Welcome to this short practice in Yoga Nidra.
Find a comfortable position,
Lying down,
Making sure that your head is supported,
Perhaps having a bolster or something under the knees to release the pressure off the back.
And scanning the body from head to toe and toe to head and making sure that you are completely comfortable.
Perhaps placing a blanket over you to feel warm.
Making any adjustments right now to increase your level of comfort by even 10%.
Once you find that comfortable,
Steady position,
Taking a nice,
Gentle,
Long breath in through the nose.
And open mouth exhale with a nice sigh.
Gently softening the jaw and the tongue.
Taking another big,
Long breath in through the nose.
And opening the mouth and releasing with a nice sigh.
Beautiful.
One more just like that.
Breathing in through the nose,
Expanding through the chest and the heart.
And slowly letting go,
Opening the mouth with a nice,
Gentle sigh,
Releasing all that you don't need and want to leave behind.
And letting the breath come to its natural rhythm.
Taking a moment to affirm that right now you are entering into a short,
Restful nap through this practice of yoga nidra.
As you affirm this in your mind,
Invite into your body and your mind a sense of ease and well-being.
Noticing the support beneath you as you welcome the environment around you.
Welcoming the sounds around you.
Noticing the sounds off in the distance.
And then bringing your awareness in a little closer to the sounds that are right here with you.
Noticing the sound of your breath moving through the body.
Welcome the sensation of the air as it touches your skin.
Notice the sensation of your body touching the surface that is supporting you,
Feeling fully supported here.
On the feeling of your body breathing itself.
Becoming aware of the sensation of your abdomen,
Releasing and relaxing with each exhale.
Inhaling as though you are breathing from the top of the head down to the base of the spine.
And inhaling as though you are breathing from the base of the spine up to the top of the head.
Continue to exhale and inhale in this way.
Exhaling down the spine and inhaling up the spine.
Noticing that the breath is flowing in a thin stream from top to bottom and bottom to top.
And welcome the various sensations that call at your attention.
Welcome the sensations of your jaw,
The mouth,
The tongue,
Both ears at the same time,
Both cheeks,
The nostrils,
The eyes,
Welcoming the sensations of both eyes at the same time.
And the forehead,
The scalp,
The back of the head,
The neck,
Welcoming the sensations of both shoulders and arms at the same time.
Both hands.
Welcome the sensation of your entire torso,
Chest and belly,
Upper and lower back,
Inside and surface sensations of your torso,
The sensation of your pelvis and hips,
Both legs,
Both feet.
Welcome your entire body as a field of sensation.
Simultaneously,
At the same time,
Feel the front and the back of the body,
The left and right sides of the body,
The entire body at the same time.
Welcome the sensation of joy in your heart.
Let your physical eyes soften and feel the sensation of joy in your heart.
Welcome again the sensation of your body,
The front of the body,
The back of the body,
The left side,
The right side,
The entire body at the same time,
Jaw,
Mouth,
Ears,
Cheeks,
Nose,
Eyes,
Forehead,
Scalp,
Neck,
Shoulders,
Both arms at the same time,
Hands,
The entire torso,
Front and back,
Releasing thinking,
Just sensing both legs and feet at the same time,
The entire body inside and out,
Just sensation.
Welcome in the simple ease of being.
The body and mind may be resting or sleeping,
Even as you might find yourself present and fully aware.
Just being,
Just sensation,
At ease.
Just being,
Just being.
Just being,
Sensation.
Just being,
Being,
At ease.
At ease.
At ease.
Beginning to deepen the breath.
Again becoming aware of the sounds right around you.
Gradually noticing the sounds farther and farther away from the body.
As you begin touching the thumb to each fingertip.
Becoming aware of the sensation of your body touching the surface that is supporting you.
Feeling fully supported in this space.
Perhaps rocking the head gently side to side.
Feeling the eyeballs gently move around in the sockets.
And if it feels inviting to you,
Reaching the arms overhead into a long stretch with a big inhale.
And an open mouth exhale with a sigh.
As you gently blink your eyes open.
The practice of yoga nidra is now complete.
You might bring the knees into the chest now and roll over to your right side.
Pausing here for a moment.
Taking in a couple of breaths.
Noticing the quality of the body,
The quality of the mind.
And gently as you feel ready,
Using your hands to support and bringing you back up to a seated position as you return to your day.
