Welcome to this deeply restorative body mind rest yoga nidra based practice.
Begin to get your body as comfortable as it can be today.
This is best practice lying down but you may wish to prop up your back,
Your neck and behind the knees with some pillows to get as comfortable as you can be.
Begin to notice your body resting on the support,
Feeling the weight of your body being held here and just notice how your physical body is feeling in this moment and ask yourself if you are as comfy as you can be today and just make any adjustments to help your body become more relaxed and feel your mind begin to soften here as your body becomes more comfortable as you begin to embrace this moment of rest.
You can close your eyes or take a soft gaze and all you need to do in this practice is to listen and sense.
There's nothing you need to do and there's no specific way you need to do the practice so allow your body mind wisdom to receive the practice in whatever way it is received today.
Notice where you feel the breath in your body allowing it to be exactly as it is.
Just notice and sense where the breath flows in and out in your body.
And continue your awareness on your natural breath and count down the breath from seven.
Inhale seven.
Exhale seven.
Inhale six.
Exhale six.
Continue this at your own pace.
Allowing yourself to rest deeper and deeper with each breath.
Feel your body getting heavier and heavier as you rest back and as you rest back here notice a desire come to mind.
It may be what brought you to the practice today.
This is your intention.
Experience this intention in present tense as if it is already received.
You may choose this one.
I rest and I still receive.
In your mind,
Repeat your intention in a soothing rhythm.
Repetition signals safety to your body so allow the pace of repetition to soothe your body-mind.
Release that now and bring your awareness to the top of your head.
Feel into sensations with each point I name and as you rotate awareness around the body allow your awareness to be like a somatosensory massage starting at the top of the head.
Noticing sensations here.
The forehead.
The whole face softening your expression.
The middle of the throat.
Center of the throat.
Pit of the throat.
The center of the chest.
The left shoulder.
Elbow.
Wrist.
The palm of your hand.
All five fingers.
The navel center.
Awareness to the center of the chest.
The right shoulder.
Elbow.
Wrist.
Palm of the hand.
All five fingers together.
The navel center.
The pelvic center.
Awareness to the left hip.
Ankle.
The base of the left foot.
All five toes together.
Awareness to the center of your pelvis.
The right hip.
Ankle.
The sole of your right foot.
All five toes together.
Bring awareness now to the top half of your body.
The navel upwards.
The upper arms and the whole top half of your body.
Soothing awareness to the whole top half of your body.
Now rotate your awareness to the bottom half of your body.
The navel.
Forearms.
The whole bottom half of your body.
Allowing soothing awareness here from the navel down.
And now hold both halves of your body in your awareness together.
But noticing them separately.
Sensing both halves of your body together.
Bringing awareness to your whole body resting here.
Awareness massaging your whole body.
Bring your awareness to your third eye center on the center of your forehead.
And rest back into this space behind your eyes.
And simply receive imagery of the symbols I name without doing anything.
These symbols speak to the language of your body-mind as you rest.
And they engage both sides of the visual cortex simply by resting and receiving.
So in your mind's eye,
Notice a butterfly.
A butterfly.
A floating bubble.
A floating bubble.
A green triangle.
A green triangle.
The reflection of trees on a lake.
A glowing circle.
A glowing circle.
A book opening.
A book opening.
A relaxed animal.
A silver cocoon.
A pinpoint of light tracing an infinity symbol.
A pinpoint of light tracing an infinity symbol.
And now bring your awareness back to the breath in your body.
Just noticing as you rest here.
And be reminded of your desire,
Your intention today.
And in your mind,
Repeat in a soothing rhythm your intention.
I rest and I still receive.
Choose whatever pace feels most soothing to your body-mind.
And now take a deep breath in through your nose.
And exhale out through your mouth.
You may wish to make an audible sigh.
Once more,
Breathe in through your nose,
Picking up any scent or aroma.
And then exhale out through your mouth.
Trace the room or the environment that you're in with your mind's eye.
Becoming aware of your body resting on the support beneath you.
And whenever you're ready,
You can begin to make some supportive movements.
You might wish to gently rub your body with your hands.
And when you're ready,
Open your eyes and begin to return back into your waking life.
The practice is now complete.
Thank you for practicing with me today.
I hope you enjoyed the practice.
And I'd love to hear from you and where you're practicing from.
So please do share with me in the comments even just one word of how you feel now after the practice.
And until you're ready to practice next,
Take care.
