Let's exhale fully.
Welcoming ourselves.
To yoga nidra.
To the exploration.
Of the relationship between heart.
And body,
Heart and mind tonight.
In relationship to curiosity.
That deep state.
That childlike curiosity.
That's unencumbered.
Unrestrained.
Innocent.
Joyful.
Silly.
Fun.
Tap into that.
Inner child in you.
That part of you.
I can shrug off all the cares of life.
The adult world.
And drop back into a playful place.
Allow this exhale to peel off a layer of adulting.
Drop off a layer of responsibility.
Ahhhh.
Shrug off.
A little bit more.
Of any worry or concerns.
Kind of drop in.
To a place.
Or the child-like quality.
Whether we truly experience this or not,
It's still in us.
In a sense.
Sulleness.
Simply being in awe.
Being present.
Radically curious.
In this exact moment.
And feeling in.
Noticing with absolute wonder.
Begin with the palm of your hands.
Using that inner breath.
I noticing the palms of your hands.
As you inhale,
You may find that you want to stretch the palms open and stretch through your fingers and feel the palms of the hands stretching.
And then one finger at a time.
Wiggle the fingers.
Marveling.
All the movement that the fingers have and how they connect into the palms.
Knowing what happens with these amazing fingers and hands in our day-to-day lives.
Touching,
Feeling,
Sensing.
Then slowly moving the wrist.
With the fingers and the palms stretching.
And then on the next big inhale,
Like an open armed hug,
Just stretch the arms out to your sides,
Kind of lift slightly off the floor and feel the forearm,
Elbows and upper arms tensing.
And then softly land both arms down.
Notice any warmth.
That's flowing now through the arms or the hands.
And be amazed.
Your arms and hands,
Fingers.
Awww.
It's amazing.
Notice the shoulders as they shrug up slightly and then softly land down.
Shoulder blades.
Finding their way tucked under your back.
Chest.
Heaving a sigh with each exhale.
Noticing.
How big the chest can expand on a breath.
Feeling every little band of muscle between the ribs stretching.
The belly expands and then a long,
Soft sigh like the wind coming out of the balloon.
Noticing any little gurglings in the belly,
Any sounds of digestion.
Feeling the spine traveling along the support under your back.
All the way down to the low back.
So supported and nurtured.
Every vertebrae.
Has been massaged with movement and breath.
Finally,
Resting the hips and the seat on the floor.
Softening and then engaging the seat muscles.
Then soften them again.
Become aware of the skin that moves across the front of the hips.
How it feels to be lying down.
And perhaps a soft hollowing out that comes.
In the hip area.
Let awareness race down the legs,
Both of them.
Past the thighs and the knees and the calves.
Out through the feet and land in the tip of every toe.
We started the practice with moving toes.
Now pull the toes back and wiggle and spread them.
Feeling the ball of the foot stretch.
And then the whole foot begins to flex back.
The whole sole of the foot stretches.
Like the palm of the hand did.
Ankle flexes.
With the flexing foot and the toes,
Pull back up the front of the shin,
The skin.
Gains a sense of peace.
Tension up to the knees,
The knees engaging across the tops of the thighs.
And then the breath lets go and all the muscles release and the legs land heavy.
Mmm,
Just feeling into the legs.
What joy your legs bring you.
Allowing you to walk and run and skip.
And dance and skate.
And serve.
And bye.
And strong.
All of the ways we move the legs.
They're amazing.
And then the awareness floats up the front side of the body again.
Coming to rest at that very soft,
Little bend.
Puddle place at the base of the throat.
Swallow.
Relax the throat.
The back of the neck feels so cozy and supported.
Like a sweeping curve.
The back of the neck.
Back of the head resting.
Up to the top of the head.
And down across the forehead.
Soften the skin on the forehead.
Take away any worry lines.
And remember.
Fascination.
Of the child in you.
Soften the skin between the eyebrows and then the eyebrows themselves.
Soften your eyelids.
And allow each of your eyeballs Just plop back into your skull and relax,
Tension.
Bridge of the nose down to the tip of the nose becomes relaxed.
Inside the nose is softened.
The skin on the cheeks.
Perhaps a sense of.
Warm.
Glowing is emanating.
Notice the skin between the upper lip and the nose.
Soften it.
Relax your lips.
In your jaw.
And the tongue.
And follow the softness of the relaxed jaw all the way up.
To each ear.
Where the jaw meets the skull and down into the ears.
Adding every sound.
Be a miracle.
In your ears.
Every sound.
Every sight that you see from within.
Every smell.
.
.
The taste in your mouth.
And hair.
Or cloth touching your skin.
Each experience,
Softening and blending in.
Landing into the heart.
Bringing in a message to the heart.
Of safety,
Softness.
Landing.
Curiosity caring Calming.
As if your whole body has become a tuning fork.
That is now vibrating in perfect harmony.
Every cell.
Every sense organ.
Every part of you.
Imagine.
The total innocence.
Of child.
Without any cares in the world.
Releasing.
And relaxing.
In awe of the clouds floating by in the sky.
Of the leaves waving from the trees.
And the birds swooping by.
The little flowers shining their happy faces to the sun.
It's all there.
Utterly and completely.
Amazing.
Release the breath on a long exhale.
Continue to rest for as long as you like.
This yoga nature is complete.
