Welcome to this practice of yoga nidra.
Finding somewhere that you can rest your body down now and ensuring that you will be warm and comfortable and super cozy for the next 10 to 15 minutes or so.
As you settle in to rest,
Feeling your body releasing down into the surface below you.
Noticing the points of contact between your body and the surface below you.
Allowing yourself to give your weight a little bit more on each exhale into the ground.
Knowing that you're safe and you are deserving of this time for rest.
Noticing the breath gently moving in and out of the body.
Nothing to do now except allow your body to be breathed and to invite rest into your body,
Your mind and your heart.
Repeating the intention for this practice quietly in your mind three times now.
I am resting deeply and restoring my energy.
I am resting deeply and restoring my energy.
I am resting deeply and restoring my energy.
I'm going to bring you on a little journey around the body.
And as I mentioned each body part,
No need to move or do anything.
Just feel that body part.
Notice any sensations there and repeat the name of the body part mentally in your own head.
I'll start at the bottom of the body now.
Taking your awareness to all ten toes.
All ten toes.
The tops of the feet.
The soles of the feet.
The ankles.
The lower legs.
Feeling the shins and the calves.
The knees.
Backs of the knees.
The kneecaps.
The thighs.
Front and back.
Sensing the hips.
The hip bones.
The pubic bone.
The whole pelvic bowl.
Sensing the lower belly.
Belly button.
Upper belly.
An awareness to all the organs working away in your belly and your pelvic bowl.
Sensing into the lower back.
Middle back.
Around to the ribs.
The chest.
Center of the chest.
Upper chest.
The armpits.
The shoulder blades.
The upper back.
Tops of both shoulders.
The upper arms.
Elbows.
Forearms.
Wrists.
An awareness into the palms of the hands.
The backs of the hands.
Sensing the thumbs.
Index fingers.
Middle fingers.
Fourth fingers.
Little fingers.
Sensing the tips of the fingers and thumbs and the space between the fingers and thumbs.
Moving awareness back up the wrists,
Elbows and shoulders.
Sensing both collarbones.
The throat.
Back of the neck.
Back of the head.
Top of the head.
Left side of the brain.
Right side of the brain.
Both sides of the brain at the same time.
Sensing the forehead.
Left temple.
Right temple.
Left cheek.
Right cheek.
Left ear.
Right ear.
Left eyebrow.
Right eyebrow.
Left eye.
Right eye.
Both eyes at the same time.
The nose.
Top lip and the bottom lip.
The whole mouth.
The teeth.
Gums.
Insides of the cheeks and the tongue.
The chin and the jaw.
Coming back up to the place between the eyebrows now.
The third eye center.
Awareness to the hollow of the throat and between the collarbones.
And the heart center.
That place in the center of the chest around the heart.
Awareness of the whole left leg.
The whole right leg.
The whole left arm.
The whole right arm.
Both legs together.
And both arms together.
The whole left side of the body.
Resting down there deeply.
And the whole right side of the body.
Softening down.
Can you bring your awareness to the left side of the body and to the right side of the body at the same time?
Left and the right sides of the body at the same time.
Awareness back to the breath now.
Just noticing your inhales.
Noticing if your body is expanding on the inhale.
Feeling the body rise.
Feeling light.
Like the upper part of your body is being breathed upwards to the ceiling.
Light and floating.
And as you exhale,
Feel the parts of the body touching the ground.
Feel heavy.
Sinking deeper.
More weight down into the ground.
Inhaling.
Feeling light and floating.
Weightless.
Exhaling.
Feeling heavy.
Sinking down.
Weighted and heavy.
Feeling light as you inhale.
And heavy as you exhale.
And can you feel parts of the body that are light and parts of the body that are heavy at the same time now?
How would it be to hold the lightness and the heaviness of the body in your awareness at the same time?
I invite you to repeat your intention once more in your mind three times.
Knowing that it is true.
Feeling it already come true in your bones.
I am resting deeply and restoring my energy.
I invite you now to pull in deeper breaths into the body now to help us move out of yoga nidra and back into our waking day.
So bringing in full lungfuls of air and feeling the air invigorate your body waking you up all the way down to your fingers and your toes.
And sighing out.
You're welcome to start moving the body now gently.
The fingers and toes to the elbows and ankles.
Maybe bending the knees and the elbows.
Taking the hands to the face and giving the eyes a little rub to welcome them back into the world and rub sleep out of the eyes.
And gently blinking the eyes open.
I wonder can you allow yourself a little quiet smile as you look around the room where you've been able to peacefully rest for this time?
And as you reorientate yourself to the waking world and the sounds and smells and feelings of this world.
I hope you know that rest is always there to support you and your energy whenever you need it.
This practice of yoga nidra is now complete.
