Welcome to this yoga nidra practice for general healing and ease.
So going ahead and finding a comfortable position,
Lying down with something perhaps beneath the knees and beneath the head to take pressure off the spine.
And you might choose to cover yourself with a light blanket.
And taking a few moments to ensure that you're as comfortable as you can be.
Making any adjustments to the posture or your props or anything that needs so that you can be as comfortable as possible.
Once there,
Allowing your body to open to the earth,
The heels are a little bit wider than hip distance apart.
Your arms are gently at the sides,
Palms facing up if possible.
And the eyes are gently closed.
Taking any final adjustments now so that you're as comfortable as possible and will not have to move at all during the practice.
And begin to soften the whole body.
Taking a full breath in through the nose.
And as you exhale with a sigh,
Allowing the body to soften a little bit further.
With each exhale,
The body sinks a little further into the support beneath you and softens just a little bit more.
Now become aware of the space that your body occupies.
And begin to sense a nurturing tone to the environment.
The atmosphere around you charged with ease and healing.
The atmosphere around you is charged with ease and healing as you begin to bring your awareness to the rise and fall of your abdomen.
Gentle awareness of the body breathing.
Simply allowing your breath to remain effortless.
The abdomen is soft.
The chest is still.
Understanding that as you inhale,
Your body and mind are being recharged and replenished.
And as you exhale,
You gently release any mental and physical tension that has accumulated in the body.
Being aware of the breath strengthening on the inhale and softly releasing and letting go on the exhale.
The abdomen softly rises and falls on the waves of the breath and the chest is still.
Abdomen softly rising and falling on the waves of the breath and the chest is still.
Now begin to slowly shape your breath.
Inhaling and exhaling as slowly and smoothly as possible.
The chest is still as you breathe in and out through the nose,
Ironing out the breath so that it's soft and long,
Smooth and steady with no interruptions in the flow.
The breath is silent.
Only a slight internal awareness of the sound or the vibration of the breath.
Continue to shape the breath consciously,
Effortlessly.
No pauses in the flow.
Continue to breathe slowly and smoothly as possible.
Continue to soften the mind as you exhale.
Replenish and heal the mind and the body on the inhale.
You might even envision a color that you associate with healing riding the waves of the breath.
Inhale,
Soften the mind healing color.
Exhale,
Replenish and heal.
The mind bathed in a healing color of light.
Now gently and gradually release the conscious shaping of the breath and allow your breath to return to its natural rhythm and flow.
Using each inhale and each exhale to flow effortlessly and noticing that the space between the inhale and exhale holds a link of awareness.
This rests between each inhale and each exhale linking the breath together,
Holding awareness of the space between each inhale and each exhale.
Now gathering your awareness and drawing it upward to the center of the brain,
The point centered between the ears and the point between the eyebrows.
And notice here deep in that space sensing a point of light like a luminous star,
A star-like point of light in the midbrain.
And as you soften,
Sense the presence of the breath in that space.
Starlight point of light in the center of the brain,
Awareness resting at the center of the brain.
Now drawing your awareness down to the throat center,
See or sense or feel a star-like point of light at the throat center,
Right shoulder joint point of light.
At the right elbow,
The breath and presence of light,
The whole body and mind effortless,
Awareness traveling to the right wrist,
Right thumb tip point of light,
Index fingertip,
Center finger,
Soften,
Ring finger,
Little finger point of light,
Right wrist,
Right elbow,
Right shoulder joint,
Throat center point of light,
Whole body effortless,
Left shoulder joint,
Left elbow,
Left wrist point of light,
Soften,
Left thumb tip,
Left index fingertip,
Center fingertip,
Ring finger,
Center finger,
Left wrist completely softened,
Left elbow,
Left shoulder point of light deep in the throat center,
Letting go,
Releasing,
Turning,
Heart center,
Center of right chest,
Heart center,
Point of light,
Presence and awareness in the heart center,
Point of light,
Heart center,
Navel center,
See or sense a point of light at the pelvic center,
Top of the sacrum,
Point of light,
Right hip,
Right knee,
Right ankle,
Right big toe tip,
Second toe,
Third toe,
Fourth toe,
Fifth toe point of light,
Right ankle,
Right knee,
Right hip,
Point of light,
Top of the sacrum,
Softening,
Left hip,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip point of light,
Top of the sacrum,
Navel center,
Point of light,
Heart center,
Throat center,
Midbrain point of light,
Softening,
The whole body starlight,
Point of light in the midbrain,
Point of light in the midbrain.
Now,
See all of the points of light at once like twinkling stars in the night sky.
All of these points are vibrant,
Awake,
Luminous.
The body has become a constellation of points of light.
Now,
Sensing into the space between those points,
Pure undiluted spaciousness.
You are space and points of light.
Noticing the breath moving through that space,
Breath moving through spaciousness.
You are spacious awareness,
Conscious and witnessing the breath that moves through the space.
The body sleeps,
The mind sleeps,
And you are awake,
Aware,
And witnessing.
Your consciousness remains aware effortlessly.
Consciousness remains aware effortlessly.
Now,
Sense that the body has dissolved.
You're a cloud of rose-colored light.
The boundaries of the body have dissolved,
And you've merged into a cloud of rose color.
No visualization,
No effort,
Simply dissolving.
All thought,
All mental activity melding into a rose-colored cloud,
Softly dissolving.
You become the cloud,
Aware of itself.
You become the cloud,
Aware of itself,
And letting go completely.
No image,
No more becoming,
Simply resting in timeless being,
Resting in timeless being,
Just being awareness,
Being awareness,
And the breath asleep to the finite,
Awake to the infinite,
Being awareness and breath.
Sense the breath as your link to boundless intelligence and consciousness,
Resting in timeless being,
Being awareness and breath.
I'm noticing that the breath begins to deepen,
Deepening the breath as your awareness returns to the flow of the breath in and out through the physical body,
Allowing the breath to move and expand out to the extremities,
To the hands,
To the feet,
To the fingers and the toes.
Breath traveling through the length of the arms and the legs all the way down to the tips of the fingers and the tips of the toes,
Breath deepening,
Awareness of the body returning,
Sensing into the points of contact between the body and the support beneath you.
You might begin to invite soft movements into the joints,
Opening and closing the palms,
Curling and extending the toes,
Rotating the wrists,
And rotating the ankles.
You might feel a desire to move the head side to side very gently and slowly.
And when you feel ready,
You might choose to roll over to one side and rest here for a moment as you transition from this deep rest and the practice of yoga nidra.
And when you feel ready,
Slowly begin to come back to your seat,
Taking your time,
Taking your time,
Finding a seated position and gently scanning the body from head to toe and toe to head here,
Just noticing what has changed in the duration of this practice.
Taking a full breath in,
Solve the exhale,
And then gently open the eyes.
And practice is now complete.
