Welcome to this yoga and nidra practice.
My name is Christie.
And I'll be guiding you through this practice,
Where we bring our meditative awareness to meet the cells of our inner knowing.
It is here that the language of sensation guides us toward deep rest,
Renewal and healing.
Start by finding a comfortable laying position.
You may want to place a bolster or a pillow underneath of the knees.
Layering a blanket over you for warmth.
Or using an eye mask over closed eyes.
As you start to settle in the direction of rest,
Notice where the body connects with the space beneath you.
And as you notice each part,
Invite ease and relaxation.
Allowing the whole body to settle,
Melting back and softening into the space of ease and support.
Take a long deep breath into the body and sighing out the mouth.
Take a long deep,
Nourishing breath into your body.
And a long,
Relieving sigh out through the mouth.
Letting any remaining tension or patterns of holding dissolve away.
Bring your awareness now to the inside of your nostrils.
Feel the breath moving in and out through this space.
Traveling with the breath,
You might feel that the air is slightly cooler on the inhale.
You might notice that the air is slightly warmer on the exhale.
Following your next inhale,
Draw in the breath as if drawing into yourself.
Attention turns inward along with the breath.
Follow the inhale through the inner channel,
Down the throat and into the lungs.
Feel the cells of the lungs soften to receive the breath.
The soft tissue of the lungs porous and open,
Receiving the rhythm of the breath.
Both lungs expanding as you breathe out.
Feel the entire body attuning to this rhythm.
Feeling,
Opening,
Drawing in nourishment and vitality on the inhale.
And releasing,
Softening,
Melting with the exhale.
Noticing the movement of breath within your body.
The whole body breathing in.
The whole body breathing out.
The breath is breathing you.
You are being breathed by your breath.
Connect now to the outer layer of your skin.
Noticing any textures that the skin comes close to.
Maybe the texture of the blanket or your clothing.
Notice any spaces where your skin feels the air around it.
And imagining that every pore of your skin begins to open like a magnetic receiver.
Drinking in the warmth and support with each breath in.
Every pore of the body breathing in.
Every pore of the body relieved with the exhale.
The tissues soften and expand,
Like stepping into a warm bath.
Let the warmth envelop your entire body.
As you rest back into the feeling of ease.
As the body relaxes,
Remain present to the sound of my voice.
As we move through the physical layer of the body.
Bring the light of your awareness to each body part,
As I name it.
And feel this place from the inside out.
Gather your awareness to feel the inside of your mouth.
Feel the roof of the mouth.
And invite your tongue to soften into the low palate of the mouth.
Feel the inside of your right cheek.
Right cheek.
Left cheek.
Tip of the tongue.
Root of the tongue.
Soften at the root of the tongue.
Allow the jaw to relax.
Feel the center of the chin.
Feel the tip of the nose.
Center of the forehead.
Bring your full awareness to the center of the forehead.
Eyebrows.
Cheekbones.
Feel the inner right ear.
Inner left ear.
Inside of both ears together.
Relax the jaw.
Soften the throat.
Feel the center of the chest.
Feel the right shoulder.
Upper arm.
Right elbow.
Forearm.
Wrist.
Center of the right palm.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Small finger.
Feel the center of the right palm and all five fingers together.
Feel the entire right arm.
Fingertips to shoulder.
The entire right arm together.
Feel the right side ribs.
Waist.
Right hip bone.
Thigh.
Knee.
Shin.
Ankle.
Top of the right foot.
Sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth.
Feel the sole of the foot and all five toes together.
Feel the entire right side of the body.
Toes to shoulder.
Shoulder to toes.
Bring your awareness now to the left shoulder.
Left upper arm.
Elbow.
Forearm.
Wrist.
Center of the left palm.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Small finger.
Feel the center of the left palm and all five fingers together.
Feel the entire left arm.
Fingertips to shoulder.
The entire left arm together.
Move to the left side ribs.
Waist.
Front of the left hip.
Thigh.
Knee.
Shin.
Ankle.
Top of the left foot.
Sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth.
Feel the bottom of the left foot and all five toes together.
Feel the entire left side body.
Toes to shoulder.
Shoulder to toes.
The entire left side body together.
Come to feel the left and right side body together.
Awareness radiating in the entire body.
With your mind's eye.
Now come to imagine a place.
A place where you felt relaxed and at ease.
Then start to visualize this place around you.
Are there trees or a waterfall?
Perhaps a warm sun radiating down.
Taking in any sounds or smells that might fill the air.
Noticing this space that brings you comfort and ease.
And as you rest in this space,
Allow your body to attune to this place of deep care and regulation.
This is a place where you feel known,
Seen and appreciated.
As you rest in this natural space around you.
Allow your body to come into alignment with this knowing.
Shifting into the essence of the place around you.
Slowly start to come back to feeling the body.
Feeling the body with your breath.
And taking any slow,
Mindful movements through the body as you gently reemerge into the space around you.
Thank you for sharing your practice and your presence.
And may this comfort and ease support you on your journey.
Until the next time.
