Welcome to this short yoga nature practice.
Make yourself as comfortable as possible,
Lying in whatever position works best for you.
And you might begin your practice just by taking a few breaths in,
Maybe sighing them out through your mouth.
And remember nothing is required of you for this practice,
All you need to do is bring your awareness to the different parts of your body as I mention them.
To begin,
Bring your awareness to your mouth,
Feeling the sensation of your tongue,
The insides of your cheeks,
Perhaps even your teeth.
Now feel the sensation of your eyeballs,
Notice them resting in their sockets.
Bring your awareness to your ears,
Both left and right ear.
Now feel the sensation of your forehead,
Your cheeks,
Your chin and your jaw,
Feeling the awareness of your entire face.
Bring your awareness to the sensation of scalp,
The back of your head,
And bring your awareness to your neck and your throat.
Now feel the sensation of your left collarbone,
Your left shoulder.
Feel the sensation of your right collarbone,
Your right shoulder.
Bring your awareness to both of your shoulders at the same time,
Just being the witness to them resting on your mat.
Now trace the sensation of your left arm,
Starting at your left shoulder socket.
Feel the top of your left arm,
The elbow,
The forearm,
Your left wrist,
Your left hand,
Focusing in on the sensation of your left palm,
Your left thumb,
Index finger,
Middle finger,
Fourth finger,
And little finger.
Now feel the sensation of your entire left arm,
And just notice it resting against the earth.
Now trace the sensation of your right arm from your right shoulder socket,
All the way down to the hand,
Becoming aware of the top of the right arm,
The elbow,
The forearm,
The wrist,
And feel your right hand wherever it is resting.
Hone in on the sensation of your right palm,
The thumb,
Index finger,
Middle finger,
Fourth finger,
And little finger.
This time feel the entire sensation of your right arm.
Once again,
You're simply witnessing it resting wherever it is resting.
And bring your awareness back to your left arm,
Feeling it from top to bottom.
And bring your sensation,
Or your awareness rather,
To the sensation of your right arm.
Back to your left arm,
And back to the right arm.
And now feel the sensation of both of your arms at the same time.
Not as though they are two separate things,
But they're just one awareness,
Or one sensation.
Feel both of your arms at once.
Now bring your awareness to your chest.
Perhaps you can feel it gently rising and falling with your breath.
Maybe you can even tune into the sensation of your heart beating.
Now feel the sensation of belly.
Bring your awareness to the back of your body first,
Just noticing the sensation of your upper back as it rests against the earth.
Feel your mid back.
And now your lower back.
And feel the sensation of your entire torso now,
Front and back.
And there's nothing to do about it.
You're simply aware of the sensation of torso.
Now trace your awareness down into your hips.
Feeling the left part of your hip.
Noticing the hip joint.
Maybe feeling the left glute as it rests against the earth.
Now trace your awareness down into your hips,
Just being the witness to the sensation of pelvis.
And start to trace the sensation of your left leg,
Starting at your left ankle.
Left hip socket,
Feel your left thigh,
Front and back.
Tune into the sensation of your left hamstring if you can.
Bring awareness to your left knee.
Your left shin bone.
The left calf.
And bring awareness to left ankle.
The sole of the foot.
The top of the foot.
Now feel the sensation of left toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Feel the sensation of your entire left leg from hip joint all the way to the toes.
Knowing that there's nothing you need to do.
You're simply witnessing the sensation of leg.
And bring your awareness now to your right leg,
Starting at the right hip joint.
Feel the sensation of right thigh.
Perhaps right hamstrings.
Right knee.
Right shin.
And the calf.
Bring your awareness to the sensation of right ankle.
The sole of the foot.
The top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Feel the sensation of your entire right leg.
And you are simply the witness of right leg as it relaxes against the earth.
And bring your awareness back into your left leg,
Feeling it entirely.
And now come back to your right leg.
Left leg.
Right leg.
And feel the sensation of both of your legs at once.
And again,
It's not as if they are two separate things,
But they are just one feeling or energy or sensation.
And you're feeling both legs at the same time.
Now feel your entire body from head to toe.
Your entire body is resting against the earth.
You are simply the witness of your body.
You are not your body.
You are not your thoughts.
You are the observer.
Now bring your awareness back to your breath,
Just noticing your body breathing in and out.
You can start to make some very small movements again,
Perhaps just wiggling your fingers or toes,
Circling through your wrists and ankles,
And in a moment,
I will count backwards from five,
Signaling the end of this yoga nidra practice.
Five,
Four,
Three,
Two,
One.
Yoga nidra is over.
