Let's get ready for a deeply relaxing sleep.
Yoga Nidra practice.
For the next.
Little while.
There is nothing.
You need to accomplish.
This is your time.
And opportunity.
To rest.
To arrive.
To remember.
And gently return to yourself.
Begin by finding a comfortable place to lie down.
Perhaps on your back.
Or whatever position feels most supportive for your body today.
You might place a pillow between your knees.
Blanket over your body.
Something soft.
Underneath your head.
Create a nest of warmth.
And comfort.
Take your time.
Make any adjustments you need.
Let comfort be more important than getting it right.
If it feels comfortable,
Allow your eyes to close.
Feel the surface beneath you.
Notice where your body is.
Makes contact with the ground.
Your heels.
Your legs.
Your hips.
You're back.
Your shoulders.
Your head.
Notice.
How much of your body is being supported.
You don't need to hold yourself up right now.
Allow the ground,
The earth to support you.
Take a slow breath in through the nose.
And a gentle exhale through the mouth.
Again,
Breathing in.
And slowly breathing out.
One more time.
Breathing in.
And along.
Unhurried,
Breath out.
Allow your breath.
Return to a natural rhythm.
Just the gentle movement of breath.
Begin by noticing the sounds around you.
Start close,
Noticing your breath.
Your heartbeat.
The sounds in your room.
Sound of my voice.
Maybe you can hear something farther away.
Simply notice life is happening around you.
Feel the temperature.
Of the air against your skin.
Notice the places where your body touches your clothing.
Your blanket.
The Earth beneath you.
Notice your breath.
The gentle movement of your chest.
The rise and fall of your belly.
Without needing to change anything.
Remind yourself.
I.
Am here.
Here.
In this body.
Here.
In this breath.
Here in this moment of my life.
In yoga nidra.
But we sometimes begin with a simple intention.
A few words.
That remind us of something meaningful.
For today's practice.
I'd like to offer you these words.
I can meet myself.
As I am.
I can meet myself.
As I am.
You might choose those words,
Or maybe,
I am here.
Allow the words to settle.
Offer them to yourself as gently as you would offer them.
To someone you love.
Repeat your intention silently three times.
Now let's shift our awareness through the body.
Simply listened to my voice.
And allow your attention to rest briefly.
Wherever I guide it.
There's no need to create sensation.
If you lose track,
Simply rejoin me wherever you are.
Bring your awareness to your right hand.
You're right,
Um.
.
.
First finger.
Second finger.
Third finger.
Little finger.
Calm.
Of your right hand.
Of your hat.
Right.
Rest.
Forearm.
Alba.
Upper arm.
Right shoulder.
Right side of your chest.
Your waist.
You're hip.
Your right eye.
Your knee.
Your shin.
Your ankle.
You're healed.
Soul.
Of your right foot.
You're right,
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now shift your awareness to your left hand.
Left them.
First finger.
Second finger.
Third finger.
Little finger.
Paw of your left hand.
Of your hat.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Left side of your chest.
Your waist.
Your hip.
Your left thigh.
Your knee,
Your shin.
Your ankle.
Your foot.
Soul of your left.
Left.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Shift your awareness to the back of your body.
Your right heel.
Left heel.
Both calves.
Backs of your knees.
Of your thighs.
Hips.
Your lower back.
Middle back.
Upper back.
Right shoulder blade.
Shoulder blade.
Back of your neck.
Back of your head.
Notice the places where your body meets the ground.
Bring your awareness to the top of your head.
Your forehead.
Your right eyebrow.
Eyebrow.
The space.
Between your eyebrows.
Right temple.
Left temple.
Right ear.
Left here.
Right,
Cheat?
Bridge of your nose.
Tip of your nose.
Upper lip.
Lower lip.
Jaw.
Tongue.
Your whole mouth.
Throat.
Your right collarbone.
Your left.
Hold her bone.
The center of your chest.
Your belly.
Your whole abdomen.
Your pelvis.
Now sense your right arm and your left arm.
Both arms together.
Your right leg,
Your left leg.
Legs together.
Your back.
Your chest.
Your hat.
Your whole being.
Body.
Your whole body.
Resting here.
Breathing here.
Living here.
Your whole body.
Resting here.
Breathing here.
Living here.
