Hello and welcome to this practice of yoga nidra.
You can begin by lying flat on your back with your arms by your side and then take as much time as you need to settle in and find what feels like ultimate comfort to you in this moment.
Maybe that means exploring a few small stretches or rolls of the spine or neck,
Ankles,
And wrists as you melt into the surface underneath you.
And then if you haven't already,
Begin to soften your gaze or let your eyes fall as they close.
Welcome whatever is present within your body now.
As you find your next exhale,
Feel the breath fully release any air from inside of you.
Then take one or two moments to fully meet the emptiness and then welcome in a fresh,
Slow,
And steady new breath as you begin your practice of rest.
Feel in your stomach,
Your lungs,
Until you reach the end of the breath.
Taking a moment or two and then exhaling to release the whole of the breath once again.
Find yourself repeating this pattern a few more cycles,
Weaving together your exhale and inhale,
And each time allow any tiredness,
Strain,
Or heaviness to melt into the surface.
Here I honor my full self with this moment of rest.
I honor my capacity to love with this moment of rest.
I honor my frustrations with this moment of rest.
I honor my relationships with this moment of rest.
I honor my pain and discomfort with this moment of rest.
I honor my flow with this moment of rest.
Tuning deeper into this physical body,
Right here and now,
We'll begin to meet each part of the whole with a gentle wish for rest.
Starting with the crown of the head,
Allow this wish to spill and circle around your scalp and forehead,
Back of the head,
Gently encircling you as the wish for rest meets your eyelids,
Lips,
Top of the spine,
Shoulders,
Upper back,
Torso,
Elbows,
Stomach,
Belly button,
Lower arms,
Hips,
Base of the spine,
Wrists,
Fingers,
Fingertips,
Upper thighs,
Lower thighs,
Knees,
Lower calves,
Ankles,
Heels,
Soles of the feet,
Top of the feet,
Toes,
Allowing the whole length of your body to feel into this wish for rest.
Feeling now into the base of the spine,
And then up to where the spine meets your neck,
Back to the base of the spine,
And again to the top where the spine meets your neck.
Now feel into both ends of the spine at once,
Really drawing out the whole length without effort,
Gentle attention,
And then with your next exhale,
Allow yourself to let that go,
Followed by gentle inhale,
And cleansing exhale,
Breathing now for a few cycles on your own,
And now I invite you to gently allow the visual of soft,
Full light,
Washing,
Dissolving any heavy thoughts,
Images,
Feelings that might be with you now still,
This light looking after you,
Looking after your rest.
I honor my full self with this moment of rest,
Still held by the stillness within you,
And to sense into any subtle vibrations nearby and further away,
Softly aware of any sensations or sounds,
Meet them with your stillness,
And as you begin to move,
To rustle,
Awake,
Stretch those parts of your physical body that are ready for attention,
Taking your time to cherish this moment,
And allow this sense of rest to be carried,
Shared around you,
Body,
Heart,
And mind,
And spirit.
Now reset to meet the world in your day.
This practice of yoga nidra is now complete.
