Welcome to this yoga nidra practice.
This practice invites you to connect with a sense of rhythm and ease.
Imagery of the rising sun.
There is nothing to achieve or force.
Simply settle.
Notice what is present.
And allow the practice to unfold.
Find a comfortable position and when you are ready,
We will begin.
Lie down in that position.
Where your body can fully be supported.
Allow the legs to rest comfortably.
Let the arms settle beside you.
Notice the places where the body meets the ground.
There is nothing you need to accomplish during this practice.
For the next few minutes.
Movement is not being asked of you.
Simply notice that you are supported.
Feel the natural movement of your breathing.
Notice the inhale arriving.
Notice the exhale leaving.
No need to make the breath larger.
Simply feel.
Receiving.
Releasing.
Receiving.
Releasing.
Now bring your attention inward.
Rather than asking the body to exercise,
Imagine simply asking.
What would willingness to move feel like?
Do not search for an answer.
Notice what happens in the body when you hear the word willingness.
Perhaps there is openness.
Perhaps resistance.
Perhaps nothing noticeable at all.
Everything that appears can simply be observed.
Now,
If it feels authentic.
Silently introduce the phrase.
Movement can arise from steadiness.
Again.
Movement can arise from steadiness.
One final time.
Movement can arise from steadiness.
Then release the words.
Bring awareness to the right hand.
The right thumb.
Second finger.
Third finger.
Fourth finger fifth finger back of the hand.
Wrist Forearm.
Elbow.
After our Shoulder.
Right side of the chest.
Right waist right hip Bye.
Me.
Lower legs.
Ankle.
Heal.
Shoulder of the foot,
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe fifth Now the left hand.
Left thumb.
Second finger third finger.
Fourth finger fifth finger back of the hand,
Wrists.
Forearm.
Elbow.
Clip their arm.
Shoulder.
Left side of the chest,
Left waist.
Left hip by me.
Lower leg.
And go heal,
Sole of the foot,
Top of the foot.
Big toe,
Second toe.
Third toe.
Fourth toe Fifth.
Now sense both legs together.
Both arms together.
The entire back body.
The entire front body.
The whole body resting here.
Bringing awareness toward the center of your chest.
Notice the subtle movement.
Created by breathing.
No need to control it,
Simply notice rhythm.
The body already knows rhythm.
Inhale.
Exhale.
Inhale.
Exhale.
Now imagine the rhythm of walking.
You do not need to move.
Simply remember the rhythm.
One step.
Another step.
One step,
Another step.
Perhaps remember the natural movement of the arms.
The rhythm of the legs.
The rhythm of breathing.
No destination.
Only rhythm.
Let that image disappear.
Return to the breath Now become aware of the experience of effort.
You do not need to create effort.
Simply remember whatever feels like it.
Effort.
Working,
Pushing,
Striving.
Notice where the idea of effort appears in your body.
Release effort.
Now invite the experience of ease.
Ease in the jaw.
Ease around the eyes.
Ease across the shoulders.
Is through the abdomen.
Ease through the legs.
Notice,
Effort.
And ease.
Now allow both possibilities to exist together.
Steady and easeful.
Strength without unnecessary strain.
Movement without pushing.
Vitality without force.
Now bring to mind the sun.
There is no need to visualize it perfectly.
Perhaps you experience only brightness.
Warmth.
Color or simply the idea of sunlight.
Imagine the sun low on the horizon.
At the beginning of a new day.
Steady,
Bright,
Present.
Notice the sun does not hurry.
It does not force itself upward.
Next movement is steady,
Gradual,
Reliable.
Imagine its warmth reaching the center of your chest.
Not hard.
Simply warm,
Comfortable.
Study with each natural inhalation.
Sense quiet brightness.
With each exhalation,
Allow the brightness to spread across the chest.
Through the shoulders,
Down the arms.
Into the abdomen.
Through the pelvis.
Down both legs.
The entire body held in warmth and light.
Now imagine yourself standing.
At the beginning of some form of movement that feels appropriate to you.
Do not decide what it should be.
Perhaps walking.
Cycling Swimming.
Moving outdoors,
Or another rhythmic activity.
See you only at the beginning.
Notice your feet.
Notice your breathing.
Notice the environment around you.
And notice that nothing is chasing you.
There is nothing you have to prove.
Imagine beginning slowly.
One movement.
Than another.
Than another.
Allow a comfortable rhythm to emerge.
Feel the heart responding naturally to movement.
The breath responding naturally.
The muscles warming up.
The body becoming awake.
Rather than asking,
How hard can I push?
Allow another question to arise.
What rhythm?
Could I willingly continue?
Notice what happens in the body when you hear that question.
No need to answer intellectually.
Simply notice.
Now imagine.
That a part of you says.
I don't want to.
Do not argue with it.
Simply notice it.
Where does that response appear in the body?
Chest,
Belly.
Throat.
Shoulders,
Somewhere else.
And now imagine another possibility.
Maybe I could begin.
Notice whether those words feel different.
There is no need to choose between them.
Simply recognize.
Resistance can be present.
And willingness can also be present.
You are the one noticing both.
Return now to the phrase introduced earlier.
Movement can arise from steadiness.
Silently repeat it.
Movement can arise from steadiness.
Again.
Movement can arise from steadiness.
Let the words dissolve.
Notice what remains.
Allow the image of the sun to gradually fade away.
Return awareness to your natural breathing.
Feel the body resting on the ground.
Notice the weight of the heels.
The pelvis.
The arms,
The head.
Become aware of the sounds around you.
Notice the room surrounding your body.
Take a slightly fuller breath.
Begin small movements with the fingers and the toes.
There is no hurry.
When the body feels ready,
Allow the eyes to open.
Remain still for another moment.
And before moving on,
Simply notice.
What does willingness feel like in my body right now?
There is nothing you need to make happen.
Simply notice.
