With a warm heart,
I welcome you into this meditation of Yoga Nidra.
Take some time to really get extremely comfortable.
Maybe it feels nice to wiggle around a little bit.
To take some conscious,
Deeper breaths.
Really allowing yourself to create a little nest.
Where you can rest for the coming 15 minutes or so.
And once you feel comfortable,
Take a moment to consciously give yourself permission to rest.
It is okay to rest.
Right now,
Right here,
There is nothing you need to do.
There is nothing you need to fix or change.
No one you need to be.
Nowhere you need to be.
Everything as it is right now is perfect and you don't have to change a thing to make you Welcome here,
Exactly as you are.
It is okay to rest.
And together let's take a conscious deep breath into the belly and then slowly sigh it out You can do this two more times in your own rhythm.
Deep into the belly and softly sigh it out and then start to welcome the sounds that you hear.
Maybe you hear the sounds of birds.
Your own breathing.
Your heartbeat.
Leaves rustling.
Maybe you hear the sounds of.
.
.
Other people nearby.
Just registering them without labeling,
Without wanting them to change.
Just letting them enter your awareness.
And maybe your eyes are still open or maybe they are already closed and what do you see?
If your eyes are open and if they are closed,
What do you see behind your closed eyes?
And what do you feel on your skin?
Maybe a touch of air?
Do you feel clothing?
The touch of the hammock against your body.
And is there a specific taste or smell?
And all of these things very gently bring you back to this moment,
This present moment.
And then deeply,
Deeply begin to welcome the weight of your body.
Allowing gravity to do its work.
Weighing the body down,
Pressing into the surface that you're resting in.
Sensing how the hammock is enveloping you like a cozy cocoon and how you're floating above the earth.
Floating but still grounded.
Still connected to the earth beneath your body.
Sensing how the head is supported.
The whole back.
Arms and hands just resting.
The pelvis,
Heavy.
Legs and the feet The whole body is just resting.
And staying with your attention in the feet.
Both feet.
The toes,
The heels.
The whole feet.
Bottom and upper part of the feet.
Relax your shoulders.
And legs.
Lower legs,
Knees.
Of our legs.
And the pelvis.
All sides of the pelvis.
Front,
Back,
Left side and right side.
Inside and outside.
Noticing sensations in the belly.
Deep inside the belly.
Sensing how very subtly the belly is moving with every in-breath and out-breath.
That there's absolutely nothing that you have to do.
To make this happen.
And every time that your thoughts wander or that you get distracted,
Then you just keep on returning very gently and lovingly back into the body,
Into the sensations of your body,
Your living,
Breathing body.
Sensations in the heart,
Area of the heart,
The chest.
And sensing throughout this region.
Is moving with every breath.
Maybe you even feel some movement of the breath in your collarbones.
Very subtly.
Sensations in the whole back.
The whole back just resting.
And sensing how the back presses into the surface below.
And also how the surface below is pressing back into the body.
Back into the bag Let your attention travel into the shoulders.
And without forcing or making it different just being open,
Inviting some softness here Maybe it feels nice to invite it on the out-breath.
Sensations in the arms.
Sensations in the hands.
Both hands.
The fingers.
The back of the hands.
The palm of the hands.
Just resting with the hands.
Maybe there's some tingling,
Vibrations.
Warmth or coolness.
Moist or dryness and then letting your attention travel back up through the arms and the shoulders into the neck.
The neck and the throat.
Nothing to change,
Nothing to fix.
Just resting with whatever is there in your experience.
Sensations in the mouth.
The tongue.
The walls of the mouth.
The lips The nose.
Sensations in the eyes.
All the tiny muscles around the eyes.
The whole face.
Inviting some softness into the whole face.
So buff the hair.
Back of the head whole head just resting.
And then very slowly and gradually allow your awareness to open wider and wider until it includes your whole body.
The whole resting body resting in this hammock.
In this forest held.
Gary.
Nothing to do.
And then for a moment just let everything be exactly as it is.
Their thoughts,
Ideas,
Emotions,
Sensations in the body,
Distractions.
Whatever it may be,
Just allowing it to come and go and just resting back into your body,
Into the surface of the hammock.
Feeling how the body gets heavier and heavier.
And how there's nothing to do.
Just resting.
Just allowing yourself to be held like this.
To be held in this warm cocoon floating above the earth.
Floating and still grounded.
And then slowly,
Slowly.
.
.
Feel back into the body again.
Allow your awareness to open a little bit to include the sounds.
In your surroundings.
Opening yourself up to what you see behind your closed or open eyes.
What do you sense on your skin?
Maybe there's still a taste or.
.
.
The same smell or a different smell.
And take all the time you need,
Following your own intuition,
To slowly come out of this meditation.
Thank you for giving yourself the gift of rest.
