For rest and reconnection,
Yoga nidra,
Coming home to your body.
This practice is a yoga nidra,
Guided rest.
It's not about effort or sleep.
Although that may happen,
It's an invitation to come home to your body,
To drift in that place between waking and dreaming,
The delta state,
Where a deeper rest is possible.
There is nothing you need to achieve,
Nothing you need to try or change.
Simply listen,
Breathe,
And allow your awareness to follow my words in your own way.
Settling in,
We'll lie down comfortably,
With a blanket if you like.
Let your legs extend naturally,
Arms resting by your side,
Palms open.
If you prefer,
Place a pillow under your knees or head.
Close your eyes gently and feel the support beneath you.
Take a deep breath in,
And a long slow exhale out.
Let your whole body know it is safe to rest.
Now let's set a gentle intention with the mind.
It may be a simple wish like,
I allow myself to rest.
I am at ease.
I come home to myself.
I self-actualize.
Whatever it is,
Repeat it silently.
Repeat it three times,
Silently with sincerity.
We will now travel our awareness and our attention through the body.
Do not move anything,
Only notice.
When I name a part,
Place your awareness there,
And then let it go.
Right hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
And right shoulder.
Now bring your awareness and attention to left hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Now awareness moves to the right toes.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Sole of the foot.
Top of the foot.
Right ankle.
Calf.
Knee.
Thigh.
Hip.
And left toes.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Sole of the foot.
Top of the foot.
Left ankle.
Calf.
Knee.
Thigh.
And hip.
Now the back of the body.
Right buttock.
Left buttock.
Lower back.
Mid back.
Upper back.
Shoulder blades.
Back of the neck.
Back of the head.
Front of the body.
Belly.
Chest.
Throat.
Face.
Jaw.
Lips.
Nose.
Eyes.
Eyelids.
Eyebrows.
Forehead.
Crown of the head.
Your whole body.
From crown to toes.
Aware.
Alive.
Rested.
Relaxed.
Now notice your breath.
Unforced.
Imagine breath flowing in and out through the heart.
Inhale,
Cool and calming.
Exhale,
Warm and releasing.
If you wish,
Silently count.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
Continue to 10.
And then begin again.
If the mind wanders,
Gently return to the breath.
Now imagine yourself beneath a deep night sky.
Stars spread across the dark.
Vast,
Infinite and gentle.
You are lying on the earth,
Held completely.
A soft glow of moonlight washes over you,
Bathing your body in silver light.
It soothes every muscle,
Every thought,
Every edge of tension.
The light that says,
Rest,
You are safe here.
You are whole.
Allow this moonlight to seep into you,
Filling every cell with calm.
Now to deepen the Nidra practice,
We'll notice some opposites.
Notice heaviness in the body.
Feel yourself sinking,
Weighted on the earth.
Now imagine yourself growing lighter and lighter.
Like a feather.
As if you could just float away.
And shift between that feeling of heaviness and lightness.
Feel yourself growing warm.
And then shift to coolness.
Warmth,
Then cool.
Let these opposites wash through,
Balancing you.
And return now to your intention.
The sankalpa we said at the beginning of practice.
Repeat it again,
Silently,
Three times.
As a truth that's already alive within you.
Something you believe in,
Like,
I allow myself to rest.
I am at ease.
I come home to myself.
Whatever you chose in the beginning,
Now is your chance to reintegrate,
Repeat,
And believe in what you're saying.
Now slowly bring awareness back to your breath.
Notice the rise and fall of your belly.
Notice the support beneath you.
Begin to wiggle your fingers and toes.
Take a stretch.
And when you are ready,
Roll softly to one side.
Pause there for a breath.
Let your blood pressure recalibrate.
Then come back to a seated position.
Eyes still closed if comfortable.
Take one final deep inhale.
And a long exhale out.
Knowing that you can return to this practice anytime.
To rest,
To reconnect,
To remember that your body is a safe home.
That you have a right to take up space.
And when you are ready,
Gently open your eyes.
Namaste.
