Beginning this yoga nidra practice in a comfortable lying down position,
Either on the earth or on a comfortable surface.
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.
Letting go into the surface that your body is resting upon.
Chin slightly below the level of your forehead,
Arms away from your sides,
Palms turned upwards or simply resting on your belly.
Bring your attention to your senses.
Allowing each perception to come to you.
Senses wide open and receptive to sounds.
The touch of air on your skin.
Sensations where your body makes contact with the earth underneath you.
Sensations within and throughout the body that are calling your attention.
Welcoming the vibrant aliveness of your body just as it is.
And recall your intention for today's yoga nidra practice.
Perhaps radiate joy and positive energy whilst acknowledging and accepting sensations,
Emotions or beliefs that arise naturally.
Accepting them as they are.
Fully welcoming and affirming your intention for today's practice with your entire body and mind.
And offering you this quote for your contemplation from L.
R.
Nost.
Do not be dismayed by the brokenness of the world.
All things break and all things can be mended.
Not with time as they say but with intention.
So go.
Love intentionally.
Break stravagantly,
Unconditionally.
The broken world waits in darkness for the light that is you.
And now allow my words to be your words as you rotate attention throughout your body.
Sensing your jaw,
Lips,
Teeth,
Gums,
Mouth,
Floor of the mouth,
Ceiling,
Inner walls left and right,
The tongue,
The back of the throat,
The entire jaw,
Mouth and throat as sensation.
Give up being involved with thinking,
Instead welcoming sensations just as they are.
Sensation of the left ear,
Right ear,
Both ears at the same time as sensation.
Both nostril,
Right nostril,
Sensation of both nostrils.
Left eye,
Eyebrow,
Temple,
Cheekbone.
The entire left eye as sensation.
The right eye,
The eyebrow,
The temple and cheekbone.
The right eye as sensation.
Both eyes at the same time as a radiant sensation.
And without analyzing,
Sensing your way,
Sensing your forehead,
Crown,
Back of the head,
Neck,
Sensation along the inner walls of the throat.
Left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Palm and fingers.
The entire left arm as a radiant sensation.
Right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Palm and fingers.
The entire right arm as a radiant sensation.
Let go of the thinking mind,
Thoughts drifting away like helium balloons,
Sailing away into the sky.
Welcoming both arms at the same time as a radiant sensation.
And then turning your attention to the upper chest and back,
The mid chest and back,
The belly and the lower back,
The ceiling and the floor of the pelvis,
The sacrum.
Letting go of thinking the entire torso alive as a field of vibrant,
Radiant sensation.
And turning your attention to the left hip,
Thigh,
Knee,
Shin and calf,
The ankle,
The foot and toes.
The entire left leg as a vibrant sensation.
Sensing the right hip,
Thigh,
Knee,
Shin and calf,
Ankle,
Foot and toes.
The entire right leg as sensation.
Welcoming both legs at the same time as a vibrant sensation.
And sensing the front of the body,
The back of the body,
The entire left side,
The entire right side.
Sensation deep inside the body,
On the surface.
Welcoming the entire body as a vibrant sensation,
Radiating in all directions,
Inwardly and outwardly.
Enjoying your experience just as it is and feelings of being secure and at ease.
And be aware of the body breathing itself.
Flows of sensation and energy as breath flows in and out of the body.
Chest and belly gently rising and releasing with each breath.
Welcoming sensation throughout the entire left side of the body,
From head to toes,
Front and back,
Deep inside and surface sensations.
Welcoming sensation throughout the entire right side of the body,
From head to toes,
Front and back,
Deep inside and surface sensations.
Eyes soft and at ease,
Taking your time,
Letting go of thinking.
Now shift attention to the entire body.
Welcoming flows of sensation and energy coming and going throughout the body.
The entire body at rest,
At ease.
Feeling secure and at ease.
And sense the entire body as a radiant field of sensation,
Radiating in all directions simultaneously,
Inwardly and outwardly.
Bring attention to sensations of well-being,
Happiness,
Joy and bliss.
Sensations that are present right now.
And welcome and feel an inner smile radiating from your heart.
Radiating joy everywhere from your heart.
Expanding and spreading throughout the entire torso,
Into your arms and hands,
Pelvis,
Legs and feet.
Every cell throughout the entire body,
Radiating alive with feelings of well-being,
Happiness,
Joy and bliss.
And if it's helpful,
Remember someone whom you love or who loves you.
Allowing this image or an image of a particular circumstance from your life to activate feelings of well-being and joy throughout your body.
And then give up the image and simply experience the feeling of well-being,
Happiness and joy radiating throughout the body.
Feeling yourself being absorbed in and as joy.
Welcoming every experience that's present.
Feeling secure at ease.
And using this image and feeling as an inner resource for your mind and body.
Knowing that this can be a safe haven that you return to beyond today's yoga nidra practice.
A haven that helps you to feel secure and at ease.
Welcoming the felt sense of being and well-being as spacious,
Open,
Timeless,
Perfect,
Familiar,
Unchanging,
Yet fresh and always present.
From this image and feelings as nourishment to help you feel secure,
Peaceful and at ease.
That felt sense of being and well-being throughout your body.
Knowing that you can return to this inner resource at any time,
Day or night and throughout any yoga nidra,
Meditation or yoga practice whenever you feel the need to feel totally secure and at ease.
And sensing the eyes as soft and at ease.
Taking your time,
Letting go of thinking,
Shifting your attention into the entire body.
Welcoming flows of sensation and energy coming and going throughout the body.
The entire body at rest and at ease.
Feeling secure and at ease.
And sensing your body,
The room around you,
The touch of air on your skin.
Taking your time,
Reflecting back on your intention for this yoga nidra practice.
Your intention to radiate joy and positivity from the entire surface of your being.
Still acknowledging and accepting sensations,
Emotions or beliefs that arise naturally.
Accepting them as they are.
And 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're now going.
Alert,
Wide awake and grateful for taking this time for yourself.
