I take a pause to lay this body down upon the earth,
Inviting Yoga Nidra now to every cell.
I lay this body down to rest.
The center place is here.
To the left and right,
In front and back,
This body can rest now.
The place I rest is centered in the sphere of sounds I hear,
Above,
Beneath,
From north and south.
The sounds from east and west are heard within the landscape of this Yoga Nidra space.
Whatever sounds are rising are the soundscape that I'm in.
I notice what this skin can feel,
The temperatures and touch of all the clothes and covers,
Of the air upon the skin.
Observing breath arriving in the nostrils as it comes.
Observing breath departing from the nostrils as it goes.
The settling process happening is welcomed in these bones.
The horizontal resting of this body here and now.
All that I am is welcome to be.
All that I hear is welcome to be.
All that I feel is welcome to be,
Just as it is.
Making space to welcome rest in Yoga Nidra here.
Attention now is traveling the paths of body land.
Now nourishment of rest can be received in every part.
From crown of head to scalp it flows.
From forehead to these brows.
The settling body now receives the nourishment of rest.
Between the brows,
Through resting eyes,
The eyelids,
Right and left,
Between the eyes,
The rest is here and all they see is welcomed in.
Within the ears,
Behind the ears,
These places can now rest.
The nostrils welcome every breath and both the mouth and tongue are nourished now by restfulness,
Nurtured now by rest.
The teeth and throat,
The arched roof of the mouth,
Are resting,
Settling into quiet in Yoga Nidra now.
The chin is still because there is nothing to be said.
The back of the neck,
The whole of the spine and both sides of the neck.
The throat now is soft within,
All resting here and settling in Yoga Nidra now.
Across the shoulders,
Down both arms and into the hands this flows.
The Yoga Nidra state is here to nourish and restore.
The palms of the hands and fingertips,
The space in between,
The thumbs and index fingers of both hands are resting now,
On left and right,
From hand to hand.
The middle fingers,
Both little fingers resting too,
And all the webbing in between.
The fingertips,
The nails of both hands,
On right and left,
On left and right.
The whole of both hands now can rest.
Every place is nurtured now by this.
Both palms and the abdomen now can just be resting in this place.
This Yoga Nidra time is now and every breath is rest.
From the abdomen up to the chest,
There is a flow of restfulness.
Within this heart,
A space to be attentive to the pulse,
Allows the heart and mind to be,
Whilst stomach receives rest.
Also centred in the navel is the nourishment of rest.
Both hips and pelvis can rest.
These hips and knees,
These shins and calves,
The ankles and both feet are welcomed in the resting place of Yoga Nidra now.
The tops of feet,
The soles,
The toes,
The right foot and the left,
The spaces in between the toes can settle into rest.
No need to take another step,
The place to be is here.
Found and unnamed,
Inside and out,
From crown to soles and toes to top,
This body is a resting place for Yoga Nidra now.
The healing beat of vital life in every cell is nurtured deep.
The parts,
The whole,
Breath in and out,
Now every part can rest.
The healing beat of vital life in every space is nurtured deep.
Breathe in and out and in between,
The whole of this can rest.
Now all of this and all that is,
Is Yoga Nidra here,
Without,
Within,
From soles to crown and top down to these toes.
This body is a resting place for Yoga Nidra's power.
All rhythms now can be restored,
All pulses in time with life itself.
All that is felt is nurtured now by nourishment of rest.
So just be,
As if to see this body resting now.
So just to be,
As if to glimpse a sight of this one resting here.
So just to be,
As if to feel the presence of deep rest,
Restoring rhythmic cycles in the body of the earth.
This simple way to freedom now is nourished by deep rest and all is welcome to just be.
All is welcome just to rest in freedom,
Wisdom's way.
I took this pause to lay my body down upon the earth,
Invited Yoga Nidra in to nurture every cell.
I laid this body down to rest beneath the sounds I heard.
Above,
Beneath,
To left and right,
The centre place was here.
Throughout this pause,
My body has restored the pulse of life,
Restored the rhythmic cycles of the beat of life within.
I hear my breath grow louder as a bridge to reconnect to the world outside of this body,
To the world beyond this place.
Now sounds from all directions here are welcomed in again.
Above,
Beneath,
From north and south,
The sounds from east and west are heard beyond the soundscape of my Yoga Nidra breath.
Listening out to sounds I hear,
I now prepare myself to return to all that calls me in the world beyond my nest.
Small movements in my fingers and toes awaken me.
I stretch and sigh and yawn to bring myself back to the waking state.
Returning now refreshed,
I can resume the work I do.
This cycle of your process of Yoga Nidra is now complete.
I have been reminded of the way that I can rest.
Welcome back to my rested state.
