Welcome to this Yoga Nidra.
Welcome to this moment to tap into that vast resource of calm within.
Make sure that you're laying down in the most comfortable position available for you in this moment.
So maybe that means that you're propping yourself up with some pillows.
Maybe you're covering yourself with a nice warm blanket.
Just listening,
Becoming really intimate with what your body requires right now.
Making any small adjustments needed to get into that ultimate level of comfort.
Allowing the body to soften within that beautiful cocoon as you softly allow your eyes to close.
And with closed eyes,
Start to sense this space around you.
Becoming aware of any sounds passing by.
Fully immersed in the act of listening.
Just leaving behind any interpretations about the sounds.
But simply intaking the sounds with both ears.
No matter how subtle or how loud they are.
Listening with the ears and letting it ripple through the body.
Feel a solid holding of the surface underneath the body.
Sense the touch of your clothes and perhaps the blanket covering you.
And feel the soft air caressing the uncovered parts of your skin.
Feeling the immediate space around you.
Letting the body consciously arrive within this safe space.
And letting awareness arrive within the tenderness of your body.
Now moving awareness further within.
As we start to scan the body for any areas that feel particularly open and light.
What are some places in the body that feel really spacious?
And then observing the body and looking for those spaces that feel more tight.
Maybe a little tense,
A little closed down.
Scanning the body for those places.
And now feeling at the same time the places that feel open,
Spacious.
And those that feel a little more tense,
A little more tight.
Welcoming both into your awareness.
And in those spaces that feel a little more tight.
Let's see if we can invite a complete release of any gripping and holding of your muscles.
Now let's do the same for the face.
So let's start by releasing any remnants of tension in your jaws and mouth.
Let the forehead completely soften.
Releasing any tightness in the eyelids and even the temples.
Completely softened.
And like the softening of your face.
Now allow all muscles in the body to let go.
As if melting them over the surface you're laying on.
And by doing so allowing the body to occupy a wider volume.
Letting each exhale sink you deeper into the undoing of your body.
Sensing the spaciousness of the rising inhalations.
And let the exhales ungrip you into a deepening sense of relaxation.
The body softening like a cloud.
And with a loving focus let your full presence rest in the right thumb.
Right index finger.
Middle finger.
Ring finger.
And little finger.
All five fingers.
The spaces in between the fingers.
Palm of the hand.
Back of the hand.
The wrist.
The forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Waist.
Hip.
Right thigh.
The knee and the back of the knee.
Lower leg.
The ankle.
Heel.
Sole of the right foot.
Top of the foot.
All five toes.
And the spaces between the toes.
Whole right side of the body at once.
Loving focus into the left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
All five fingers.
And the spaces between the fingers.
Palm of the hand.
Back of the hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Waist.
Hip.
Left thigh.
Knee.
Back of the knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
All five toes.
And the spaces between the toes.
Whole left side of the body at once.
Feel into the heart space.
The space of the throat.
The inside of the mouth.
The left cheek.
The right cheek.
Right nostril.
Left nostril.
Tip of the nose.
Space in between your eyebrows.
Crown of the head.
Back of the head.
Back of the neck.
Both shoulder blades.
Upper back.
Middle back.
And the lower back.
Right leg.
Left leg.
Right arm.
Left arm.
Navel center.
Whole belly.
Whole torso.
And now feel the whole body at once.
Filling the body with sensations of your awareness.
Feeling the openness of the body in its entirety.
The body as this radiant field of energy within space.
Body glowing by the presence of your full awareness in every cell.
Remain this sense of expansion within the body as awareness centers within the base of the spine.
Let awareness concentrate in the lower part of your spine,
The tailbone.
And at the start of your next inhalation,
Allow awareness to travel all the way up the spine through the neck.
And then that awareness completely fill the right half of the brain.
Your exhale moving awareness from the right side of the brain down through the spine back into the tailbone.
And then inhalation travels presence up again.
Fills the brain's left hemisphere completely.
And then the exhalation descends it down again to the base of spine.
Continue this exploration.
Moving breath up the spine into the different sides of the brain.
One after the other.
And then down back into its base.
Following awareness as it travels up and down the spine into the different sides.
And then gently letting this go.
As you bring awareness into the heart space.
And feel a beautiful white shimmering star residing in the space of your heart.
And notice now that a beautiful star starts to rise up from the heart,
Lifting up,
Moving away from your body,
Rising into space.
That star moving into a dark night sky lit by other sparkling shiny stars.
Your heart star traveling through that beautiful dark sky.
Further and further away from the physical body.
How far can it move?
Is it meters away from the body?
Is it kilometers away?
And then slowly letting that beautiful white star descend back through space through the dark lit sky.
Letting it lend back in the space of the heart.
Now that same star will start to travel to your right side.
So just like it's risen up,
It'll move away into the space to your right side.
Once again,
Traveling through a dark night sky with other sparkling stars.
Letting it travel further and further away in the right direction.
Moving it into the space on the right of your physical body.
And then allowing that star to gently come back.
Calling it back all the way towards you.
Letting it rest back in the space of the heart.
Now letting that same beautiful heart star travel to your left into space,
Into the night sky.
Traveling further and further away.
Moving into the space on your left side.
Away from the physical body.
Into the dark space.
And now it's time again to slowly call that heart star back.
Back into its resting place in your heart.
Now that same beautiful star will travel to the space behind your back.
Letting it travel in the same night sky.
Letting it travel away from this on your back.
Letting it travel further and further away.
Into that space behind you.
Letting it travel far.
And then slowly letting it come back again.
Letting it come back,
Resting in the heart space.
Now sense that one star in your heart.
Splitting into four equal sized stars.
And those four beautiful stars in your heart will let them move in all four directions away from the body.
To the front,
The back and both sides.
Into space.
Further and further away.
All four in their different directions.
Letting them move into space.
Sensing the incredible vastness of that space.
As you allow the body to dissolve in this grand perception of space.
Letting the body become one with space.
A spacious awareness remaining as you sense what moves through this open space.
Any feelings,
Energies,
Sensations.
Noticing the spaces between them.
The vastness of awareness.
Tangible in every moment.
Not gripping onto anything that moves through.
Continuously letting go of the grasping.
Feel the vastness.
The potential.
Feeling how this open awareness opens the potential of your innate creativity to rise.
Feel how this spaciousness can create the room to receive the intuitive messages of your heart.
Dissolving into space as your spacious awareness.
Dropping into it.
Letting go within.
May you feel this sense of space in any moment.
Even in situations that made you previously want to tighten.
Know that this open wisdom,
This vastness is always there within you.
And your connection to it might just be a breath away.
Take a couple of deeper breaths.
As you ground your awareness back in the body.
Letting the deepening of your breath anchor you back.
Back into this present moment.
Feeling the solid foundation that you're laying on.
Feeling the weight of your body.
And starting to sense the room around you again.
Noticing the air touching your skin.
Noticing the sounds around you.
Appreciating the current state of your body and mind.
And foster that state as you slowly start to bring a little movement back.
First just in fingers and toes,
Wiggling them.
And then moving your head from left to right.
Waking the body up.
But with care.
No need to rush anything.
Slowly preparing the body to move into the continuation of your day.
With this new perception of calm space.
With your replenished body and mind.
And a deepened connection to your innate wisdom.
I'd like to thank you for listening.
And I wish you a beautiful day.
