Welcome to this short yoga nidra that is designed to help us begin to listen to our bodies and our minds and take on board what they are asking of us and ultimately to bring us back to a place of balance.
Now as with any yoga nidra you do not have anything to do,
There is nothing to perform,
And the beauty of yoga nidra is that it works with your inner layers.
It works to penetrate that place between rest and sleep where we are receptive and where we can begin to heal.
So all you have to do now is get comfortable,
Close your eyes and allow my voice to guide you on this journey.
Know that you are cared for,
Know that you are seen.
Take a couple of big breaths here and some slightly longer exhalations.
And as you allow your whole body to melt down into the surface beneath you.
Taking a moment to check in with your body and your mind.
How do you feel in this moment?
Are you feeling tired or heavy or lethargic?
Or are you feeling a little agitated or irritated or anxious?
Or are you feeling relatively calm?
However you are feeling,
Welcome it,
Is you right now.
Notice every part of you.
Every part of you is welcome.
Every part of you is loved.
As we move to setting a little seed of intention for our practice today.
Asking your body and your mind,
What do I need right now?
Listen,
Not with your thinking mind but with your whole being.
The answer might come as words or an image or a feeling.
What do I need right now?
Maybe your body needs rest.
Or maybe it needs energy.
Maybe you need to feel safe or strong.
Maybe it needs stillness or movement.
Trust whatever comes your way.
And if nothing comes,
That's also fine.
Use this time to let your body relax.
And just rest here.
As we move into a gentle rotation around the body now.
And you might like to imagine a sort of magnifying glass that really allows you to look at each part of the body that I mention with real curiosity.
Noticing if the parts of the body that I mention are telling you anything.
Or asking for your attention.
Observe with kindness.
Be gentle.
Starting at the top of your head.
Your forehead.
The space between your eyebrows.
Your left eye and your right eye.
Both eyes together.
Your jaw,
Your lips,
Your tongue.
Your neck and your throat.
Your left ear.
Your right ear.
Both ears together.
Back to your throat.
Your shoulders.
Your left shoulder,
Your right shoulder.
Both shoulders together.
Your arms,
Your left arm,
Your left hand,
Your left thumb.
Second finger,
Third finger,
Fourth finger,
Little finger.
The palm of your hand.
Your armpit.
The whole left side of your ribs.
Your right arm,
Your right hand,
Thumb.
Second finger,
Third finger,
Fourth finger,
And little finger.
Your right palm.
Armpit.
The whole right side of your ribs.
Both arms and both hands.
Hands together.
Your chest.
Deep inside your chest,
Your heart space.
Breathe here for a moment.
What is your heart telling you?
Your belly.
Deep inside your belly.
What is your belly telling you today?
Your spine,
Vertebrae by vertebrae,
The whole of your back.
Upper back,
Middle back.
Middle back,
Lower back.
And your hips.
Deep inside your hips.
And your legs.
Your left leg,
Left foot.
Left big toe.
Second toe,
Third toe,
Fourth toe,
And little toe.
The sole of your foot.
Your right leg,
Your right foot,
Your right big toe.
Second toe,
Third toe,
Fourth toe,
And little toe.
The sole of your right foot.
Both legs and both feet.
Together.
Your whole body.
Your whole body.
Your whole body together.
Bringing your awareness to your breath now.
Listening to your breath as if you were listening to a gentle breeze in the tops of the tree.
Gentle,
Slow.
Follow your body's lead.
If it wants to sigh,
Let it sigh.
If it wants to breathe deeply,
Breathe deeply.
Natural,
Gentle breath.
Breathing in what you need.
Breathing out what you're ready to release.
And as you're breathing here,
Imagine that you have a wise,
Loving friend living inside of you.
Inside your body.
This friend knows everything about you.
Your stories,
Your needs.
Your greatest dreams.
And your deepest fears.
This friend does not judge.
This friend is always with you.
Always available.
Always wanting the best for you.
Always seeing you.
But sometimes life gets busy and you forget to listen to your friend.
You may even forget that they are there.
But right now,
Notice your friend.
Maybe you notice what they look like.
Maybe you notice how they feel.
Maybe nothing comes and that's okay as well.
But your friend has a message for you today.
Listen to this message.
Maybe the message is,
You're doing so well.
Or maybe they're asking you to slow down.
Or maybe they're telling you you are stronger than you think.
Or maybe they're saying it's okay to be strong.
To rest.
Maybe they're simply saying,
I see you.
Listen to what your wise inner friend wants to tell you.
And know that this friend,
This wisdom,
This inner knowing is always here.
You can check back in at any time.
You can ask any question.
You just have to listen.
As you return to your sankalpa,
Your intention from the start of your practice today.
Asking once again,
What does my body need right now?
Ask again.
Listen again.
Maybe the answer has deepened.
Maybe it's exactly the same.
And if nothing comes,
Just use this time to rest.
And relax.
Know that you have all of the answers within you.
All you have to do is learn to listen.
Practice listening.
And if you wish,
You can drift off from this point deeper and further.
Or if you wish to return to your day,
Then slowly begin to wiggle your fingers and your toe.
Take a couple of slightly deeper breaths in.
And some slightly longer breaths out.
Taking a moment to send a little note to yourself.
To your inner wisdom.
To thank yourself for taking the time to listen.
Moving back into your day with softness and lightness.
As you slowly begin to open your eyes.
Thank you for practicing.
