Yoga Nidra For Flowing In Stillness

Welcome to this yoga nidra for flowing in stillness.

Take the next few breaths to settle your body.

Adjust and shift your posture.

Create a harmony and symmetry in your body so you feel at ease and can rest.

Set your limbs on right and left sides of the body,

Equal distance from your midline.

Let your head gently and slowly rock side to side to find a comfortable resting position that feels right for both head and neck.

Take a slow and soft inhale through the nose.

Exhale out the mouth,

Restrict the exhale at the throat so you can slow your exhale and make a ha sound.

Feel your whole body exhaling.

Take two more breaths in this way.

Allow your breath to be natural.

During this yoga nidra be open and receptive to sensations,

Feelings and emotions that arise within you and as part of your experience.

Note that you are not fixed in stillness.

If you need to move your body then do that,

Shifting towards comfort.

Before moving,

Listen to what wants to move and see if bringing your listening presence to that area of the body is enough.

Take the next moment to connect with the support of the earth.

Shift your attention to what is immediately below your body.

Feel the connection of the support below you and your body.

Drop down layer by layer noting what layers are below you as part of a supportive system.

Trust that you are held by all of these layers.

You are held by the whole planet earth.

You are safe and held.

As sensations,

Feelings and emotions and thoughts arise,

Cultivate an allowing in this space of safety.

They are mere guests in the spaciousness of your awareness.

Welcome them with kindness.

Allow and welcome with kindness from your safe space.

Create or connect with your sankalpa.

Intention statement.

A positive true statement honouring a wish from within you.

Say that statement in a way that what you most wish for has already come fully true.

The statement can be as simple as 3 words choosing what to follow from I am,

I am,

I feel,

I trust.

Using your inner voice allow the words to flow together with your breath.

Say that statement 3 times.

With your next exhale allow the words to settle into the body.

Feel your whole body.

Feel the movement of your body as it breathes.

Take the next few rounds of breath to connect to the natural and rhythmic flow of your body breathing.

We will take attention around the body in a body scan.

As you gently land in the center of each point repeat the name of that landmark of the body with your inner voice and focus on feeling the gentle flow of energy or sensation within that point.

Take attention to the space between the eyebrows,

The base of the throat,

The left shoulder joint,

Left elbow joint,

Left wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Wrist,

Elbow,

Elbow,

Shoulder,

The base of the throat,

Right shoulder joint,

Right elbow joint,

Wrist,

Index finger,

Middle finger,

Ring finger,

Little finger,

Wrist,

Elbow,

Right shoulder joint,

The base of the throat,

Heart center,

The left lung,

Heart center,

Right lung,

Heart center,

The heart of the belly,

The heart of the pelvis,

Left hip joint,

Left knee,

Left ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Knee,

Left hip joint,

The heart of the pelvis,

The right hip joint,

The right knee,

The right ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

The right hip joint,

The heart of the pelvis,

The heart of the belly,

The center of the heart,

The base of the throat,

The space between the eyebrows.

Take attention to the inside of the mouth,

Teeth,

Tongue,

Tip of the tongue,

The nose,

Nostrils,

The right and left inner nose channels.

Feel the flow of breath inside the nose.

Feel the eyes,

Eyelids,

The eyeballs,

Eye sockets,

Holding the eyes,

The eyebrows,

The whole forehead,

The outer ears,

The inner ears.

The hair and the whole scalp.

The very center of the brain.

The right side of the brain.

The left side of the brain.

The whole brain.

Feel aliveness and energy flowing in and upon the whole head and face.

Scan the whole front side of the body.

Scan the whole back side of the body.

Feel the flow of energy in the whole left side of the body.

Feel the flow of energy in the whole right side of the body.

Feel energy flowing where the right and left sides come together.

The center space of your body.

Recall the earth below you offering support,

Holding you in support and notice how you feel.

Take awareness to your natural breath.

Inhale.

The space as inhale becomes exhale.

Exhale.

The space as exhale becomes inhale.

Gently rest your awareness upon the continuous flow of breath.

As you inhale,

Sweep your awareness up the back side of the torso.

At the top of the inhale,

Take awareness over the top of the head.

With the exhale,

Sweep awareness down the front side of your face and torso.

Take awareness over the pelvis from front to back as your exhale becomes inhale.

Repeat this process.

Breath flowing over the surface of your torso and head.

Begin at your tailbone and sweep up the back side with inhale.

Exhale.

Repeat.

Let that go and notice how you feel.

Take your awareness to the space just outside the nostrils from where we receive and give breath.

Rest awareness here and notice.

Take awareness to the right and left nostril.

Feel the flow of breath upon the skin of both nostrils.

Feel the flow of breath inside the nose,

Both right and left inner nose channels.

Take awareness to the back of the nose where breath changes direction from an upwards direction to a downwards direction and where the two inner nose channels come together and meet.

Rest here feeling inhale and exhale gently changing direction.

Feel breath flowing in the throat.

Take awareness to where breath divides to fill both the right and left lung.

Feel the flow of breath within the chest.

Take awareness to the outer realms of the lungs.

The edges of the lungs that touch the ribs,

Armpits and diaphragm,

The front of the chest and the upper back.

Feel the flow of breath within the outer realms of the lungs.

Gently let that go and notice what you feel.

Take awareness to your mind.

Feel the energy of the mind as you rest awareness in and around the brain.

Using your mind recall a life situation that's very current where you feel stuck or blocked.

This could be a pattern that you wish to break,

A life change that you wish to make,

Whatever it is notice any sensations that arise as you do this.

Begin to identify and name the feelings and emotions that arise as part of your experience without judgment.

These can be body sensations,

They can be shifts or changes in the body,

A shift in the sensations near your heart,

Perhaps you notice a shift in your breath.

Notice,

Allow and welcome with kindness each little detail of this experience.

With your inner voice ask yourself,

Using your heart language,

Your mother tongue,

What do you need right now and then say your name.

Wait and listen for a response.

This response may be a resource for you to add ease to your experience,

To unblock stuck energy,

To allow for more flow wherever it is.

Wait patiently and if nothing comes try asking again,

What do you need right now and then say your name.

Very gently let that go and notice what you feel.

Awaken your imagination with attention inside the body.

Visualize your nervous system and circulatory system wandering around your body,

A complex network of electrical information,

Nourishment and detox management.

See this network with your imagination,

Like roots spreading around the body to and from the brain and the heart.

Take your awareness to the side of the body closest to the earth.

Continuing with your imagination visualize those nerves,

Veins,

Arteries,

Capillaries passing through your skin and traveling down into the earth.

See and feel all those network channels like roots sinking and spreading both deep and wide under your body into the earth.

Feel below the earth's surface as this network connection grows together with your imagination.

What other root systems do you encounter as your own root system grows downwards and outwards in all directions below you?

With this complex beautiful and big root system grown into the earth below you,

Feel the natural flow from heart and head to the earth below you,

Connected to everything in contact with the earth.

What are you receiving and what are you giving through this root system?

Draw your attention to your own awareness.

Allow your awareness to slowly open outwards.

Become aware that you are aware of this present moment.

Where and how is joy a part of your witnessing awareness right now?

Rest in this beingness and simply be flowing and resting in beingness.

Gently come back to your body and become aware of your body breathing.

Recall that you are being held by the whole planet.

Come back to your heart space.

Remember your sankalpa and listen with a new sense of inner quiet as these words flow upon your inner voice.

One to three times slowly pause after each statement to feel the resonance of those words.

With your next exhale release those words out to the care of the universe.

Begin to awaken your body with some very small movement beginning in fingers and toes.

Deepen your breath and be very slow and deliberate in your process of awakening your body.

No haste.

Take the time needed to awaken your body.

I thank you for your practice today.