Beginning this yoga nidra practice in a comfortable lying down position.
Adjusting your body so that you feel completely supported.
Taking a few moments to arrive in a point of comfort for your body and mind.
And softening the gaze or closing down the eyes.
Letting go onto the surface that your body is resting upon.
Chin slightly below the level of your forehead.
And noticing where your body makes contact with the earth underneath you.
Feeling the earth rising up to support your entire body.
Allowing you to let go of any tension you might be holding onto.
And feeling the ever-present and steadfast nature of the earth supporting you.
Letting go of any tension in the body.
Taking a deep inhale through the nose.
And exhaling through the mouth.
Inhale through the nose.
Exhale through the mouth.
And as you return to your normal breath,
If it feels comfortable,
Allow the tongue to touch the roof of your mouth.
Allow the teeth to be slightly parted.
And as you seal the lips,
Breathe through the nose.
Only if it feels comfortable and easeful for your breath.
And recall your intention for today's yoga nidra practice.
Perhaps to take this time to relax and rest.
Or to commence a deep,
Restful,
And enriching sleep.
Fully welcoming and affirming your intention for today's practice with your entire body and mind.
And as you notice the earth supporting your body,
The ever-present stability of the ground underneath you.
Begin to sense the body breathing itself.
Letting go of analysing and thinking.
Just the natural flow of sensation as breath enters and leaves the body.
Turning your attention to your nostrils,
The walls of the throat.
The gentle rise and release of the chest and abdomen.
Welcoming sensation and the body breathing itself.
And while sensing the abdomen rising and releasing,
As breath naturally flows in and out.
Begin counting from one to seven,
Like this.
One,
Inhaling,
Abdomen rising and expanding.
One,
Exhaling,
Abdomen releasing and relaxing.
Two,
Inhaling,
Abdomen rising and expanding.
Two,
Exhaling,
Abdomen releasing and relaxing.
Counting with your own body's natural breathing rhythm.
Completely absorbed in counting from one to seven,
As the body breathes itself.
And if you lose count,
Start again.
At one.
Body breathing itself.
Abdomen expanding and relaxing.
Counting as the body breathes itself.
And when it feels right,
Allow the counting to fall away while remaining attentive to flows of sensation and energy throughout the body.
The body as a field of radiant sensation.
Welcoming every experience that is now present.
Feeling secure and at ease.
Welcoming every experience that is now present.
Feeling secure and at ease.
Fully supported by the earth underneath you.
Allowing the body to be at rest.
Fully aware that the earth is there to support you.
Consciously letting go of any holding in the body.
And staying with the flows of energy and sensation that are present as the body breathes itself.
Not analysing,
Not thinking.
Simply allowing.
Note how all these sensations,
As well as passing thoughts,
Emotions and images,
Are constantly changing.
Coming and going.
The entire body a constantly changing field of radiant sensation.
Fully supported by the earth underneath you.
At rest.
At.
Consciously letting go of any holding in the body.
Simply allowing the body to breathe itself.
Heavy.
Relaxed.
My words to be your words as you rotate attention throughout your body.
Sensing your jaw,
Mouth,
Tongue,
Throat.
The entire jaw,
Mouth and throat.
Give up being involved with thinking.
Instead welcoming sensations just as they are.
Sensing your left ear,
Right ear,
Both ears together.
Sensing your left nostril,
Right nostril,
Both nostrils together.
Sensing your left eye,
Eyebrow,
Temple,
Cheekbone.
The entire left eye.
Sensing your right eye,
Eyebrow,
Temple,
Cheekbone.
The entire right eye.
Sensing both eyes together.
Sensing your forehead,
The top of your head,
The crown of your head,
The back of your head.
Your entire head.
Sensing your left upper arm,
Elbow,
Forearm,
Wrist,
Palm and fingers.
The entire left arm.
Sensing your right upper arm,
Elbow,
Forearm,
Wrist,
Palm and fingers.
The entire right arm.
Welcoming both arms together.
Heavy,
Relaxed,
At ease.
Sensing the front of the torso and the back of the torso.
Sense the body breathing itself.
Letting go of analyzing and thinking.
The natural flow of breath entering and leaving your body.
The gentle rise and release of the chest and abdomen.
Sensing the entire torso.
Heavy,
Relaxed,
At ease.
And sensing your left upper leg,
Your knee,
Your shin,
Your calf.
Your ankle,
Foot and toes.
The entire left leg.
Sensing the right upper leg,
Knee,
Your shin,
Your calf,
Your ankle,
Foot and toes.
The entire right leg.
Welcoming both legs together.
Heavy,
Relaxed,
At ease.
And sensing the front of the body.
Sensing the back of the body.
Sensing the entire right side of the body.
Sensing the entire left side of the body.
Sensation deep inside the body,
On the surface.
Welcoming the entire body,
Radiating in all directions.
Inwardly,
Outwardly.
Body breathing itself.
Expanding into the space around you.
Heavy,
Relaxed,
At ease.
Consciously breathing into the front of the body.
The back of the body.
The right side of the body.
The left side of the body.
Welcoming the entire body.
Breathing,
Expanding in all directions.
Inwardly and outwardly.
Heavy,
Relaxed,
At ease.
And welcoming your experience just as it is.
Heavy,
Relaxed,
At ease.
Fully supported by the earth underneath you.
Heavy,
Relaxed,
At ease.
Allowing you to let go of any holding in the body.
Softening with each breath.
At rest,
At ease.
Heavy,
Relaxed,
At rest,
At ease.
