Yoga Nidra For Deep Rest And Nourishment

Welcome to this practice of Yoga Nidra.

Allow yourself to feel as comfortable as you can be.

Cozy and warm.

And beginning to notice your body,

Your body and the surface beneath you.

The parts of your body that feel perhaps heavy.

The parts of your body that perhaps feel a little lighter.

Maybe noticing which parts are touching the surface beneath or pressing heavier onto the surface beneath.

Which parts of the body are just gently touching the surface beneath.

And are there any parts of the body that might not be touching any surface at all.

And feeling the air on the skin.

And the parts of the body that are covered and uncovered.

And feeling at the tip of the nose the air going in and the air going out.

And feeling the temperature of the air as you inhale.

And as you exhale.

Perhaps noticing if the inhale is cooler to the exhale.

And as you notice the temperature around the body feeling into the extremities,

The tips of the toes and the fingers.

And the bigger parts in the body closer to the core.

The abdomen,

The chest.

Noticing the water in the body.

Any moisture around the body.

Starting perhaps inside the mouth,

Around the teeth,

Under the tongue,

Around the gums.

Or maybe even behind the eyelids.

Being aware that there is so much liquid inside the body.

So many fluids moving around.

From the lymphatic system,

Your blood,

Your digestive juices.

Welcoming every part of you.

All of your fluids are welcome to this practice too.

And any noise and any sounds.

Perhaps as the digestive system begins to rest and you begin to notice energy moving through the digestive system.

Which can sometimes create gentle noises,

Little noises.

All of them are welcome too.

Noises within you and noises outside of you.

As if you are placed at the very center of a soundscape,

A sphere of soundscape.

Noticing those sounds that are very far away,

All the way to the outer edges of the circle,

Of the sphere.

Noises coming outside from the street.

And noticing those that are closer to you,

Within your room maybe.

Or any sounds that are more intimate,

Like the sound of your own breath.

The sound of your heartbeat perhaps.

And placing your awareness at the center of the heart space.

Feeling into the heart space,

To the right side of the heart and the left,

To the front and the back.

And just noticing whether it's moving with your breath,

With your heartbeat.

And listening in into the heart space.

Listening in to welcome and intention for your practice.

But know that if nothing arises,

That simply being here is enough.

Bringing your awareness to the spot in the center of the forehead,

Between the eyebrows.

And we're going to welcome perhaps a little star or light.

It can be any color you like,

As bright as you like.

Just placing it in the center of the forehead and feeling into this bright light.

Allowing it to welcome with it anything that perhaps you'd like to shine through,

Within and without.

Deeper into you,

But also shining around you.

And allowing that bright light to go into the center of the head,

Deeper and deeper.

From that point in the center of the eyebrows,

Between the right eyebrow and the left eyebrow.

And just sinking deeper into the center of the head.

Placing another light or feeling into the bright light of another shining intention in the center of the throat.

Perhaps in the space in between both collarbones,

Right in the center.

Between the right collarbone and the left collarbone.

All the way in.

Welcoming that light to shine bright within you,

But also radiate outside of you.

As far as it can reach.

As far as it can reach.

Into every cell in your body.

And into every space outside your body.

And welcoming a little light to shine through the right shoulder.

Down onto the right elbow and the right wrist.

And onto the tips of all five fingers.

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger.

And perhaps shining in between each finger,

The webbing of the fingers of the hand,

The palm of the hand and the back of the hand.

Allowing the whole right arm to shine bright through every finger,

Into the wrist,

And up through the elbow,

The shoulder.

Coming back into that star in the center of the throat.

And onto the left shoulder.

The left elbow and the left wrist.

And onto the tips of all five fingertips.

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger.

And the light shining bright between each finger.

All five fingers shining bright together.

Palm of the left hand and the back.

All the way through the left arm.

Up from the tips of the fingers into the wrist,

Elbow,

Shoulder,

And back into the center of the throat.

That little space between each collarbone shining bright.

And allowing that light to travel through,

Down into the center of the navel.

Allowing it to spread into every organ,

The space between the organs,

All the tissues and every cell inside your core.

All the way down into your pelvis,

Your womb space or your deep pelvic bowl.

Welcoming this shining light into your whole pelvic bowl.

The right side,

The left,

The front and the back,

The top and the bottom.

And placing another one down on the right side of the hip and the buttocks,

The right knee and the right ankle.

And onto each toe,

The big toe,

The second toe,

Third,

Fourth and fifth toe.

The spaces in between each toe and all five toes shining bright on the right foot.

And up through the leg,

The top of the foot and the sole of the foot,

Heel,

Shin,

Calf,

Back of knee and onto the right hip.

Coming back onto the pelvic bowl and shining deep within onto the left hip,

Down the left knee,

Left ankle and onto all five toes.

Big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Shining bright within each space between the toes,

The top of the left foot,

The sole of the left foot and up the whole left leg,

Heel,

Shin,

Calf,

The back of the left knee and all the way up onto the left buttock and into the pelvis,

The centre of the body.

Allowing every limb in the body to shine bright.

Going up through the pelvis onto every vertebrae and the spaces in between each vertebrae.

Feeling all the way up the spine,

Onto the back of the neck,

The base of the skull and all the way up to the crown of the head.

Shining deep into the crown of the head,

The centre of the head and welcoming this constellation of lights around the body to weave and connect every part of you.

The whole body,

The right side and the left side,

The front and the back.

The whole body shining with constellations of light.

Allowing every cell,

Every tissue to shine within and without and feeling how the breath moves through the body and as it moves it's as if this light can get brighter and dimmer with every breath.

Inhaling to expand the light deeper within and without and exhaling to deepen the breath onto the surface beneath as if you could dim your whole body into darkness.

And on the next inhale allowing the body to shine bright,

Expanding into brightness.

And on the exhale allowing the breath to exit fully as your body dims into darkness,

Back into its core and creation.

And perhaps noticing the little pauses in between each breath at the end of the inhale and at the end of the exhale and expanding onto those little moments,

Those liminal spaces and allowing yourself to sink fully into darkness on the exhale as if you could empty yourself out completely and reach all the way in,

All the way in,

All the way in and in that space of creation and abundance where all is possible.

In you,

Your loving kindness,

Your deep unconditional love and acceptance and within that depth of the exhale at the very end,

You can sense the presence knowing that in that moment when you reach the very end of the exhale,

That is all there is.

You're in the now and you allow that well of kindness and gratitude within you to grow outwards and spread with every inhale as if you're welcoming the brightness all the way into your core,

Reaching deeper within and expanding abundantly without as if at the end of the exhale you could notice just how tiny how tiny that space within you is that very core place inside of you where all is possible and where all exists at the same time and then at the inhale feeling the expansion onto every part of your body,

Feeling larger as if that shining light in every part of your body can expand out into the space above you,

Around you all the way up to the ether,

Earth and the universe beyond and feeling into that tiny,

Tiny self that's connected into everything expansive,

Infinite,

Outside of ourselves as if you could perhaps observe yourself from above,

Lying there and then from higher above and higher above and higher above and just noticing how small we all are in the vastness of this planet and of the universe and then observing yourself from very high up,

Far away coming all the way back in and feeling that expansiveness within you,

Inside of you knowing that here in the now every part of this core self lying down and the whole space around you and beyond you and with acceptance and gratitude for all that we are and all that exists within us we listen into our heart allowing our intention,

Our inner teacher,

Our wisdom to listen in and whisper perhaps and know that if nothing arises,

That being here is more than enough feeling onto the breath moving around your body and through your body feeling into the expansion of the inhale,

The contraction of the exhale and perhaps on the exhale when your body sinks onto the surface beneath you can feel into the body parts that are heavier touching firmly beneath and feeling into the body parts that are a bit lighter the temperature on the skin and around the body feeling once again into the tip of the nose the air going in and the air going out the difference in temperature from the inhale and the exhale welcoming your senses back anything you can taste and anything you can smell all the moisture within your body and around your body and allowing the breath to bridge you back into this moment into this place and this space come back come back and this practice is now complete.

Thank you for listening