Namaste.
Get your body completely comfortable,
Making sure that the body is warm and that you're able to relax completely into the surface beneath your body.
Let your attention come to the movement of the breath.
With an intimate attention,
Feel the next three breaths,
Inhaling deeply.
Exhaling,
Letting go,
Letting go,
And again reaching deep into your abdomen.
Exhale,
Sinking deeper and deeper,
Feeling each breath in and emptying out.
Letting the breath soften back into its natural rhythm without needing to control or manipulate the rhythm of your breath,
As if the breath were breathing you.
You're just relaxing into the already happening breath,
Relaxing into the simplicity of being breathed.
Notice your body softening,
Sensing the warmth of the body,
Sensing the entire physical body laying on the earth in complete stillness.
Nowhere to go,
Nothing to do.
Resting in the medicine of presence itself and giving your body the gift of relaxation,
Of slowing down,
Arriving in this moment,
Allowing yourself to be just as you are,
Naturally arriving just as you are in this moment,
Encouraging the awareness to spread throughout the body,
Releasing any regions of tightness,
Tension,
Or resistance,
And just bringing your awareness there so that there can be a release,
A melting,
A letting go,
Relaxing the muscles of the jaw,
The tongue,
Sensing inside the mouth,
Sensations within the nostrils,
Softening the eyes,
Letting the brows be smooth,
Releasing any habitual holding in the muscles around the eyes,
Behind the eyes,
Releasing the tension of thinking of the thinking mind,
Relaxing from the world of thinking,
Opening to the world of sensing,
Sensing the awareness that fills the shoulders,
Releasing them down towards the ground,
Letting the awareness of a softening begin to untangle,
Untangling,
Releasing the shoulders down to rest,
Softening the hands and feeling the aliveness and sensation within the hands from the inside out,
And the sense of space and awareness fills the hands in welcoming there to be an openness to the world,
Feeling the space of the heart from the inside out,
Sensing the aliveness there,
Sensing the space and awareness inside the heart,
And feel the breath of the heart in whatever state that it's in right now,
Whatever mood or emotional tone that's here in this moment,
And welcoming your heart to be here just as it is,
Holding space for the life that's right here,
And as you welcome your heart,
Welcoming any desire that's here in the heart,
A sankalpa,
A heart's desire,
A heart's intention,
Welcoming your sankalpa in the present tense,
And as you welcome your attention,
Affirm this sankalpa with your entire body,
Mind,
Spirit,
All of the different layers of yourself.
Can you invite your sankalpa to be everywhere,
All at once,
Every particle within your being,
Widening the field of sensations to include sounds,
Listening,
And listening in a global way,
Allowing the sound of the bowls to soothe your entire nervous system,
Like a healing balm for the nerves,
Letting attention rotate through the body now,
Sensing the tip of the tongue,
The root of the tongue,
The roof of the mouth,
Inside the right cheek,
Inside the left cheek,
The whole space inside the mouth,
Teeth,
Gums,
The upper lip,
The lower lip,
The flow of air at the tip of the nostrils,
Inside the nose,
The right eye,
Eyelid,
Temple,
Cheekbone,
Left cheekbone,
Temple,
Eyelid,
Left eye,
Both eyes simultaneously,
All of the muscles behind the eyes,
The center,
The back of the skull,
Center of the forehead,
The space between the back of the skull and the center of the forehead,
The point in the center of the head,
The crown of the head,
The base of the tongue,
The right ear,
The left ear,
The center of the throat,
The sternum,
The right collarbone,
Left collarbone,
The right side of the chest,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Thumb,
Index finger,
Second finger,
Third,
Fourth,
All fingers together,
Left side of the chest,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second,
Third,
Fourth,
All five fingers,
Sensing the solar plexus,
The navel,
Belly,
Pelvic bowl,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Knee,
Toe,
Big toe,
Second toe,
Third,
Fourth,
Pinky toe,
All five toes,
The left hip,
Thigh,
Knee,
Calf,
Ankle,
Sole of the foot,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
Pinky toe.
And now sensing the whole body,
Being in complete stillness.
The whole body now.
And now sensing that part of yourself that can observe the stream of consciousness without attachment or judgment.
Sensing that part of your being,
Your awareness that can witness the thoughts as they rise and dissipate.
A watcher,
Watching each thought like a floating cloud drifting by through the sky.
Which part of you is able to observe the thoughts as they come and go?
Connecting to that part of your being.
Resting back into that spacious awareness,
Allowing thoughts to be,
Or relaxing into the stillness.
As awareness.
Resting as pure awareness,
Whether the mind is active or in stillness.
As you rest in pure awareness,
Also sensing,
Feeling,
Feeling the whole back of the body.
The energy of the ground,
The front of the body,
The energy of the sky above,
The right side of the body,
The left side of the body.
Now the entire body simultaneously,
Inside and outside.
Trillions of cells,
Full of life,
Relaxing,
Healing,
Bringing awareness to the whole body,
Feeling yourself dissolve into pure awareness.
In which each of these changing perceptions are unfolding,
Thoughts,
Sensations,
Trillions of cells buzzing with aliveness.
Feel the weight of the whole body.
Begin to sense the room around you.
When you're ready,
Gently begin to awaken the body,
Transitioning back to your waking life.
Taking a moment to notice the effects of this practice on the body,
On the mind.
Thank you for practicing with me today.
I'd love to hear from you in the comments below.
Let me know how you feel.
You can type namaste if you'd like more yoga nidras from me.
Thank you to my beautiful friend,
Megan Marie,
For playing the singing wolves.
Please check out my playlist of yoga nidras on my profile.
Have a beautiful day.
Namaste.
