Welcome to this short yoga nidra for the five bodies.
Let's settle in for a brief practice.
Take a moment now to become comfortable,
To let yourself settle.
Let yourself settle into a seat or take a moment to lie down.
Let your weight release into the surface beneath you.
Allow your spine to remain long,
Arms resting by your sides,
Legs and feet grounding into the earth with your head light.
Invite a comfortable breath in and sigh it out.
Allow yourself to shift from thinking and doing to feeling and being.
Slowly follow my guidance to make this important shift.
As you enter into this practice,
Set the intention to welcome all that is arising with a sense of allowing,
A sense that all is welcome here.
And invite another inhaling breath,
Sighing it out through the mouth,
And let your body soften with each exhaling breath.
Now feel into your physical body.
Notice the connection points of your body with the surface beneath you.
Let your weight soften into these connection points and give over any tension into the earth.
Scan your body for any remaining tension.
Bring attention to your mouth,
Jaw tension dissolving as you gently and lightly separate teeth and lips,
Your eyes melting back into their sockets,
Softening all the muscles around your eyes.
Small expression melts from your face.
Shoulders melt away from ears,
Noticing sensation in the arms and hands,
Belly soft and supple as it receives the breath.
Living bones and sacrum soft.
Noticing sensation in legs and feet,
Easing into the ground beneath you.
Notice the gentle movement of your belly and chest with the in and out flow of your breath.
Notice the very sensation as the air enters and exits your body through your nose.
Sense this movement in the belly and chest.
Notice if you sense the breath moving into any specific areas of the body,
And perhaps where breath does not flow with ease into other areas.
Simply notice without any need to change anything.
Now observe any sensations of energy flowing through like pulsations,
Tingling,
Bubbling,
Flowing or restriction,
Numbness.
Simply notice without needing to change anything.
Sensations of energy flows.
And now sensing lightness in the body,
Lightness,
Lightness.
And now sense heaviness in the body,
Heaviness,
Heaviness.
Now notice both lightness and heaviness at the same time.
And notice that which is noticing.
Now notice any thoughts cycling around.
Thoughts that come and go.
Thoughts that stick.
Thoughts that pass.
Simply observe the movement of thoughts without following any particular train of thought.
Observe whether any emotions may be present.
Is there a particular emotion calling your attention?
If so,
Does it have a location in your body?
Where does it live in your body?
And if no emotion is present,
This too is just fine.
And if there is an emotion present,
See if you can simply make space for it.
Allow it to just be here.
Now tune in to a subtler layer yet,
And notice how your deeper wisdom,
Your own intuition speaks to you.
How does that feel?
Does it arise from anywhere in particular?
And if not,
No need to search.
Simply be present to how your intuition feels to you,
How it speaks to you.
As you notice sensations,
Breath,
Energy,
Thoughts,
Emotions,
Intuition,
Can you reach back into awareness that is able to hold all that is arising?
Can you sense the very feeling tone of you?
And can you sense right into that sense of awareness,
Being that awareness?
Being that awareness,
Can you release any need for doing,
For figuring things out and just drop into the very feeling of being?
Simply allowing for a sense of being,
With no need to do anything other than just to be.
Remain present to that sense of being and begin to invite your attention back to the in and out flow of your breath.
And again sense the surface that supports your body.
Feel the ground beneath you and feel right into your feet,
Legs,
Torso,
Arms,
Head.
Sense your whole body and begin to enliven your whole body and being with your breath.
Coming back,
Feeling invigorated,
Refreshed,
And renewed.
Begin to open your eyes as you keep a sense of connection to your breath and the deeper awareness in which all is arising.
This journey through your five bodies,
The Koshas,
Is now complete.
We come in peace,
We go in peace,
Om Shanti,
Shanti,
Shanti.
