A yoga nidra to soften home to your innate wholeness.
Beginning by lying down,
Making yourself really comfortable.
Soothing to lie on your back,
Perhaps placing a pillow underneath your knees and underneath your head.
Bringing feet about hip distance apart,
Letting your hands rest out to the sides of your body,
Arms opening towards the sky.
For a few moments,
Just taking any little movements,
Any wriggles,
Just to make yourself even 5% more comfortable.
Beginning to notice the waves of your breath,
Every inhale filling you with life,
And every exhale an invitation to drop deeper into the earth,
Softening home.
Taking a deep inhale in,
Filling body with breath,
With life,
And pausing at the top.
Feeling the warmth of the breath fill your body.
With an exhale,
Letting go through the mouth,
Dropping deeper.
Two more times,
Big inhale in,
Pausing at the top,
Resting in fullness.
Long exhale out,
Softening into the earth.
One more big inhale,
Pausing at the top,
Resting in fullness.
Long exhale out through the mouth,
Softening into the earth.
Providing your breath to return to its natural ebb and flow.
As you begin to notice the points of contact between your body and the earth,
Noticing the support of the earth beneath the back of your head,
Softening.
Noticing the support of the earth beneath the backs of your shoulders and the length of your arms down to hands,
Softening.
Noticing the support of the earth beneath the back of your heart,
Beneath your middle back and your pelvis,
Whole spine,
Softening.
Noticing the support of the earth beneath your thighs,
The backs of your knees,
Calves,
All the way down to your heels and feet,
Softening.
Whole body softening into the support of the earth,
Feeling held,
Feeling supported.
As you silently vibrate the mantra,
I am home and whole within my body.
I am home and whole within my body.
I am home and whole within my body.
Noticing to bring your awareness to the tip of your tongue,
Becoming aware of the sensations alive at the tip of your tongue,
A radiance of sensation.
Finding sensations along the whole length of your tongue,
Becoming aware of sensations on the roof of your mouth,
The inner right cheek,
The inner left cheek,
Feeling the whole internal space of your mouth alive with sensation.
Inviting your awareness to flow back through your mouth all the way to the right inner ear,
Noticing sensations present within the deep right inner ear,
Flowing along the inner ear to the outer ear,
Noticing the shape,
The textures,
And sensations.
Going back down through the right inner ear,
Coming to the left inner ear,
Noticing sensations present at the left inner ear,
Flowing all the way to the left outer ear,
Noticing shapes and textures,
Sensations.
Flowing back down through the left inner ear,
Feeling the space between the two ears,
The space between the two ears,
Noticing the sensation of breath within both nostrils,
Becoming aware of the shape and texture of your whole nose.
Awareness flows from nose to the right eye,
An orb of radiance,
Noticing the space at the back of the eye,
Awareness to the right cheekbone,
The right eyebrow,
The right temple,
And the space between the eyebrows,
Space between the eyebrows,
Awareness to the left eye,
An orb of radiance,
Feeling the space at the back of the left eye,
Awareness to the left cheekbone,
Left eyebrow,
Left temple,
Space between the eyebrows,
Space between the eyebrows,
Awareness to the forehead,
Crown of the head,
Back of the head,
Length of the jaw,
Chin,
Centre of the throat,
Right collarbone,
Right shoulder,
Elbow,
Wrist,
Palm of the right hand,
Back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Whole right arm,
Alive with sensation,
Whole right arm,
Softening into the space between the collarbones,
Feeling the left collarbone,
Left shoulder,
Elbow,
Wrist,
Palm of the left hand,
Back of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Feeling the whole left arm,
From fingertips to shoulder,
Alive with sensation,
Whole left arm,
Softening into the space between the collarbones,
Dropping deeper to soften into the space of the heart,
Feeling a sense of home and wholeness within the sacred space of your heart,
Flowing from heart to your upper belly,
Navel,
Lower belly,
And whole pelvis,
Feeling alive with sensation through the whole pelvis,
Awareness to the right hip,
Knee,
Ankle,
Top of the foot,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
And baby toe,
Feeling the whole right leg from toes to hip,
Alive with sensation,
Softening home to the inner landscape of the pelvis,
Feeling sensations,
Moving awareness to the left hip,
Left knee,
Left ankle,
Top of the foot,
Sole of the foot,
Left big toe,
Second,
Third,
Fourth,
And baby toe,
Feeling the whole left leg from toes to hip,
Whole left leg,
Alive with sensation,
Feeling both legs together,
Feeling both arms together,
Feeling the whole right side of the body from crown to toes,
Feeling the whole left side of the body from crown to toes,
Feeling the whole body,
Both legs,
Arms,
Head,
And torso,
Experiencing the whole body,
Alive with sensation,
Feeling yourself home and whole within your body,
And silently vibrating through yourselves,
I am home and whole within my body.
I am home and whole within my body.
I am home and whole within my body.
Beginning to deepen your breath,
Receiving nourishing life force energy with each inhale,
Feeling yourself soften and let go with every exhale,
And when you feel ready,
Bringing some gentle movements into hands and feet,
And in your own time,
Awakening into the rest of your day.
