So just notice if there's any last changes you want to make to your posture.
And then start by drawing a circle around your body.
This circle is meant to protect you during this yoga nidra session.
And so anything that doesn't serve you will stay outside of the circle.
And if you want to,
You can fill this circle with some type of energy or with love or warmth or a color.
Maybe even drawing a second or a third circle around you.
And then imagine yourself inside the inner circle.
We're going to start with awakening the senses.
So take your attention to the inside of your mouth.
Maybe there's something you can taste.
And then notice if there's any tension you can release.
Relaxing your jaws,
Your tongue,
Your throat.
Let your attention flow from your mouth to your ears.
Noticing any sounds.
Starting with the sounds that are furthest away.
And then just let your attention go from sound to sound to sound.
And maybe you can listen with not only your ears but with your whole body.
Imagine these sounds outside of the circles.
And just let them be.
And then let your attention flow from your ears to your nose.
Feeling the breath coming in and out of your nose.
And maybe the air flows more easily through one muscle than the other.
Then let your attention flow from your nose to your eyes.
There's nothing you need to see right now.
So see if you can let go of all the little muscles around the eyes.
Softening your forehead and your temples.
Letting your eyes rest in the eye sockets.
Sinking deep.
From your eyes,
Your attention flows to your skin.
What can you feel here?
Can you sense your own skin?
Maybe you can even breathe into your own skin.
Maybe there's areas that feel a bit warmer.
Parts of your body that feel a bit colder.
Places where your body touches the mat.
Where your clothing touches your skin.
And we'll continue with the rotation of consciousness.
Take your attention to the palms of your hands.
Feeling both hands at the same time.
Maybe there's a tingling,
A buzzing feeling,
Or just the awareness of energy.
Then take your attention to the thumb of your right hand.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Feel the space between the fingers.
The tips of the fingers.
The palm of the right hand.
The back of the right hand.
The wrists.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Armpits.
Right side of the body.
Hip.
Upper leg.
Knee.
The space behind the knee.
Lower leg.
Right ankle.
Heel.
The sole of the right foot.
The top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Feel the space between the toes.
Feel the whole right side of the body.
The whole right side of the body.
Then take your attention to the thumb of your left hand.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Feel the space between the fingers.
The tips of the fingers.
The palm of the left hand.
The back of the left hand.
The wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpits.
Left side of the body.
Hip.
Upper leg.
Knee.
The space behind the knee.
Lower leg.
The left ankle.
Heel.
The sole of the left foot.
The top of the left foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Feel the space between the toes.
Feel the whole left side of the body.
The whole left side of the body.
Feel the forehead.
The top of the head.
The back of the head.
The whole head.
The backside of the neck.
The throat.
Shoulders.
Upper back.
Middle back.
Lower back.
Chest.
Belly.
Lower belly.
Pelvis.
The whole torso.
Feeling both legs at the same time.
Both arms at the same time.
Head and torso at the same time.
The whole body as one.
The whole body as one.
Then take your attention to your heart space.
Take a moment to see what's present there.
Inviting the feeling of love and kindness.
Love and kindness for you.
And maybe you can remember a time when you felt happy,
When you felt love for you.
Just let those feelings come up.
Let them go through you.
And then quietly repeat the following lines to yourself.
May I be safe.
May I be free of suffering.
May I be healthy.
May I be happy.
Then think of someone you love.
This could be a family member,
A partner,
Maybe a good friend or even a pet.
And see if you can see their face in front of you.
Or maybe even feel their presence.
And what is happening to your heart when you do that.
You might feel warmth or compassion.
And if not,
See if you can just keep seeing their face.
And maybe you can remember a time where your loved one was going through a hard time.
And then quietly repeat the following lines to yourself.
May you be safe.
May you be free of suffering.
May you be healthy.
May you be happy.
And imagine a bright warm light going from your heart to theirs.
And then think of someone that you have a more neutral relationship with.
It could be a neighbor or just someone you run into once in a while.
And realize that this person is also going through difficult times every now and then.
Allow yourself to feel compassion for them.
And then quietly repeat the following lines to yourself.
May you be safe.
May you be free of suffering.
May you be healthy.
May you be happy.
And then imagine how everyone on this earth has a deep longing to be happy and free of suffering.
And see if you can fill your heart with compassion.
Maybe even for those you might have a difficult relationship with.
And then quietly repeat the following lines to yourself.
May all creatures be safe.
May all creatures be free of suffering.
May all creatures be healthy.
May all creatures be happy.
Notice how you're able to feel compassion for everything and everyone around you.
Let it radiate out in all directions.
North,
East,
South,
West.
All around you.
And stay with this feeling for a couple of minutes.
Now,
Slowly start taking your attention back to your body.
Maybe you want to take a deeper breath in and out.
And from there,
You're going to slowly start moving again.
Maybe starting with the hands and the feet.
Stretching out the arms.
Maybe rolling to your side before you come up.
And if you have more time,
Taking all the time you need.
Thank you so much for listening to this recording.
I wish you a great day.
And be safe.
