Welcome to this Yoga Nidra.
Welcome to this moment of nourishing rest and remembrance of your inner state of space and freedom.
Let's prepare for this practice by laying the body down in a really comfortable position.
So take your time to adjust your whole body as suits you in this moment.
Laying in such a way that allows the body to feel at ease.
So feel if you want to make some adjustments to the placement of your arms and legs.
Maybe placing something underneath the back of the head while making sure that there's still enough space in the throat for the breath to flow spaciously.
And by allowing ourselves this deep level of comfort,
We enter this space of your Yoga Nidra.
And if you haven't done so yet,
Allow your eyelids to softly close.
Feeling how that automatically draws awareness inwards.
Opens up your inner senses.
As you feel the body sinking into this space of relaxation.
Ready to receive whatever messages want to flow through.
Allowing your muscles to completely release any tension or resistance.
Letting the muscles know that they won't be needed during these next moments.
So allow them to release any sense of doing.
All the muscles in the body can simply release into the gentle forces of gravity.
Softening with every exhale.
Softening all the muscles in the feet,
The legs.
Allowing the hips to sink heavily down.
Whole upper body is soft.
Including heavy arms,
Soft hands and fingers.
Even the throat is soft.
Just like all the muscles of the face soften and relax.
Releasing any tightness from the jaws and foreheads.
Just melting away any tension into the ground below.
Sinking and sinking into the here and now.
Deeply grounding it into this present moment.
Soft form.
Grounded presence.
Feeling more and more aware of your deeply relaxed body.
And just like the muscles,
Let the thinking mind know that it too can soften during this practice.
There's nothing to do or to achieve.
This will be a moment of undoing.
So let the mind now sink all the way into the back of the head.
Feeling the mind rest there.
In the back of the head.
Mind resting down.
Let the mind serve as the landing ground for the sound of my voice and all your incoming sensations and experiences.
But there's no need to analyze anything.
Now let awareness rest in the area of your abdomen as you notice the motions of your breath.
Feeling into your replenishing,
Refreshing breath.
Feeling the gentle rise on every inhalation and the soft release of the abdomen on every exhale.
Now flow your spacious loving awareness into the right thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Spaces in between the fingers of the right hand,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Right hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
All toes of the right foot.
Now feel the whole right side of the body.
Feeling awareness in the whole right side of the body.
Now feel left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Spaces in between the fingers of the right hand,
Palm of the hand,
Back of the hand,
Armpit,
Waist,
Left hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
All toes of the left foot and the whole left side of the body at once.
Now flow awareness into the heart,
The navel,
Right leg,
Left leg,
Back into navel and heart,
Left arm,
Right arm,
Left leg,
Right arm,
Right leg,
Left arm.
Both legs at the same time,
Both arms at the same time,
The throat,
The lips,
Tip of the nose,
Space in between the eyebrows,
Whole soft forehead,
Crown of the head,
Whole face.
Now feel the whole body at once.
Noticing the volume of your body within this space you're in.
Completely absorbed in the experience of being present within your body.
Feeling the body from the inside out.
Feeling the whole body with a grateful presence.
As you affirm that all parts of you are welcomed and accepted.
Feel into the breath again.
Without changing anything,
Just noticing the natural flow of breath.
Your beautiful,
Refreshing breath.
And as you keep feeling into the breath,
Rest your awareness in the soles of your feet.
Start to feel or see here a beautiful white cloud at this area of the soles of your feet.
This is a beautiful white cloud that's able to remove any tension and any stagnancies.
And now feel on your next inhalation how that white cloud starts to move over and through the body as it rises over the legs,
Hips,
Belly,
Neck,
All the way to the crown of head.
And as you exhale it slowly starts to descend down back all the way down to the soles of your feet.
And on the rhythm of your breath,
Allowing this clearing white cloud to move through you.
Let it clear you from any tension,
Any energetic stagnancies.
Feeling them dissolve as the cloud clears and softens the body further.
Letting it open the body into deeper levels of relaxation.
Feeling its clearing properties.
Letting the breath in collaboration with this cloud clear the body,
Clear the mind,
Clear your spirit.
And then gently allowing that cloud to dissolve into the air above.
Feel into the openness,
The spaciousness,
The crystal clear energy of your body.
Now let awareness rest in the throat.
Feeling the throat from the inside out.
And as you stay completely embodied in this space of your throat,
Bring up what it feels like for you to feel completely free.
Stand in your truth.
To take your space up in this world.
What does it feel like to feel free in speech?
To feel limitless in the way that you share your truth?
Limitless in how you let your light shine?
What does it feel like?
And now bring up the feeling,
What it's like to feel restricted in what you share.
Feeling limited,
Not living your truth,
But living someone else's truth.
What does it feel like within your body to live a restricted life?
Restricted by others or yourself?
Now start to feel both sensations at the same time.
So what is it like to feel both free in speech,
Limitless in potential and restricted at the same time?
Inviting those experiences simultaneously.
Feeling it as an embodied experience.
Allow any tension from the throat to soften.
Allow the throat to relax.
Allow the whole body to sink deeper into relaxation.
Deeper into replenishing rest.
As you become deeply embodied in the sense of aliveness flowing through your relaxed body.
Feeling the vibrant flow of life force,
Of prana,
Pulls through the body.
Letting it flow freely.
As water running smoothly through rivers.
Inner stagnancies dissolving as your sacred awareness moves through.
Opening up the space to land deeper into this radiant state of being.
Feeling alive,
Feeling free.
And training the wisdom of the heart with this potent aliveness of the energetic body.
Body profoundly relaxed,
Radiating its aliveness into your inner realms and into the space surrounding you.
Deeply connected to this radiant source of life.
Connected to your freedom nature.
Reminding yourself of the knowledge that all is here.
That you are whole.
Free to feel into what is present.
Free to choose your response.
Whole and free.
Vibrantly alive.
Letting yourself sink into that wisdom.
Letting that knowledge imprint as embodied wisdom within all your cells.
Feel that truth landing in your whole body.
As the body sings into the consciousness of the eternal now.
All parts of you welcomed and accepted.
Held in love.
Spreading that feeling of appreciation.
Letting it just flow through you.
Notice what has shifted within.
What has been updated.
What has been released.
Starting to feel into the points of contact of the back and the body.
And the surface beneath you.
As you start to let your breath become a little deeper.
And starting to let the body know that it's time to come back into this present moment.
As we very gently bring just a little movement back in fingers and toes.
Very kindly,
Lovingly waking up the body again.
Bringing the mind back into a wakeful state of being.
Using these last moments of practice to think yourself.
Or taking this time out of your day just for you.
For granting yourself this gift of regenerative rest.
Feeling the mind replenished.
The body refreshed.
Completely clear and ready for the rest of this day.
Thank you so much.
