So,
Welcome to this nature nidra,
Blossoming into being.
Welcome home to yourself.
Letting yourself settle.
Dropping in so that we can explore the land of our bodies.
Now rest with ease and follow my guidance.
Know that simply to be here is enough.
You have arrived.
Know that you are held within the safety of your own ground of being and the consciousness that is yoga nidra.
As you soften into the embrace of the earth,
Feel the deep truth that you are welcome here.
Here in this space,
On this land,
All that arises within you,
You are fully and wholly received.
Whatever stirs within,
Sensations,
Feelings,
Emotions,
Thoughts,
Desires,
Images,
Or even the whispers of distractions from the world outside,
Let it all be held with a soft welcome.
Allow it to guide you like an invitation.
Drawing you even deeper into the sanctuary of your own being.
Now allow all expression to fade from your face.
And let's take a deep breath in together and then let go fully.
Feeling yourself beginning to enter a deeper level of stillness.
As we enter this yoga nidra,
Simply allow your body to respond non-mentally and directly to my words without any interference from the mind.
Shift from thinking and doing to feeling and being.
Within the safety and nurturing embrace of the fertile soils of yoga nidra,
Plant your sankalpa.
Whether it is an intention for this practice or a heartfelt wish born from the depths of your heart,
Let it take the form of words or an image or a felt sense.
And trust in your soul's wisdom as the seed takes root and begins to blossom,
Resonating as though it were already fulfilled.
Let us journey now through the sacred landscape of your body,
This temple,
Guiding awareness to every corner of this living terrain.
As I name each part,
Let your attention softly follow the sound of my voice,
Moving gently from point to point.
All the while resting in stillness.
Simply being a witness to the quiet unfolding of Presence.
Invite attention to and sense your mouth,
Lips,
Cheeks,
Nose and ears,
Right eye,
Left eye.
Sense your eyes as luminous spheres,
Alive with radiant sensation.
Sense at the eyebrow center a flower blossoming and its soft fragrance gently reaching your scalp,
Throat and neck,
Infusing these areas with its soothing essence.
Right shoulder,
Elbow,
Right hand and fingers.
Feel a flower gently blossoming in the palm of your right hand,
Its petals unfurling with grace,
Its radiant beauty flows outward,
Filling every cell of your hand with vibrant living light.
Its fragrance making its way up to elbow,
Right shoulder,
Left shoulder,
Elbow,
Left hand and fingers.
Feel a flower gently blossoming in the palm of your left hand,
Its petals unfurling with grace,
Its radiant beauty flows outward,
Filling every cell of your hand with vibrant living light.
Its fragrance making its way up to elbow,
Left shoulder.
Gently sense into your chest the sacred cave of your heart.
Within this space,
A flower blooms radiantly,
Its petals unfolding with light,
Its sweet fragrance flows outward,
Touching every cell of your chest,
Ribs,
Lungs,
And mouth.
And back with its tender essence.
Sense into your belly,
At the navel center,
A flower blooms vibrantly,
Its fragrance touching every cell of your internal organs,
Radiating its beauty into the pelvic bowl,
Bringing every cell alive with its fragrance,
Color,
And light.
Sense your right hip,
Knee,
Right foot and toes.
Feel the blooming of a large blossom at the sole of your foot,
Its beauty and fragrance radiating outward,
Filling every cell of your right foot.
As it unfolds,
Its sweet essence rises gently wafting up to your knee and blessing your right hip.
Sense your left hip,
Knee,
Foot and toes.
Feel the blooming of a large blossom at the sole of your foot,
Its beauty and fragrance radiating outward,
Filling every cell of your left foot.
As it unfolds,
Its sweet essence rises gently wafting up to your knee and blessing your left hip.
Sense your whole left and right legs drenched in the fragrance of blossoming flowers,
Radiant with sensation.
Feel both your left and right arms drenched in the sweet,
Fragrant essence of blooming flowers,
Each radiant with vibrant sensation,
Filling your arms with light and life.
Feel your whole body as a radiant garden,
A field of fragrant blossoms unfurling in harmony,
Alive with the pulsing rhythm of life itself,
Cradled in vast,
Loving awareness.
Sense this vibrant life force flowing fully through the sacred terrain of your body,
A unity of being,
One with the living planet,
One with Gaia herself,
This gleaming sapphire gem surrounded and infused by wide,
Open space.
Sense the breath moving in and out as rainfall,
Nourishing this garden.
See or sense the magnificent,
Fiery sun shining from high above,
And feel the strong,
Life-giving force of its fire shining upon the land of your body.
Sense it burning away all that no longer serves you,
All that is coming to completion.
Sense its pure light holding pure light in your awareness fully.
Now sense into the darkness below the land of your body where there is a complete absence of light,
Where the darkest night resides.
Sense this darkness fully.
A darkness that supports the understanding that all comes and all goes,
Holding darkness in awareness fully,
Where complete,
Inward contemplation and restoration occurs.
Sense back into the full light of a summer sky,
Full luminosity.
Sense back into complete darkness of a wintry night sky,
Complete night.
And observing how you can move from the passing of light into dark and the dark into light,
Coming and going.
And reach back into endless space and stillness as the field of awareness in which you can hold both the light and the dark,
Holding both at the same time.
Just like there is always day and night occurring simultaneously on our planet Earth.
And letting that go,
Let yourself be absorbed into the vast,
Pervading stillness,
Silence,
And spaciousness.
Reach from your heart's awaring presence into all directions,
Into the boundless,
Timeless space.
Rest in this vast,
Open,
Spacious awareness of loving presence.
Now begin to become aware of the rising and falling of your breath.
Letting the breath become a little louder.
Welcoming the breath into the body and anywhere it feels called to enliven and awaken warmth,
Love,
And nourishment.
Sense yourself slowly rising to the surface of waking awareness.
Revisit your sankalpa.
Let it reverberate through your being as a direct present moment experience,
As though it were already so.
Know it has been received at the most subtle level of your being.
Feel your body resting on the Earth beneath you.
Feel the quality of the air gently on your skin.
As we begin to close this yoga nidra practice,
Take a moment to honor your commitment to this practice with gratitude for taking this time as an act of self-care and self-love.
In doing so,
You nourish your inner being,
Honoring deep care for yourself,
In turn allowing for a deeper expression of authentic care for others.
Notice how your body feels.
The easeful flow of breath.
The quality of your thoughts.
Bring a deep sense of peace and care with you as you begin to transition back to wakefulness.
Invite a little bit of movement back into the body,
Perhaps rolling off to your side and gently making your way back up to your seat.
This yoga nidra is now complete.
Trust you have received exactly what you need from this practice.
Om Shanti Shanti Shanti
