Welcome.
Today's practice is a slow,
Grounding yoga nidra designed to support deep rest and nervous system settling.
Find a position where your body feels supported,
Whether lying down or seated.
And if at any point you need to move,
Adjust,
Or open your eyes,
You're welcome to do that.
There's nothing you need to visualize,
And nothing you need to change.
This is simply a time to rest.
Begin by noticing the points of contact between your body and what's supporting you.
Noticing the weight of the body,
The sense of being held.
And now bring attention to the natural rhythm of your breath,
Noticing the inhale as it arrives,
Noticing the exhale as it leaves.
You might feel the breath at the nostrils,
Or perhaps in the chest,
Or maybe in the belly.
And if the breath feels distant or subtle,
That's okay too.
Simply noticing that breathing is happening.
And now we'll move attention gently throughout the entire body.
There's no need to concentrate hard,
Just notice each area as it's named.
Bring attention to the feet,
The soles of the feet,
The tops of the feet,
Moving awareness to the ankles,
And into the lower legs,
The calves,
And the shins,
The knees,
The upper legs,
Thighs,
And the hamstrings,
Moving awareness to the hips,
The pelvis,
The lower back,
Including the sacrum and the tailbone,
The middle back,
The upper back,
Including the shoulder blades,
The entire spine.
And shifting awareness now into the shoulders,
The upper arms,
The elbows,
The forearms,
The wrists,
And the hands,
Moving awareness into the neck,
The back of the neck,
The front of the neck,
Into the jaw,
The cheeks,
The temples,
Muscles in and around the eyes,
The forehead,
The crown of the head.
And notice the whole body now at once,
From the crown of the head to the feet,
Breathing and resting.
And now sense the body as a whole,
Resting.
Perhaps you notice any sensations or a sense of heaviness,
Or perhaps you notice very little at all.
Whatever is present is welcome.
There's no need to change or fix anything.
And if thoughts arise,
You don't need to follow them.
Perhaps you can imagine placing them gently to the side,
Like settling down a bag you've been carrying.
And now returning to the breath again,
Noticing the natural breath in the body and perhaps lengthening and deepening the breath if that feels right for you.
Begin to notice the support beneath you.
And when you're ready,
You can bring some gentle movements back into the body,
Maybe wiggling the fingers or toes,
Or nodding the head back and forth a few times if that feels right for you.
Perhaps giving yourself a full-body stretch or bringing the knees into the chest and giving yourself a gentle hug.
There's no rush.
Rest here as long as you like or slowly transition back into your day.
Thank you so much for your practice.
Thank you for being here.
Thank you for resting.
Thank you for listening.
