Hello,
Sweet soul.
Welcome to your Yoga Nidra practice.
Begin by settling into Shavasana.
Take your time,
Adjusting your body so you feel completely supported,
Completely at ease.
And shift the shoulders if needed.
Soften the hips.
Adjust anything that will help your body feel safe enough to rest.
Gently close the eyes.
Take a slow breath in through the nose,
And a longer,
Softer breath out through the mouth.
Nothing to do.
Nowhere to go.
Nothing to hold together.
Take a deeper breath in through the nose.
Gently clench the jaw and the mouth.
And as you exhale,
Open the jaw,
Soften the tongue,
And swallow.
Inhale,
Slowly draw the shoulders up towards the ears.
And exhale,
Roll the shoulders back and down,
Melting into the support beneath you.
Inhale,
Softly.
And as you exhale,
Feel the upper arms going heavy,
Elbows soft,
Forearms relaxed,
Wrists loose.
Gently open and close the palms once.
And then allow the hands to be still.
Take a slow breath in.
And chest and belly gently expand.
And exhale,
Letting the entire front body soften.
Inhale,
Gently squeeze the glutes.
And exhale,
Release,
Pelvis heavy.
Inhale,
Engage the thighs.
Exhale,
Soften the legs completely.
Big breath in.
Flex the feet towards the shins.
And exhale,
Release the feet.
And gently rock the feet side to side once.
And then allow the entire body to become still.
Feel the weight of you being held.
Nothing to fix.
Nothing to improve.
Nothing to perform.
Begin to sense the body as sensation.
A quiet,
Radiant field of feeling.
And from this softened place,
You may begin to sense a quiet intention in the heart.
Not something you have to force.
Not something you have to figure out.
Simply a gentle knowing of what your body,
Your heart,
Your life may be ready to receive.
If a word,
A feeling,
Or a simple phrase arises,
Silently repeat it to yourself now.
And let it be simple.
Let it be true.
Let it feel safe in your body.
And then gently release it.
Knowing the nervous system and the deeper mind have already heard.
Bring awareness to the mouth.
Jaw.
Teeth.
Right ear.
Left ear.
Both ears together.
Cheeks.
Nose.
Feeling the gentle flow of breath.
Right eye.
Left eye.
Both eyes resting back.
Forehead cool and smooth.
Scalp.
Back of the head.
Face completely easeful.
Right shoulder.
Left shoulder.
Right upper arm.
Left upper arm.
Right elbow.
Left elbow.
Right forearm.
Right forearm.
Left forearm.
Right wrist.
Left wrist.
Right palm.
Left palm.
Right fingers.
Left fingers.
Both arms together.
Right chest.
Left chest.
Right abdomen.
Left abdomen.
Right lower back.
Left lower back.
Right upper back.
Left upper back.
Whole torso.
Front and back together.
Right hip.
Left hip.
Right thigh.
Right knee.
Left knee.
Right shin.
Left shin.
Right ankle.
Left ankle.
Right foot.
Left foot.
Sole of the right foot.
Sole of the left foot.
Right calf.
Left calf.
Back of the right knee.
Back of the left knee.
Back of the right thigh.
Back of the left thigh.
Right leg.
Left leg.
Both legs together.
Now gently widen your awareness.
Notice the body being breathed.
Notice sensations coming and going.
Sense that quiet part of you.
The one that is simply observing.
Rest as the observer.
Feel the gentle rhythm of breathing.
The soft beating of the heart.
And subtle wave of peace spreading throughout the body.
If any sensation,
Feeling,
Or emotion is present,
Simply notice it.
And welcome it like a messenger.
Now gently call your mind to the opposite quality.
Holding both softly in awareness.
Notice what happens in the thinking mind when opposites are held together.
Rest in the quiet space that remains.
Sense your whole body now as a simple,
Radiant field of sensation.
With each inhale,
A soft expansion.
With each exhale,
A deeper,
Heavier,
And settling warmth,
Security,
And well-being quietly spreading through the body.
You may remain here,
Resting,
Floating,
And drifting.
If sleep comes,
Let sleep come.
Your body knows how to rest.
Your nervous system knows how to soften.
You are safe to sleep.
Good night,
Sweet soul.
