Namaste.
Take the next moment to make sure that your body is completely comfortable,
Adjusting the hips,
The legs,
The shoulders,
The arms,
The head,
And the neck.
Begin by sensing your jaw,
Relaxing your tongue,
Softening through the temples,
And letting attention saturate the whole scalp and face.
Sensing the touch of air at the tip of the nostrils,
The flow of air inside the nose,
Relaxing all the way down into the lungs,
Feeling the lungs expand and empty out.
You might offer a little bit of encouragement to the breath,
Just a gentle encouragement to the inhale,
Relaxing down into the support beneath you on the exhale,
And feeling into the space of the heart.
You might welcome the sensations here,
The pulsation,
Warmth,
And as you sense your heart space welcoming a sankalpa,
A heart's desire,
Or heart's deepest resolve.
You might offer something such as,
I am resting deeply within myself,
Mentally whispering your sankalpa three times.
Then you could feel your sankalpa with your heart and whole body.
Feeling awareness now to the tip of the tongue,
The roof of the mouth,
Sensing the teeth and gums,
Inside the right cheek,
Inside the left cheek,
The root of the tongue,
The right ear listening,
Receiving sounds arising and dissolving,
The left ear open and receptive,
Receiving the already happening sounds,
Both ears together,
Both ears,
Both ears listening,
Receptive,
Picking up on all of the different layers of sound,
Sensing the space or distance that exists in between the ears.
The right eye,
Eyebrow,
Temple,
Cheekbone,
The left eye,
Eyebrow,
Temple,
Cheekbone,
The center of the forehead,
The tip of the nose,
The top lip,
Bottom lip,
The tip of the chin,
The center of the throat,
The small of the neck,
The right collarbone,
Right shoulder,
Left elbow,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Thumb,
Left finger,
Second finger,
Third,
Pinky finger,
All five fingers of the right hand,
Back to the small of the neck,
The left clavicle,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Thumb,
First finger,
Second,
Third,
Pinky finger,
All five fingers of the left hand,
The small of the neck,
The sternum,
The navel center,
The low belly,
The pubic bone,
The right hip,
The right thigh,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Pinky toe,
All five toes of the right foot,
Sensing the pubic bone,
The left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Pinky toe,
All five toes of the left foot simultaneously,
Sensing both sets of toes,
All ten toes,
Soles of both feet together,
Both ankles and feet simultaneously,
Welcoming also the lower legs,
Knees,
Thighs,
Glutes,
Pelvis,
The whole pelvic bowl,
Both legs,
A sense of the whole torso,
Front and back,
The right arm and left arm simultaneously,
Along with the palms,
Thumbs,
And fingers,
Sensing the whole throat,
Neck,
Head,
And face,
The whole body simultaneously,
Left and right,
Front and back,
Surface and deep inside the body,
The whole body listening in a global way,
Experiencing sound,
Sensation,
Senses open wide,
Bringing awareness to the mind's eye center,
The center of the forehead,
Chid akash,
The space of the mind,
As you bring awareness to the space of the mind,
Imagining now in your mind's eye center,
A full moon,
A full moon,
The night sky,
Billions of stars in the night sky,
The milky way,
The milky way,
Shooting star,
A shooting star,
A shooting star flying across the sky,
A flying moth,
A flying moth,
A silhouette of a giant tree in the night sky,
Sensing a giant tree in the night sky,
Fireflies,
Fireflies flickering all around,
Fireflies flickering as they float around you,
The northern lights dancing across the sky,
All of the colors,
Northern lights in their luminous dance across the dark sky,
Begin to welcome once again your heart center,
The space of the heart,
Hridaya or the gulha,
This cave of the heart,
Imagining a sense of this vast,
Infinite cave deep within yourself,
And could you welcome a sense of well-being,
An inner resource of well-being,
Trapping into a sense of this inner resource that's always available,
This innate sense of wholeness,
It's already happening,
We're just welcoming it into the foreground of awareness,
Welcoming this innate sense of wholeness and peace to arise from deep within yourself,
And from this space of the heart,
This cave of the heart welcoming once again your sankalpa,
Allow it to arise and feel your sankalpa with your entire body and mind,
Allow it to be everywhere,
And taking a deep breath in through the nose,
Out through the mouth,
In through the nose,
Exhale letting it go,
One more deep breath in and out,
Begin to slowly awaken the body,
Wiggling fingers,
Wiggling toes,
Nodding the head from side to side,
Allowing yourself to simmer in the sensations that you've created for the next few moments as you awaken,
Welcoming any of the benefits of this practice to linger.
Thank you so much for practicing with me here today,
I absolutely love this little community of people who are practicing here with me on Insight Timer.
I have some live yoga nidras coming up soon so please hit the bell to be notified when I release a new yoga nidra if you'd like to practice more with me here on the app,
And I hope you have the most beautiful day.
I'd love to hear from you,
Let me know how you feel,
Where you're from.
Have a beautiful day.
Namaste.
