Namaste and welcome to this mini yoga nidra.
You can lay on your bed,
On a couch,
A yoga mat.
Make sure that you're in a quiet place that you won't be distracted.
Relax the body until it's completely comfortable.
And begin to welcome the sound of the singing bowls.
Notice your ears experiencing sound vibrations.
And notice the breath coming into stillness.
Remaining conscious and listening to the sound of my voice.
And welcoming the body and the mind to come into a state of deep relaxation.
Let your attention open.
Notice the awareness that's already happening.
Focusing the jaw,
The tongue,
The temples,
The brows.
With each exhalation allow your body to sink a little bit deeper into the support beneath you.
Awakening to the world of sounds.
Sensing the body laying here,
Awareness of the whole body and the support beneath the body.
Sensing the rise of the belly,
The chest,
And the exhale.
Emptying out effortlessly.
Imagine you could breathe in relaxation.
Exhaling tension leaving the body.
Feeling an intention,
A sankalpa,
Such as I am relaxed and at ease.
Repeating it inwardly three times.
Allowing the breath to continue in its natural rhythm.
Following my voice.
Moving attention through the body like a full body massage for the nervous system.
Bringing awareness to the mind's eye,
The center of the forehead,
The roof of the mouth,
The center of the throat,
The small of the neck,
The right shoulder,
The right elbow,
The right hand,
The right hand,
The right shoulder,
The right elbow,
The right hand,
The left elbow,
The right hand,
The left elbow,
The right hand,
The right elbow,
The left elbow,
The left hand,
The left hand,
The right elbow,
The left hand,
The right elbow,
The right hand,
The right hand,
The left hand,
The right hand,
The right elbow,
The right side of the chest,
Sternum,
Navel center,
Pubic bone,
Right hip,
Right knee,
Ankle,
Big toe,
Second toe,
Third,
Fourth,
Little toe,
Ankle,
Knee,
Hip,
Left hip,
Right hip,
Left hip,
Left hip,
Knee,
Ankle,
Big toe,
Second,
Third,
Fourth,
Little toe,
Right hip,
Ankle,
Knee,
Hip,
Pubic bone,
Tailbone,
Sacrum,
The whole length of the spine,
The back of the skull,
The crown of the head,
The whole body laying on the earth,
The whole body,
The whole body free from tension,
Feel the whole body relaxing deeper and deeper,
Imagine the whole body listening in a global way,
The entire body becoming receptive to the experience of sound,
Immersing yourself in the experience of sounds arising and dissolving,
Welcoming sound and attention to dive into the luminous spaces within the body where the mind loves to dissolve,
Welcoming the whole body to be heavy here,
Sensing gravity and heaviness in the body,
The whole body getting weightier,
Sinking deeper,
And then welcoming lightness,
The whole body,
The whole body evaporating,
Floating,
Sensing the limbs,
The torso becoming light as a feather,
Floating on the breath,
The whole body floating,
And then notice if you could welcome heaviness and lightness simultaneously in the body,
The sensation of heaviness and lightness simultaneously,
And welcome the awareness that's here perceiving the sensations of lightness and heaviness,
The awareness perceiving these ever-changing sensations moving through the body,
Allow yourself to bask in the awareness that's already happening,
Awareness as vast as the sky,
Relaxing here for just another moment,
Welcoming back your positive intention,
Welcoming and affirming this sankalpa with your whole body,
Welcoming it into every cell.
Thank you.
And taking a deep breath in through the nose.
Out through the mouth.
And again in through the nose.
Out through the mouth.
One more time.
And taking a moment now to notice the effects of this practice,
This mini-nidra.
Thank you for practicing with us today.
I hope that you feel refreshed and restored,
Energized.
And thank you to my dear friend,
Megamarie,
For the beautiful singing bowls.
Please leave us a comment or a reflection.
Have a beautiful day.
Namaste.
