Beginning this yoga nidra practice from the comfort and coziness of your bed,
Either lying on your back,
Your front or your side,
Taking a few moments to find a position that feels most comfortable for you.
Is there anything you can do to be 5 or 10% more comfortable?
Taking your time to arrange your body in a comfortable position so that you feel completely supported for entering a deeply restful,
Rejuvenating and relaxing sleep.
Closing your eyes,
Feeling the touch of the bed underneath you.
Feeling the solidity,
The stability,
The steadiness and the weight of the body pressing firmly into the surface underneath you,
Fully supported by the strength and stability of the surface underneath you.
And as you settle into a state of comfort and ease for your mind,
Your breath and your body,
Feel the warmth and weight of the material covering your body,
The touch of air on your skin,
The surface underneath you rising up,
Providing you with support.
Allow your senses to follow my voice with the lightest touch.
My voice is here to guide you with kindness,
Compassion and gentleness.
My voice will be supporting you throughout this practice of Yoga Nidra.
I will be holding,
Guiding and anchoring you,
Leading you into a restful,
Nourishing and deep sleep.
So beginning to turn down the antennae of your senses,
Feeling your senses become muffled,
Faint,
Dimmed,
Following my voice with the softest touch.
Letting go of thinking,
Simply sensing.
Letting go of holding the body,
Simply resting.
Knowing that there's nothing that needs to be done,
Nothing that needs to be achieved.
Simply following my voice with a gentle touch.
Bring your attention to the breath.
The breath moving freely and fully throughout the entire body.
The inflow and outflow of the breath through the nostrils.
The chest gently rising and releasing.
The expansion of the breath into the back of the ribcage.
The inhale.
The exhale.
And bringing your attention to the lower belly.
Feel how the belly rises on the inhale.
And on the exhale,
Feel how the belly softens and the breath moves into the back of your torso.
Feel how the belly expands with ease on the inhale.
And on the exhale,
Feel how the breath spreads into the lower back.
The entire body expanding into the space around you.
And softly,
Gently releasing.
Letting go of thinking,
Simply sensing.
Letting go of any holding in the body,
Simply resting.
And each time the breath softens and releases on the exhale,
Can you soften the muscles just a little bit more.
Each breath softening and relaxing the muscles.
Each breath the body grows heavier.
Pressing firmly into the surface underneath you.
Steady,
Stable,
Strong.
Each breath softening and relaxing the muscles.
Each breath the body grows heavy.
Relaxed.
At ease.
Knowing that there is nothing that needs to be done.
Nothing that needs to be achieved.
Simply taking this time to relax right now and rest.
And noticing where your body makes contact with the earth underneath you.
Feeling the earth rising to support your entire body.
Allowing the body to let go of any tension it might be holding onto.
And bring attention to your inner resource.
A safe haven or refuge that helps you to feel secure and at ease.
Know that you can return to your inner resource at any time,
Day or night.
And throughout your practice of yoga nidra.
Returning to this inner resource whenever you feel the need to feel totally secure and at ease.
And be aware of the body breathing itself.
The flows of sensation and energy as breath flows in and out of the body.
The inflow and outflow of the breath through the nostrils.
The chest and belly gently rising and releasing.
The expansion and softening of the ribcage.
And begin alternating sensation from one side of the body to the opposite.
Like this.
At the top of each inhalation shift your attention across the midline.
Into the left nostril and side of the body.
Exhaling since the left nostril and side of the body.
And then at the top of the next inhale shift your attention across the midline.
Into the right nostril and side of the body.
Exhaling since the right nostril and side of the body.
At the top of the next inhale shift your attention across the midline.
Into the left nostril and side of the body.
Exhaling since the left nostril and side of the body.
Going back and forth at your own breathing pace.
From one side of the body to the other.
Shifting your attention on sensation.
From one side of the body to the other.
Saturating alternate sides of the body with the breath.
Letting go of thinking.
Welcoming sensation first in one nostril and side of the body.
Then the other nostril and side of the body.
Now shift your attention into both nostrils and the entire body.
Welcome flows of sensation and energy coming and going throughout the body.
The entire body at rest,
At ease.
Be aware of the body breathing itself.
Flows of sensation and energy as the breath flows in and out.
The inhale.
The exhale.
The inflow and outflow of the breath through the nostrils.
The chest and belly gently rising and releasing.
The expansion and softening of the ribcage.
Softly and lightly attentive to all that's now present in awareness.
Letting go.
Dissolving into being unchanging awareness.
In which changing perceptions are unfolding and passing away.
And if helpful,
Interweave your inner resource.
Your safe haven of peace and tranquility.
Throughout your body.
Feeling held,
Supported.
With kindness,
Compassion and gentleness.
Feeling secure.
At ease.
Now invite softness,
Gentleness,
Lightness,
Ease,
Effortlessness to the muscles of the body.
Releasing,
Relaxing,
Letting go.
Fully supported by the earth underneath you.
And as I say each part of your body,
Allow my words to be your words.
And invite softness,
Gentleness,
Lightness,
Ease,
Effortlessness into the muscles of the body.
Expanding and then releasing as you draw your attention to each part of your body.
The jaw,
Lips,
Teeth,
Gums,
Mouth.
Ceiling of the mouth,
Floor,
Inner walls,
Left and right.
Tongue,
Back of the throat,
The entire jaw and mouth.
Every single muscle.
Releasing,
Relaxing,
Letting go.
Left nostril,
Right nostril.
The inflow and outflow of the breath through the nostrils.
The left eye,
Eyebrow,
Temple,
Cheekbone.
The entire left eye,
The right eye,
Eyebrow,
Temple,
Cheekbone.
The entire right eye.
Both eyes at the same time.
Allowing both eyes to rest back into the skull.
Letting go of any holding in the muscles.
Releasing the muscles of the face.
The left cheek,
The right cheek.
The softness of the cheeks.
Allowing any expression to fall from your face.
Smoothing out the forehead.
The left ear,
The right ear.
Both ears together.
Releasing and relaxing the muscles around the ears.
And without analyzing,
Letting go of thinking.
Feel the touch of air on the forehead.
Feel the crown of the head.
The top of the head.
The back of the head.
The back of the neck.
The upper back.
The back of the ribcage.
The lower back.
The buttocks.
The back of the thighs.
The back of the knees.
The calves.
The heels of the feet.
The soles of the feet.
The toes.
Each muscle in the body.
Releasing.
Relaxing.
Resting.
Letting go.
The stability underneath you.
The entire back of the body.
Releasing.
Relaxing.
And feel the touch of air on your forehead.
Feel the face.
The front of the neck.
The upper chest.
The ribcage.
The lower belly.
The hips and groin.
The front of the thighs.
The knees.
The shins.
The ankles.
The top of the feet.
The toes.
Each muscle in the body.
Releasing.
Relaxing.
Resting.
Letting go.
The stability underneath you.
The entire front of the body.
Releasing.
Relaxing.
The crown of the head.
The left side of the head.
The left side of the neck.
The left shoulder.
The left upper arm.
The left elbow.
The left forearm.
The left wrist,
Hand and fingers.
The entire left shoulder and arm.
The right side of the head.
The right side of the neck.
The right shoulder.
The right upper arm.
The right elbow.
The right forearm.
The right wrist,
Hand and fingers.
The entire right shoulder and arm.
Each muscle in the body.
Releasing.
Relaxing.
Resting.
Letting go.
The stability underneath you.
Both left and right side of the body.
Releasing and relaxing.
And welcome every experience that is now present.
Interweaving your inner resource,
Your safe haven of peace and tranquility.
Feeling secure and at ease.
The back of the body.
The front of the body.
The left side.
The right side.
Each muscle in the body.
Releasing.
Relaxing.
Resting.
Letting go.
Inviting softness,
Gentleness,
Lightness,
Ease,
Effortlessness to the muscles of the body.
