Begin to find a comfortable place where you can cocoon your body for your practice of yoga nidra.
Taking the next few moments to make sure that you are comfortable as you adjust the head and the neck,
The shoulders and the arms,
The hips and the legs and the feet,
Sensing the jaw,
The tongue,
The temples,
Allowing awareness to saturate the entire scalp and face,
Sensing a flow of air within the nose.
Notice your ears listening,
Taking a few breaths here.
Could you take two gentle sips of air in through the nose and sighing out through the mouth.
Two gentle sips in,
Exhaling.
Feel into the open space that abides here within the heart mind as you begin to feel into the cave of your heart.
Insert something or someone that you are grateful for,
Insert that into your heart.
It might be imagery,
You might see that person's face smiling at you from above.
Begin to feel the sensation of what gratitude feels like rising up to the surface within your body as you welcome the blessings of gratitude that you have for someone or something into the cave of your heart.
Whisper gently,
Thank you.
Welcoming this sensation to grow,
Feeling a heartfelt sense of gratitude deep into your body as the expression begins to expand outward and you feel that expression returning into your heart.
The nourishing sensations on the in-breath and the out-breath radiating outward with an inner warmth,
Strengthening and nourishing of gratefulness,
Touching every cell in your body,
Taking a few moments to be with his breath,
Lovingly inhaling to strengthen the sensation of gratefulness from this place.
Could you welcome your intention,
Your sankalpa,
Feeling it into the centre of your heart,
Letting your sankalpa arrive from this deep place of your heart space and you might welcome the simple statement of I am grateful for each waking life,
I am grateful for each blessing.
Perhaps your own words begin to arise,
You feeling your sankalpa with you and repeat this now mentally to yourself three times as you begin to migrate your attention through your whole body.
Touch each part of your body tenderly with awareness,
Letting attention glide from place to place with tender connection connection as you focus your whole being,
Feel inside the mouth,
Tongue,
Right cheek,
Cheekbone,
Inside the left cheek,
Cheekbone,
Roof of the mouth,
Upper lip,
Bottom lip,
Flow of air inside the nostrils,
Space between the eyebrows,
Right eyebrow,
Temple,
Cheekbone,
Right eye,
Right sensation,
Left eyebrow,
Temple,
Cheek,
Left eye,
Left eye,
Right ear,
Left ear,
Right ear,
Left ear,
Right ear,
Left ear,
Left ear,
Right ear,
Right ear,
Right ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
Left ear,
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Left ear,
Left ear,
Left ear,
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Left ear,
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Left ear,
Left ear,
Left ear and little toe,
All five toes together,
Awareness migrating to the centre of the chest,
Sternum,
Left shoulder,
Left shoulder joint,
Elbow,
Wrist,
Centre of the palm,
First finger,
Second,
Third,
Fourth,
Little finger,
All fingertips of the left hand,
Centre of the palm,
Wrist,
Elbow,
Shoulder,
Left hip joint,
Left knee,
Ankle,
Sole of the left foot,
Left big toe,
Second,
Third,
Fourth,
And little toe of the left foot,
Sensing all toes of the left foot simultaneously,
From the tips of the toes to the heels,
Feeling the breath rising and flowing,
Imagine the soles of your feet breathing,
Buzzing with aliveness,
Sensation,
All the way up to the crown of the head,
Exhaling from the crown of the head all the way down to the soles of the feet,
Breathing in through the soles of the feet to the crown of the head,
You might imagine this breath flowing through your entire body,
Full of prana,
Light,
Energy,
Inhaling energy rolling all the way to the crown of the head,
Exhaling,
Rolling energy flowing down to the soles of the feet,
Waves of energy rising to the crown,
Waves of energy flowing back down to the soles of the feet,
Can you feel now this flow of energy purifying your body,
Just like water,
Imagine that wave of energy cleansing,
Clearing away any stress or negativity that you might be holding onto,
Each breath purifying,
Cleansing the body,
Saturating the whole body with your breath,
Just like the waves of the ocean,
Cleansing you,
Purifying you,
Could you welcome the sensation of gratitude as you exhale,
Washing down over your body,
Feeling the sense of gratitude from your whole being,
Just washing over you,
Take a few moments here to be with that sensation,
Feeling your whole body resting,
I welcome your whole body to feel deeply rested,
Sense the back of your skull,
The pull of gravity,
The heaviness in your arms,
Palms,
Fingers,
The weight of gravity in your hips,
Sacrum dropping down closer to the earth,
Whole body hugging in to the heaviness of the earth,
Allowing gravity to take you in a sweet,
Holding embrace,
Begin to sense now a feeling of being light,
Notice the space between the cells,
Imagine you can float your whole self becoming porous light,
Like a cloud evaporating,
Your whole body light,
Could you welcome the sense of gratefulness,
Sensing what you are grateful for,
And sense gratitude in your body,
Entire body from the crown of the head to the soles of the feet,
Emanating gratefulness,
Billions,
Trillions of cells radiating with this sensation of gratefulness,
Bringing your awareness to the space of your forehead,
Centre of your forehead,
Dissolving your awareness there,
As you rest here,
Begin to welcome images that arise,
Spontaneity,
Starting with a beloved,
Someone that you love,
Seeing their face,
Smiling back at you,
Welcoming,
Something else that you are grateful for,
Allow these images to appear,
Perhaps you are thankful for the shooting stars,
Animals that you hold close to your heart,
Just allowing the images to arise in a spontaneous way,
Welcoming a flow of impressions,
Welcome a sense of deep contentment to arise,
What you are grateful for,
Let the impressions arise without thinking,
Without forcing,
Allowing deep contentment to emerge,
Resting in this space of awareness,
Resting back to where you are,
In the quiet space,
Welcome your intention to arise again,
Feel your sankalpa be everywhere,
A deep feeling sense of gratefulness,
And you might repeat that again,
I am grateful for each waking life,
I am grateful for each blessing,
Taking your time to welcome yourself back as you feel into the space that has held you with loving embrace,
Deep breath in,
Deep breath out,
Noticing the effects of the practice,
And let this continue into your waking life,
Into the flow of your day.
