any effort here.
As you allow for your awareness to pull itself,
To spread out.
On the surface of your body.
The upper part of your body.
As if all the water of your awareness was simply staying on the surface.
Meaning connected to the upper part of your body,
The part that is in touch with the air,
The sky,
With the space above.
And then releasing and connecting to the roots,
To the lower parts of your body.
As if all the watery awareness has found its way to soak in deep.
All the way to the bottom,
The parts of your body that are in contact with the earth.
And what would it be like now to be present both to the surface,
To the upper layer?
And the bottom,
The lower layer.
And all in between.
What would that be like?
And then this base of.
.
.
Spaciousness.
Presence and witnessing.
Could you welcome the whisper of your heart one more time?
Allowing for your heart's whisper to fill in the silence.
Like the sound of the rain.
Or laying upon the roof.
The wordless song of your own heart.
Allowing for it to spread through every part of your body,
Including the very edges of your body.
The tips of your fingers,
The tips of your toes that might start wiggling and waking up.
As if the wateriness within actually started bubbling,
Boiling and waking up.
Maybe so much so that it turns into a full body stretch and a yawn.
As you slowly,
Gently follow potentially the urge towards finding a more upright position.
And as you land here,
Transitioning to a more everyday state of awareness.
Invitation for you is to close with three breaths of gratitude.
Your right hand landing on your heart,
Feeling the heartbeat as you take a breath in.
And exhale in gratitude for yourself.
For showing up.
Placing the left hand on top of your right.
The second breath is the breath of gratitude for your support the people in your life.
That hold you.
And then the final third breath is the breath of gratitude for the practice itself that has brought you to this moment right here,
Right now.
And with this,
Our watery yoga nidra is now complete.
