Welcoming yourself to this time of self-care and this precious time of rest we're going to take some time just to nourish ourselves.
So finding yourself a cozy space where you could either sit or lie down and maybe feeling free to play with your position a little bit.
So if you're lying down you might want to bring the knees into the chest and rock very gently from side to side and if you're sitting you might like to sway your body from side to side in a gentle way.
Taking your time now to find your way into a comfortable enough position and when you find that comfortable resting position inviting yourself just to begin to follow your breath.
Feeling the in-breath and perhaps on your next out-breath sighing out allowing yourself to let go just a little bit more.
Feeling the in-breath and sighing out on the out-breath giving yourself permission just to let go on each breath out a little bit more.
Arriving into the space with yourself as you are not judging how you're arriving but rather bringing kindness to however you are whatever you find here in this moment.
If your mind is busy you might like to place your hands somewhere on the body wherever it feels right.
Sometimes it's nice to place a hand on the belly and one hand on the chest so that you can stay in touch with each breath in this way.
Letting yourself come into stillness.
Sensing the space between the eyebrows and resting here a little bit and now we're going to rotate our awareness through the body.
Touching in on the 61 energy points in the body and being present to any sensations or feelings in the body.
If there's something that needs to release maybe a worry or attention or any stress allowing it to release from each point in the body or just sensing into the body in a way that's right for you.
This practice is about bringing presence and attention to the body and you might like to imagine as we move through the body that we are putting points of light or little stars into the body.
So when you hear the body part name just let your attention move there and let everything be as it is.
Starting with the space between the eyebrows moving attention now to the middle of the throat.
Sensing the right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger and baby finger.
Right wrist,
Right elbow,
Right shoulder,
Middle of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
Middle of the throat,
Middle of the chest,
Right side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest,
Navel point,
Middle of the pubic bone,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right ankle,
Right knee,
Right hip,
Middle of the pubic bone,
Left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Middle of the throat,
Back to the eyebrow center.
Resting here,
Sensing the eyebrow center,
Noticing even the tiniest sensations in the body,
The subtle sensations and now on three,
Relaxing the shoulders,
Two,
Softening the limbs,
One,
Sensing the whole body and sensing whatever you can release into the earth today,
As if the body can release whatever it doesn't need into the earth and now see the constellation of stars in your body,
The little points of light and see a constellation of stars to the right and a constellation of stars to the left of the body,
Sensing a galaxy of stars above the body and a galaxy of stars below the body and now feel the whole body surrounded by this starlight,
Filled with this light,
Just sensing the bright stars in the body,
Welcoming a spaciousness with the in-breath and at the same time grounding the stars into the body with the out-breath,
Sensing expansion and groundedness at the same time,
Just allowing yourself to open to that exploration and now just letting your awareness settle into the space of the heart,
Coming home to yourself and simply being in the space of the heart,
In the space there's an invitation to rest and for any creative insights to arise or any questions to be answered or perhaps what's needed today is simply to rest in the space of the heart and that's enough.
You might like to acknowledge yourself for taking this time with yourself and on your next in-breath you might like to breathe a little bit more deeply and breathing out a little bit more fully,
Perhaps beginning to stretch the body in whatever way you feel you need to and just awakening to that gentle movement and thanking yourself for taking this time.
Your yoga nidra is now complete.
