Okay.
So when you are resting in a pose for maybe one or two minutes,
Your body will start to give you feedback.
Listen to that and feel if there is any adjustment you can make to make yourself a bit more comfortable.
Yeah,
And then welcome the breath.
And with the breath,
Can you welcome the sense of aliveness in the body?
Sense into the body print.
And notice the shape of your body in this particular position you have chosen.
Can you open up to surroundings?
Sensing the atmosphere.
Sensing the position in the room.
So do you know where you are without opening the eyes?
Sensing the breath again.
And perhaps there is a smell or a taste.
Perhaps you feel the skin merging with the air.
The eyes may register something.
Light,
Darkness,
Colours,
Sounds.
And can you let this all come to you?
So you may be a little bit lazy.
Leaning back in resting.
Sensing the volume of the body.
Its mass.
Sensing the weight.
And perhaps on each exhale releasing weight to the ground.
And feel if there is an intention for this practice of yoga nidra.
Perhaps through the question is there anything you need or anything you like to practice?
And then slowly opening up to natural sensations of ease.
Of being in rest.
Perhaps on a physical level by sensing the weight of the body.
The softness of the muscles.
The support of the ground holding you.
And perhaps sensations of ease in the breath.
The breath animating the body in its own rhythm.
And can you for some moments sense into something in your life that gives you support?
Something or someone.
And this can be anything from a living person to someone who passed away or an imaginary figure,
Nature,
An animal.
Whatever rises up in you,
Whatever presents itself.
And can you bring that to life?
Connecting with this resource of support through your senses.
Can you then sense into something or someone you feel thankful for?
And perhaps it's one thing or one person,
Maybe it's a whole parade.
And let it present itself.
And can you be interested in how your body feels when inquiring into these questions?
Sensing the breath.
And we'll do a brief body scan starting in the feet.
Welcomed feet as sensation.
The ankles.
The lower legs.
The knees.
The upper legs.
The buttocks.
The hips.
The pelvic floor.
Sexual organs.
The whole pelvis.
The lower back.
Mid back.
Upper back.
The belly.
The chest.
The left waist.
The right waist.
The whole torso.
And the pelvis.
So pelvis,
Belly and the chest at once.
Inside,
Outside.
The shoulders.
Upper arms.
Elbows.
Forearms.
Wrists.
Hands.
The fingers.
All the tips of the fingers.
The palms.
Travelling attention to the neck.
Sensing the neck.
Feel where the head begins.
Back of head.
Top of head.
Left side with the left ear.
Right side with the right ear.
The forehead.
The brow.
The eyes.
The cheeks.
The nose.
The lip of the nose.
The lips.
The chin.
The mouth.
The mouth with the tongue.
The inner cheeks.
Roof of the mouth.
Floor of the mouth.
The throat.
The brain.
The whole head at once.
The neck,
Shoulders,
Arms,
Wrists and hands.
The whole of the back.
Front.
Chest,
Belly,
Pelvis.
The legs,
The ankles and the feet.
The whole body as one field of sensation.
Radiant.
Becoming aware of the breath again.
The body moving on the breath.
The breath moving the body.
From deep inside.
An expansion on inhale.
Perhaps a release on exhale.
Counting the breath for a couple of moments from 9 to 1.
On each exhale.
When you lose count you start again with 9.
If you reach the 1 you start over.
Letting go of the counting.
Sensing the breath.
Body sensation.
The support of the ground.
Can you then sense into something that gives you joy in life?
And what do you sense when you connect with that?
For a brief moment can you connect with something you find difficult in life?
Just connect with it without creating a story.
And be interested in what happens in your body.
How would it be if you would open your arms and welcome it in?
How would it be if you nourish that what you find difficult with your breath?
A soft padding of sensations with your breath.
Like you are stroking a cat or a child.
And then again can you connect with something that brings you joy?
And if joy is too big of a word maybe something that brings you ease.
Is there a place on this planet where you feel comfortable?
Maybe the arms of Mother Earth holding you in a particular spot.
Nearby or far away.
Can you rest there for a couple of moments in your imagination with the felt sense of your body?
And feel the compassionate presence of nature.
Maybe in the expression of trees and plants and flowers.
Animals like birds,
Insects.
Maybe a fox or a dog or a cat.
A horse.
Just what presents itself in you.
Sensing the body,
The breath.
And very slowly we move towards end of practice.
First by connecting with these current surroundings,
These present surroundings.
Sensing where you are.
Feeling the shape of the body,
The position of the body.
The body print.
The body expanding on inhale and releasing on exhale.
Maybe taking a bit of time to give thanks to anything that moved to the foreground in this meditation.
This moment of resting in being.
Slowly you can follow the suggestion of your body,
Perhaps to deepen the breath,
To move.
And with your attention connecting a little bit more with the outside world.
And then the practice of yoga nidra is complete.
