Namaste.
Could you take the next few moments to get your body comfortable laying on the earth?
Notice the surface beneath you.
Could you get your body any more comfortable here resting into the support beneath your body?
Could you adjust your hips and legs,
Your shoulders,
Arms,
The head or the neck?
Allow yourself to settle here,
Comfortable and cozy.
Let's begin by taking two sips of air in through the nose,
Exhaling through the mouth.
Two more times like that.
Deep sips in,
Relaxing into the ground,
Into the support beneath your body.
Just allowing any tension to drain from the tissues as your breath comes back into a natural rhythm.
So you're settling into this already happening rhythm.
Effortless,
Easy breath.
Could you notice the aromas inside the nostrils?
Or light,
Darkness beyond your eyelids?
Opening to the experience of sounds all around you.
Sensing both the right ear and the left ear.
Noticing the sounds around you and also the pockets of silence.
Would you welcome an intention for your practice today?
Something simple in the present tense,
Like I am resting deeply now.
Or I accept and love myself just as I am.
Taking a moment to be with your intention for this practice.
As you bring awareness to different regions of the body,
Could you imagine that sensation,
Energy,
Vitality is flooding into these different regions as they are named and as you move your attention from place to place?
Noticing sensations here inside the mouth.
From the tip of the tongue to the root of the tongue.
Floor of the mouth.
Inside the right cheek.
Inside the left cheek.
The teeth and the gums.
The right cheekbone.
The left cheekbone.
The tip of the nose.
The flow of air inside the nostrils.
The space in the center of the eyebrows.
The right eye.
Eyebrow.
Temple.
The center of the forehead.
Attention spreading through the whole forehead towards the hairline.
The scalp.
The entire scalp and head.
The hair follicles.
Both ears together.
The earlobes.
The folds of the ears.
The inner ears.
The inner ears.
Attention migrating down into the throat.
Sensing the flow of air in the throat.
The voice box.
The cervical spine.
The collar bones.
The sternum.
The energetic heart center.
Center of the chest.
Sensing both shoulders.
Elbows.
Wrists.
Palms and backs of the hands.
All ten fingertips.
The gentle movement of the rib cage.
The navel center.
The whole belly.
A sense of the pelvic bowl.
Both hips.
Knees.
Ankles.
Soles of the feet.
All the way out to the tips of the toes.
All ten toes simultaneously.
The tips of the toes all the way to the crown of the head.
The tips of the toes to the crown of the head,
The whole body.
The entire body.
Front and back.
Left and right.
Surface tissues.
And deep inside the innermost core of the body.
Tissues deep inside.
As you sense the whole body here.
Welcoming your already happening breath.
Without changing the rhythm.
Sensing your natural rhythm of breath.
Like waves upon a shore.
And as you breathe on the inhale,
Could you imagine trillions of cells in your body breathing in simultaneously?
Exhaling,
Trillions of cells breathing out together.
Whole body breathing in,
Trillions of cells expanding.
Whole body breathing out,
Trillions of cells exhaling.
As the whole body breathes,
Notice how the whole body is resting here.
Resting deeply.
Whole body breathing in.
Whole body breathing out.
And the vital energy of the body is flowing freely as you inhale and exhale.
Notice yourself as the observer now of your body and your breath.
If there's any thoughts,
Emotions,
To-do lists,
Any activity in the mind.
Allowing those changing perceptions to float in and out.
Allowing them to move like clouds through a great vast sky.
And resting back as the sky itself.
Allowing weather patterns to be just as they are.
Resting into your sky-like nature.
Open and spacious.
Dropping into the vastness of your sky-like nature.
And begin to sense your breath here.
And a sense of the volume of your body shifting one breath at a time.
Begin to sense the edges of your body here resting on the earth.
Feeling the weight and density of your whole body.
Bringing awareness to the fingertips and then making some small movements with the fingers one by one.
Noticing the toes and bringing some small movements to the toes.
And when you're ready,
Nodding the head from side to side.
And then when the time is right,
Bringing the hands towards each other,
Palms touch and gently rubbing the hands together.
Creating a little bit of warmth,
Some friction.
And then once there's a little bit of warmth and energy built up between your palms,
Gently place the hands on top of the eyes.
Begin to flutter the eyes open slowly.
Allowing the eyes to adjust to light beyond your palms.
And then letting the hands soften and gently tapping your fingertips around the eyes,
Around the face,
Around the hairline and the scalp.
Just gently tapping,
Waking the body up.
And then taking a deep breath in through the nose.
And again,
Deep breath in.
One more time.
And as your own pace,
Begin to roll over to one side of your body,
Coming into a side laying position.
And slowly arising at your own pace.
Thank you so much for meditating with me today.
I'd love to hear from you,
I love connecting with other yoga nidra enthusiasts here on the app.
So you might let me know where you're from and how you feel.
Have a beautiful day.
