Beginning this yoga nidra practice in a comfortable lying down position,
Welcoming your day with this yoga nidra meditation,
Perhaps even practicing from the comfort of your bed,
Greeting your mind,
Body and spirit with this morning yoga nidra for stillness,
Adjusting your body so that you feel completely supported,
Taking a few moments to arrive in this point of comfort for your body and mind.
And recall your intention for today's yoga nidra practice,
Perhaps to take this time to cultivate silence and stillness in your day,
To greet your day and yourself with kindness,
Gentleness and compassion,
Fully welcoming and affirming your intention for today's yoga nidra practice with your entire body and mind.
Now allow my words to be your words as you rotate attention throughout the body,
Sensing the front of the body,
Sensing the back of the body,
Sensing the entire right side of the body,
The entire left side of the body,
Sensation deep inside the body,
On the surface,
Welcoming the entire body,
Breathing itself,
Expanding in all directions,
Inwardly and outwardly,
Alive,
Alert,
Attentive.
Reflect being involved with thinking instead of welcoming sensations just as they are,
Sensing your right big toe,
Second toe,
Third toe,
Fourth toe and little toe,
Sensing your toes,
Foot and ankle,
Sensing your right shin and calf,
Your knee and upper leg,
The entire right leg.
Sensing your left big toe,
Second toe,
Third toe,
Fourth toe and little toe,
Sensing your toes,
Foot and ankle,
Sensing your left shin and calf,
Your knee and upper leg,
The entire left leg,
Welcoming both legs together,
Alive,
Alert,
Attentive.
And sensing the front of the torso and the back of the torso,
Sense the body breathing itself,
Letting go of analyzing and thinking,
The natural flow of breath entering and leaving the body,
The gentle rise and release of the chest and abdomen,
Sensing the entire torso,
Alive,
Alert,
Attentive.
Now sensing the right thumb,
Index finger,
Middle finger,
Ring finger and pinky finger,
Sensing your fingers,
Palm and wrist,
Sensing your right forearm,
Elbow,
Upper arm,
The entire right arm,
Sensing your left thumb,
Index finger,
Middle finger,
Ring finger and pinky finger,
Sensing your fingers,
Palm and wrist,
Sensing your left forearm,
Elbow,
Upper arm,
The entire left arm,
Welcoming both arms together,
Alive,
Alert,
Attentive.
And sensing the back of your head,
The crane of your head,
The top of your head,
Your forehead,
The entire head,
Alive,
Alert,
Attentive.
And sensing your right eye,
Left eye,
Both eyes together,
Sensing your left nostril,
Right nostril,
Both nostrils together,
Sensing your left ear,
Your right ear,
Both ears together,
Sensing your throat,
Mouth,
Jaw,
Tongue,
The entire mouth,
As vibrant,
Alive,
Alert,
Attentive sensation.
And as you notice the earth supporting your body,
The ever-present stability of the ground underneath you,
Sense the body breathing itself,
Letting go of analysing and thinking,
Just the natural flow of breath entering and leaving the body.
The gentle rise and release of the chest and abdomen,
Welcoming the sensation of the body breathing itself,
Alive,
Alert,
Attentive.
And offering you this quote from Terry Tempest Williams.
Silence introduced in a society that worships noise is like the moon exposing the night.
Behind darkness is our fear.
Within silence our voice dwells.
What is required from both is that we be still,
We focus,
We listen,
We see and we hear.
The unexpected emerges.
And allowing the eyes to be soft and at ease,
Taking your time,
Letting go of thinking,
Shift your attention into the entire torso and body.
Some flows of sensation and energy coming and going throughout the body.
Sensing your body,
The room around you,
The touch of air on your skin.
Taking your time,
Reflect back on your intention for this yoga nidra practice.
Your intention to explore your day with silence and stillness.
Let your eyes softly open and close several times,
Allowing the body to fully awaken into its natural state of eyes open,
Alert and wakeful consciousness.
Reorienting to your surroundings,
To where you are and where you are now going.
Alert,
Attentive,
Alive,
Wide awake and grateful for taking this time for yourself.
.
