Welcome to this practice of Yoga Nidra.
And first of all,
Getting.
As comfortable as you possibly can.
If you're resting.
On your back,
Making sure that you have and bolster underneath the knees.
Making sure that your head is supported.
And if you prefer laying on your side.
You can place a bolster or any pillows that you have around in between the knees.
Maybe resting your arm.
And something soft,
Having some bedding underneath the head.
And then once you feel that you can completely relax and completely soften.
Into the space,
Into the surface beneath you.
Slowly shifting your awareness to your breath.
Feeling out of breath.
Moves through the body like an easeful or an easy breeze.
What is this soft summer breeze?
And as it moves through the body.
Your body completely.
Soft ends.
Feeling the breath move in through your nose.
Moving now through the mouth.
Or notice any sounds around you.
You just let them in.
You don't need to go looking for the sounds,
Just to hear them as they are.
And as you hear these sounds,
You might also still notice that soft breath moving through the body.
Completely.
Allowing your body.
To soften,
To completely surrender,
And how would it feel?
To let yourself be carried by the earth beneath.
Really feeling the energy of Mother Earth and how she's so.
.
.
So keen,
So happy to hold us.
To hold all of us.
Feeling a sense of support from the surface that you are resting on.
Knowing that it's safe now to completely surrender.
Into the state that is Yoganidra.
To a restful state.
And then from this awareness,
From this spacious breath.
I'm going to move the awareness and the light of the mental awareness.
Through the body.
You can visualize as if the soft light of the moon is shining upon each part of the body,
Each part in turn.
As you hear me name them,
Name the different parts of the body and that soft,
Soft light of the moon.
It starts at the tip of the tongue.
I'm feeling the whole tongue.
I'm feeling that light completely illuminating the whole of the mouth.
The roof of the mouth.
The right cheek.
I'm feeling that light spread to the left cheek as well.
I'm feeling it flow all the way up.
Towards its base in between the eyebrows and then left eyebrow.
And the right eyebrow.
Forehead.
Top of the head,
Crown.
Back of the head.
Down the neck.
Where the spine begins and that light moves.
It's a left shoulder.
Eliminating the right shoulder.
And all the way back towards the midline,
Your spine,
Feeling the light of the moon,
That soft light moving down the spine slowly,
Without any rush.
Down to the mid-back.
And then it's as if that light is spiraling around the body,
Around the torso.
All the way to the front,
The ribs,
Like it's wrapping slowly.
Just really softly around the ribs and back to the mid-back.
The light moves down the spine like in a playful manner Playful,
Soft way down to the lower back,
The sacrum.
And all the way down to the tip of the tailbone towards the left hip and the right hip.
And then all the way down into the pelvis.
Towards the left leg,
Left knee,
Left shin.
Cause down the ankle and then the heel.
The sole of the foot,
The arch.
The light moving to the ball of the foot and then shining that light into all five toes of the left foot.
It's completely softening that whole space around the foot,
Beneath.
And on top.
Shifting the light of the mental attention back up again towards the right hip.
Down the right leg,
Right knee,
Right shin.
In the right calf,
Down the ankle,
The foot.
And the arch and the ball of the foot.
And then again that light shines on each of the five toes in turn.
And then feeling the whole of the foot.
Completely illuminated and wrapped in its soft moonlight.
Softening each and every muscle,
Tissue,
Bone as it rests onto the earth beneath.
And the attention slowly moves up.
With the light.
Back to the sacrum.
From there,
Back to the pelvis,
Swirling through the pelvis towards the belly.
Space behind,
Just behind the belly button.
Resting your awareness in your belly.
The light moves up from there in one straight line towards the heart.
Feeling that light swirl around the heart,
The front of the heart.
The right side,
The left.
In the back of the heart.
Completely.
Illuminating the whole chest.
Feeling the light moving up from there to the right collarbone and then the left collarbone.
Up to the throat And then you feel that the light pauses there.
For a moment.
And swirling around in the throat.
And makes his way back up to that space in between the eyebrows.
And feel that that light is completely and softening the whole space.
Giving it permission to rest.
To melt.
Down to the eyebrows,
Right and left.
Feeling the whole head as a whole.
Now and then.
As you feel your whole head interconnected as one.
Now becoming aware of the whole body,
The whole body as one.
Is one interconnected being.
Resting in this awareness for a few more moments.
Feeling the breath moving through the nose.
Like a soft breeze,
A soft summer breeze entering the body again.
Exhaling out through slightly parted lips.
And really see if you can make it a long exhale.
Inhaling through nose.
Exhaling,
Letting the air flow out through the slightly parted lips.
And as your awareness slowly comes back to the breath,
Noticing your whole body resting.
On the earth.
Breathing.
Something breathing.
Energy.
Into the body.
Each time you inhale you feel the breath move from that space in between the eyebrows all the way down to the toes.
Like the breath touches each of the toes.
And the left foot and the right.
And moves back up the body again.
Providing a sense of lightness into the body as you slowly start to awaken.
To come back to a more everyday state of being.
And as you,
Without any rush,
Do that,
You still feel.
Connected and carried.
By the surface beneath you.
And this practice of Yoga Nidra has now come to an end.
I'm taking as much time as you need here.
Taking as much time as you need.
So slowly.
Come out.
Taking as much time as you need.
Resting for as long as you need.
