Let's begin.
Gently close your eyes.
Take a deep breath in through the nose.
Exhale out.
Start to find a more comfortable position.
Settling maybe onto your back.
Breathing nice and slow now.
And just begin to notice what you've been carrying today.
Maybe what has become heavy.
And what you may no longer need to hold on.
Let your feet fall apart.
Your eyes soften.
Your arms rest wherever they're comfortable.
And if your eyes aren't already closed.
Softly let them blutter.
Breathing in nice and slow.
Feeling the breath hold you.
Just creating more space between the breath to notice.
Notice every part of the body where you're being supported.
The back of the head.
The shoulder.
The arms.
The head and glutes.
The backs of the legs and the heels.
Feel the connection to the surface beneath you.
Now notice if there is anywhere you're still holding yourself up.
The jaw,
The shoulders,
The belly.
And you don't have to make them relax,
Just simply notice.
And perhaps with the next exhale,
Allow yourself to become 5% heavier.
Heavier and heavier.
And another exhale.
5% softer.
And let gravity do some of the work.
We'll begin by sending our awareness through our body,
One body part at a time.
You don't have to move or adjust,
But just feel your body.
As I name it.
Just sending your awareness to the spot I need.
We'll begin with the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinkie.
Right palm back of the hand.
Rest.
Forearm.
Elbow upper arm.
Shoulder Feel the whole right arm.
Now shifting to the left hand.
Thumb.
Pointer.
Middle finger.
Ring.
Thank you.
Fool.
The back of the hand.
Breath.
Four arms.
Powerful.
Upper arm.
Shoulder.
The whole left arm.
In both arms together.
Heavy and supportive.
Awareness being sent to the right foot Take care.
Second toe.
Forward.
Sole of the right foot.
Heal.
Ankle.
How?
Bye.
In the whole right life.
Now the left foot.
Big toe.
Second soul.
Heal.
Ankle sigh Hmm.
The whole left leg.
Now feel both legs together.
Awareness to the back of the body.
Back of the head.
Back of the neck.
Shoulder blade.
Middle back.
Low back.
Back of the head.
The entire back body.
Now the front body.
Forehead.
Bye.
John center of the chest.
Ribs and belly.
Lower belly.
Feels the whole body together.
Not in separate pieces,
But one body.
Resting.
Breathing.
Taking up exactly as much space as it needs.
Feel the body in all of its wholeness.
And bring your attention to the breath.
Don't change it,
Just notice where you feel it most clearly Maybe the nostrils,
The chest,
The belly.
Just notice where it's most present.
And just allow your awareness there.
Feel each inhale rise.
And each exhale,
Leave.
Nothing needs to hold on to this breath.
The body just receives it.
And lets it go.
Receiving and releasing.
Now notice how naturally the body understands this rhythm.
You don't have to convince yourself to exhale.
You don't have to decide when the breath is finished.
For when it has served its purpose.
You just get to feel it.
As part of the natural flow.
Now imagine setting down a bag you've been carrying for a long time.
You don't need to know what's inside,
But you just notice the feeling of its heaviness.
And the feeling of finally putting it down.
And the moment the weight leaves your hands.
Your shoulders and your back.
Soften.
And for now,
You're not throwing anything away,
You're not deciding what stays or go.
Or simply sitting.
It down beside you.
And notice what it feels like.
Do not carry it for a moment.
Maybe there's more space around my shoulder.
More room in the chest.
Or more breath in the belly.
Now what feels ready to become less heavy?
You don't have to search for an answer.
If something appears,
Just notice it.
What feels ready to become less happy.
What am I carrying simply because I've gotten used to carrying it?
And again,
No need to solve anything or answer the question itself,
Just feel the question.
What am I carrying simply because I've gotten used to carrying it?
And let the image and the questions fade away.
No need to think about what you're releasing.
But simply become more aware of space.
And the space around your body.
The space between each breath.
The space behind closed eyes.
Notice that that space doesn't need to be filled.
An empty moment doesn't need an answer.
And a pause doesn't need to become productive.
There can simply be room.
Room to breathe,
Room to listen.
Room for something new to eventually emerge.
And that is why we practice yoga nidra.
Not by adding another practice.
Or another answer.
But just asking.
What happens when I stop carrying everything at once?
What happens when I stop carrying everything at once?
Now just allow your awareness to dissolve deeper into a state.
Of openness.
Releasing any effort to make something happen.
Just allow this space here now.
Feeling your awareness expand deeper into the space between.
Now gently bring to mind your sankalpa.
A heartfelt intention you'd like to plant inside of your mind and body.
Gently repeat it to yourself a few times.
Just opening your awareness.
Beginning to breathe a little deeper now.
Softening it out.
Two more.
Let it go.
Or more.
Release Gently beginning to return your awareness slowly to the present.
Feeling sensation on your skin.
Your body connected to the surface beneath you Begin to just deepen the breath.
Breathing in more energy.
And letting the rest go.
Gently begin to invite small movements back into the fingers,
The hands,
The body.
Beginning to stretch and wake yourself up.
If you've fallen asleep today,
That's okay as well.
But if you'd like to come back.
You're invited to open your eyes.
And return back to the space.
Thank you for being here.
See you soon.
