Welcome to this Yoga Nidra practice.
Take the next few moments to arrange yourself in a way that feels deeply comfortable.
Your own cocoon of rest.
Let the body be fully supported,
Held effortlessly by the surface beneath you.
As you arrive,
Take a slow breath in through the nose and a gentle exhale through the mouth.
With that exhale,
Allow the weight of your body to melt downward,
Softening into support.
There is nothing to do now.
Simply notice the natural rhythm of your breathing.
Bring awareness to the tongue,
Allowing it to rest easily in the mouth.
Soften the tiny muscles around the jaw,
The eyes,
The forehead.
Let the entire face and scalp relax.
You may even imagine the two hemispheres of the brain gently unwinding,
As though they too can soften and open.
Allow awareness to descend into the center of the chest,
The heart space settling there.
Now gently invite your intention,
Your inner resolve.
You may repeat it silently or simply sense it as a feeling or intention.
If no specific intention arises,
You may rest in the simple truth,
I am resting deeply within myself.
We now begin a slow rotation of awareness through the body.
Bring attention to the space between the eyebrows,
The tip of the tongue,
The root of the tongue,
The center of the throat,
The base of the throat,
The center of the heart.
Awareness moves to the right side of the chest,
Right shoulder,
Right elbow,
Right wrist,
Center of the right palm,
Tip of the thumb,
First finger,
Second,
Third,
Fourth,
Fifth,
Back of the hand,
Elbow,
Shoulder,
Shoulder blade,
Returning to the center of the heart.
Now the left side of the chest,
Left shoulder,
Left elbow,
Left wrist,
Center of the left palm,
Tip of the thumb,
First finger,
Second,
Fourth,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Shoulder blade,
Return again to the center of the heart.
Awareness moves to the solar plexus,
The space just below the navel,
The base of the spine,
Right hip,
Right knee,
Right ankle,
Sole of the foot,
All five toes,
Ankle,
Left hip,
Left knee,
Left ankle,
Sole of the foot,
All five toes.
Ankle,
Hip,
Return awareness once more to the base of the spine.
Notice the breath here,
Natural and effortless.
With the next inhale,
Imagine breath and energy gently rising from the tailbone up through the spine.
Exhale,
Energy cascades down the front of the body like a soft waterfall returning to the base.
Inhaling up the back body,
Exhaling down the front body.
Then allow this visualization to dissolve,
Resting once more in stillness.
Now imagine yourself in a serene,
Abundant garden,
Lush greenery surrounds you,
Trees,
Water,
Flowers in full bloom.
Perhaps you notice birds,
Butterflies or the gentle movement of water.
Take in the scents,
The sounds,
The textures of this place.
Notice the emotional quality that arises as you rest here.
Held by nature,
Feel the warmth of sunlight on your skin,
A sense of ease,
A sense of belonging.
Once again,
Gently welcome your intention.
I am resting deeply within myself.
Take a slow breath in through the nose.
And a relaxed breath out through the mouth.
Begin to sense the support beneath your body once more.
When you feel ready,
Lightly touch the thumbs to your fingertips,
Moving slowly through each finger.
Allow small movements to return.
Perhaps a stretch,
A yawn or a gentle roll of the shoulders.
Take a moment to absorb the effects of this practice.
Letting the body and nervous system savor the deep rest you've cultivated.
Silently set an intention to carry this sense of peace with you into the rest of your day.
Thank yourself for taking this time.
Your practice is complete.
