This is a yoga nidra for stillness and spaciousness.
So to begin,
Come into a lying down position and you can do this on the floor,
On your bed.
Come lying down and make yourself completely comfortable.
It is important that you're comfortable during this practice,
So at any time if you need to adjust your position,
Feel free to do that.
You can close your eyes now and get your body settled in to begin this practice.
You may notice the buzz of noise in your mind and in your body as you lie down.
All of the active energy that was generated through the day,
Thinking and pushing and performing,
We often get caught up in this high activity.
We're going to let all of that noise settle down here,
Just here,
Just now.
You can let all of that noise start to settle down.
In the practice of yoga nidra,
We do not fight anything that we're feeling.
We simply rest,
Sink down and let the noise naturally become quieter and quieter.
There is nothing we need to force or control here.
As you begin to feel yourself settling in,
Sinking in,
Beginning to pull your awareness in,
We will start to bring ourselves into a stiller and more spacious place.
You need only listen to the sound of my voice here.
So begin to notice your breathing.
Feel the gentle in and out of the breath on your nostrils.
No matter if your breath is fast or slow,
It's perfectly okay.
Just feel where your breath is at.
Good.
And bring your awareness now to your body.
Feel your body sinking down into the ground.
Nothing else matters right now.
There is nowhere to go.
There is nothing to do.
Simply feel your body sinking heavy into the ground beneath you.
We will now begin a rotation of body awareness.
Move your awareness to the different parts of your body as I name them.
Let my voice guide you here.
Without moving,
Simply feel each part of your body as I name it.
Bring your awareness to the inside of your mouth.
Feel your tongue in your mouth.
Feel the wetness inside your mouth.
Good.
Now bring your attention to your head.
Feel the weight of your head on the floor.
Now move your awareness to your forehead.
Release and relax any tension in your forehead.
Release and relax any tension between your eyebrows,
Your eyes,
Your jaw.
Relax your jaw completely.
Feel your whole face.
Feel your throat.
Feel your upper chest.
Your right shoulder.
Your right upper arm.
Your right elbow.
Right lower arm.
Your right hand.
Your right fingers.
Your right hand.
Your right lower arm.
Your right elbow.
Your right upper arm.
Your right shoulder.
The middle of your upper chest.
Now move to the left side.
Your left shoulder.
Left upper arm.
Left elbow.
Left lower arm.
Left hand.
Left fingers.
Left hand.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
And your chest.
Move your awareness now down into your heart.
Your right lung.
Left lung.
Down into your belly.
The center of your belly button.
Move your awareness down into your lower abdomen.
The center of your pelvic area.
Your right hip.
Your right upper leg.
Your right knee.
Right lower leg.
Right heel.
Right foot.
The toes on your right foot.
Your right foot.
Right heel.
Lower leg.
Knee.
Upper leg.
Your right hip.
And the center of your pelvis.
Move to your left hip.
Your left upper leg.
Left knee.
Left lower leg.
Left ankle.
Left foot.
Left toes.
Left foot.
Left heel.
Left lower leg.
Left knee.
Left upper leg.
The left hip.
And back to your pelvis.
Feel the inner organs in your pelvic area.
Good.
Now feel your whole body lying on the ground.
Feel all parts of your body.
Good.
Now feel the heaviness and the denseness of your body.
Feel into the body the parts that are heavy and dense.
Your muscles.
The tissues.
The blood.
Full and heavy.
Feel the heaviness of your body sinking deeper and deeper.
Now feel the lightness of your body.
Feel the lightness in your body,
The spaces that are hollow.
Your lungs.
In between your ribs.
The inside of your bones.
Light.
Weightless.
Feel yourself becoming lighter and lighter and lighter.
Good.
Now feel movement in your body.
Feel the movement of your heart beating.
Feel the movement of your breath up and down.
Feel all of the movement existing inside your body right in this moment.
Now move to the stillness inside your body.
Feel the stillness of your face,
Your arms and legs.
The stillness of the space behind your eyes.
Feel all of the stillness in your body.
Let this stillness expand in and around you completely.
Completely engulfing you in an egg of stillness.
Completely still in this spacious,
Safe space.
Your true nature is profoundly peaceful right here.
Just this.
This quiet part is always there underneath the noise.
Any thoughts or feelings that may arise simply say to yourself,
I can let go here,
I can be still here now.
Move to your left hip,
Your left upper leg,
Left knee,
Left lower leg,
Left ankle,
Left foot,
Left toes,
Left foot,
Left heel.
Let this stillness expand in and around you.
Let this stillness expand in and around you.
Start to bring your awareness back.
Hear my voice,
Hear the sounds around you.
Start to feel your breath,
Feel your body.
A few bigger breaths now.
Thank your body for all of the healing that was performed here while you rested.
This space of stillness and space is always an anchor for you.
Whatever you may or may not have been aware of,
Know that you received the deep benefits of this practice on all levels of your being.
The practice of yoga nidra is now complete.
