Welcome.
This yoga nidra practice is designed to bring you into a place of softness and surrender.
You can do this practice when you feel a little tense and everything is just feeling a little bit too much.
To get you feeling grounded and revitalized and to settle you back into your own strength and resourcefulness.
Please come to lie down on the ground on a yoga mat.
You could also be lying in your bed and take a moment to settle your bones,
Resting your back,
Your arms,
Your legs.
Connect to a steady and soft stream of breath.
Let the breath move naturally and then out of your nose and let the weight of your body sink into the support beneath you.
Relax into the force of gravity and allow yourself to become heavy and completely relaxed.
And let your attention,
Your awareness,
Draw all the way down from the crown of your head into your toes,
Allowing your breath to be completely natural,
Scanning your body from the crown of your head down to your toes,
Allowing the breath to be completely natural,
Scanning for any tension,
Tightness,
Or unease in the body.
Notice any discomfort.
Just becoming aware,
Scanning from the crown of your head into your toes,
Observing,
Finding the places that need softening,
Then drawing your awareness into your right big toe,
Second toe,
Third toe,
Fourth toe,
And the right small toe,
Softening all the toes.
Relax your right foot.
Noticing the spaces between the bones in your right foot,
Right ankle,
The right calf,
Soften and relax the right calf,
Back of your right knee,
Back of the right thigh,
The right inner thigh,
Find softness and sensitivity in the right inner thigh.
Relax your right hip joint and the right buttocks.
Soften and soften the right side of your waist,
Softening the right ribs,
Right side of the chest,
Relax your right shoulder joint,
Right upper arm,
Inside right elbow,
Forearm,
The right wrist,
Whole right palm,
And the right thumb,
Second finger,
Third finger,
Fourth finger,
And the right small finger.
Soften all the fingers,
Softening the whole right side of your body,
The right side of your neck,
Right inner ear,
Sensing and softening the right side of your skull,
Right side of your brain,
Softening and sensing the left side of your skull,
Left side of your brain,
Left inner ear,
The left side of your neck,
Left shoulder joint,
Soften and relax the left shoulder joint,
Left upper arm,
Inside of the left elbow,
Left forearm,
And the wrist,
Whole left palm,
Left thumb,
Second finger,
Third finger,
Fourth finger,
And the left small finger,
Softening all the fingers from the left arm,
Release into the left side of your chest,
Left ribs,
Soften and lengthen the left side of your waist,
Relax your left hip joint and the buttocks,
The left inner thigh,
Become soft and sensitive in the left inner thigh,
Back of the thigh,
Back of the left knee,
Soften and relax the left calf,
Left ankle,
Left foot,
Soften between the bones in your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And the left small toe,
Soften and relax the whole left side of your body,
Allow your breathing to be soft and shallow,
Softly moving in and out of the nose,
Allowing the entire body to rest,
Allowing the mind to be soft and at rest,
And allowing an aspect of your awareness to remain alert and aware and sensitive to your experience,
Notice the soft and subtle sensations in the body,
Notice the subtle rhythms of your heartbeat,
Blood,
Lymph,
And breath,
As the soft and subtle undercurrent that's penetrating the body,
Tapping into your own internal resourcefulness,
Allowing everything to become completely soft and relaxed,
Surrendering to the natural undercurrent within your body,
Resting in your own internal resourcefulness and strength and resilience,
Allowing the body to be at ease,
Allowing the mind to be at ease,
And allowing an aspect of your awareness to remain alert,
Aware,
And sensitive to your experience,
Soft,
Subtle flow of breath in and out of the nose,
Feeling and sensing softness and spaciousness within the body,
Within the mind,
Breathing,
Resting into yourself and into your internal resourcefulness.
You may like to linger in this soft space for a moment.
You may like to remain in the soft and subtle vibration for still quite a bit longer.
Allow yourself to rest here for as long as you need,
And whenever you feel ready,
Begin to slowly and gently deepen your breath.
Let the breath fill your lungs.
Let it penetrate the whole body,
Nourishing and revitalizing the whole body.
Let the exhale continue to remind you of remaining soft and resourceful.
Inhaling,
Feeling the breath expand,
Exhaling and softening,
And then gently moving your toes,
Fingers.
You may gently move the head from side to side.
Feel your face,
Your nose,
Breath,
Gently moving in and out of the nose,
And then slowly drawing your knees up into the chest and turning to roll over onto your right hand side,
Bringing yourself back up into a seat,
Taking another gentle moment to close your practice.
And when you begin to open your eyes,
Allow the light to come in gently.
And instead of piercing the external world with your eyes,
Allow it to come into your field of vision gently,
Absorbing,
Taking in the world gently.
Have a beautiful day.
Namaste.
