Hello,
This is Dennis.
This is a short yoga nidra practice.
Lie down as comfortable as you can,
Using any props that you need.
When you feel ready,
Start breathing in and out through the nose at a slow pace.
Put some softness into the jaw,
Softness into the shoulders,
Around the eyes,
Forehead.
Return to your natural breath.
Let the body breathe itself,
Taking the observer mode,
Watching the thoughts drift by,
Watching emotions drift by,
Dreams and visions.
Honor them.
Send gratitude to them.
But for now,
You let them drift by like clouds,
Just like you're watching the evening sky.
And everything that comes up,
Thoughts,
Emotions,
Visions,
They're all right.
They are a part of you.
So it's okay.
Imagine sitting on a stone,
Watching the evening sky,
Watching the sky unfold for you,
With the feeling that you're a part of everything which is true,
The whole universe.
And let this awareness rotate through your body,
Beginning between the eyebrows,
Forehead,
Top of your head,
Inside the ears.
Let yourself hear whatever it is you're hearing.
The eyes,
Maybe images in your mind appear.
Let them appear and drift by.
Nostrils,
The jaw,
Center of the throat,
The shoulders,
Upper arms,
Lower arms,
Hands,
Awareness in the hands,
Feeling gratitude for this awareness.
Center of the chest,
Center of the heart,
Lower ribs.
Just noticing how the lower ribs might expand as you let the body breathe itself.
The belly,
If you hold any tension in the belly,
See if you can relax.
If not,
That's okay.
Inside the hips,
Pelvic floor,
Upper legs,
Lower legs,
Heels,
Soles of the feet,
Toes,
Upper feet,
All the toes,
All the fingers,
Base of the spine,
Mid-back,
Shoulder blades,
Belly,
Center of the heart,
Center of the throat,
Chest,
Between the eyebrows,
Top of the head,
Center of your whole being,
The whole body.
Imagine the sun is going down and you go home to your comfortable bed.
Imagine all the stars in the sky,
The whole universe in flux,
The beauty in that everything changes,
Sinking into this,
Feeling comfort in this realization,
And just resting for a while in the beauty of the moment.
Whenever you're ready,
Stretch out the body,
Flutter the eyes open,
Embrace the moment,
Embrace life.
Have a wonderful day and welcome back anytime.
