Welcome friend to this short yoga nidra,
Held by the ancient oak,
Inviting you now to find your most comfortable resting position,
Lying down if possible on your back or your side,
Supported by cushions or blankets as needed.
Make this posture effortless so your body can remain completely still as it eases into deep rest,
If it's safe for you to do so,
Allow your eyes now to softly close,
Feel your body surrendering to gravity,
Giving its weight completely to the earth beneath you,
Take a slow deep breath in through the nose and sigh it away out through the mouth,
Once more inhale deeply and exhale with a soft sigh,
Know that there is nothing to achieve here,
You are entering a sacred resting place,
Welcomed wholeheartedly exactly as you are,
Bring to mind your santalpa,
Your hearts intention,
Choose a simple phrase rooted in truth and compassion,
For example I am safe and deeply loved,
So you find your words now,
Your santalpa,
Your hearts intention,
A simple phrase that best supports you right now and repeat it silently then,
Three times,
Planting it like an acorn in the soil of your soul,
We now journey through the body with quiet awareness,
Bring attention to your right hand,
Right hand,
Thumb,
Fingers,
Wrist,
Your right forearm,
Elbow,
Your right upper arm,
Shoulder,
Armpit,
Right waist,
Ankle,
Heel,
Top of the right foot,
Toes of the right foot,
Shift now to your left hand,
Thumb,
Left hand,
Fingers,
Palm,
Wrist,
Forearm,
The left elbow,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Left ankle,
Heel,
Sole,
Top of the left foot,
Toes of the left foot,
Sense now the back of your body,
Lower back,
Middle back,
Upper back,
Back of the neck,
Back of the head and now the front of your body,
Your forehead,
Cheeks,
Lips,
Throat,
Chest,
Heart centre,
Belly,
Pelvis,
Feel your whole body at once now,
Lying in stillness,
Supported by the loving presence of our home the earth,
Feel it's gentle flow in and out,
There is no need to change the breath in any way,
Just observe it now,
Like a quiet stream through mossy stones,
With every exhale soften,
On each inhale receive nourishment and life,
Imagine you are lying now beneath an ancient oak tree,
Its wide trunk rises up strong and enduring,
With roots descending deep into the hidden dark earth,
Its great branches spread above you,
Forming a vast green canopy,
Sheltering and protective,
Sense the oaks wisdom gathered through centuries,
Feel its energy flowing down into your body,
Gifting you stability and groundedness,
Rest here safe and held,
Bring awareness now to your heart centre,
Glowing emerald green like mossy forest paths,
Opening to compassion,
Then your crown centre,
Glowing violet white like moonlight upon sacred wells,
Connecting you to divine presence,
Imagine these centres glowing in harmony within you,
Imagine a small spring of clear water bubbling up near the oak tree,
See yourself scooping some of this healing water in your cupped hands and drinking it in,
Feel it washing through you,
Blessing every part of your being,
With clarity,
Ease and deep peace,
Slowly bring awareness back to your breath,
Feel your body resting upon the earth,
Air on your skin,
The sounds around you,
Bring your sankalpa to mind once more,
Repeat it silently,
Trusting in its truth,
Take one more restorative deep breath,
Wiggle your fingers and toes and when you are ready,
Roll onto your side,
Resting there for a moment,
Then in your own time,
Nice and gently,
Rest up to a seated position,
With your eyes closed or softly open,
Bring your hands to your heart centre and bow your head,
May the strength of the oak and the blessings of the healing well guide you this day and always.
