Yoga Nidra - Sensing Sensing Sensing

A simple yoga nidra with body sensing, breath sensing, resting in what arises and connecting with what you wish for the world and for yourself in this period of your life.

I offered this yoga nidra practice after a somatic movement class and you might hear some sounds in the background.

Transcript

When you feel you are good, Then you can drop into the back body or into the parts of the body that are in relationship with the ground. Sensing into the contact points, And then sensing into the breath, Sensing into surroundings. For some moments, Can you feel where you are? You might open the senses, So you see where you are. Maybe there is a sense of air touching the skin of your face. There's a smell or a sound. Sensing all directions of space, Front, Back, Above, Below, The space right from you, Left of you. Sensing into the organization of the body, The organization of the feet, The legs, The trunk, The hands, The arms, The shoulders, Neck, Head. Again, The breath, Animating the body. Sensations of breathing, Perhaps a sense of expanding on inhale and a sense of giving weight on exhale. Opening up to bodily sensations that come to the foreground. Any bodily sensation you can be aware of. You can lean back, You don't have to grasp. Just notice what's here. Nothing to do really. Before we begin, Can you sense into the question, Is there anything you need in this period of your life? If you would give yourself anything, What would it be? And notice how that feels. When you sense into this acknowledgement of what you need. Maybe it's rest or acceptance or anything else. Notice how this acts on the body. And sense into the question, If you could give anything to the world, What would it be? The world as it is right now, In your perception. And notice how that feels. Letting go of these reflections and again opening up to the sensing body. Sensing into the mouth, The lips, The cheeks, The nose, The eyes, The eyebrows, And the space between the eyebrows. Sensing the head, The temples, The ears, Back of the head, Top of the head. Sensing the whole head, Inside outside, The neck, Shoulder area. Sensing the shoulders from the inside, Upper arms, Elbows, Forearms, Wrists, Hands, Palms, All the fingers, Fingertips, Hands, Wrists, Arms, Shoulders, Neck, Head, All at once. On your next exhalation, Sensing the chest. Inside of the chest. The front, The back, Sides of the chest. Sensing the belly, The upper belly, The lower belly, The sides of the belly, The back side of the belly, The back. Inside of belly. And slowly descending into the pelvis. Inside of pelvis, Sensations, Radiant sensations, Just sensing. The hips, Pelvic floor, Whole pelvis, Just sensing. The upper legs, The knees, Lower legs, Ankles, Feet. Sensing the heels, Soles of the feet, Tops of the feet, All the toes, Tips of the toes. Sensing the heels, Calf muscles, Backside of the knees, Backside of the upper legs, The buttocks, Sacrum, Lower back, Middle of the back, Upper back, Shoulder blades, Backside of arms, Hands, Backside of neck, Head, Top of head, Face, Front side of the neck, The throat, Collarbones, Front side of the arms, Hands, Chest, Belly, Front side of pelvis, Hips, Upper legs, The kneecaps, Shin bones, Front side of ankles, Feet. Sensing the whole body. Sensing the whole body at once. Sensing the whole body at once. One field of sensation. Breathing. Sensing the body breathing. Perhaps a sense of expansion on inhale, Feeling of release, Weight on exhale. Nothing to change. Just sensing bodily sensation, Sensations of breathing. Nothing to do, Nowhere to go. Notice what comes to the foreground in this undoing. Maybe there's discomfort showing up. Maybe thoughts or beliefs are arising. How does it feel? Is it possible to just be with it, Or is it wise to make an adjustment? And if you are just being with it, Can you try to meet it in the body, Whatever it is, Comfort or discomfort, A sense of rest, Or the opposite? Where do you feel it? Maybe in the chest, Or in the throat, Or in the eyes? Anywhere else? In the background, There's always the ground giving you support. The breath always here, There's always a breath. If you would open up to natural sensations of ease and ground, What comes to the foreground when you do that? Maybe imagine you are in a place that gives you a sense of safety, A sense of peace, Calm. Notice what happens. And maybe you drift towards a letting go of everything. You lean back in, Doing nothing at all, Just sensing, Being. Allowing that what moves through you, To move through you. This moment, This experience, No right or wrong, Can you again sense into that what you need in this period of your life, What you would give to yourself? Connect with it. Just acknowledge. And the same for the world. Maybe you'd like to connect with that as well. What would you give to the world? Sensing into the relationship with the ground. Sensing the ground. And sensing how the ground is spreading underneath into all directions, Supporting us all. I like the space. Supporting us all. Sensing into the shape of the body, Into the weight, Into its organization. And then sensing into the room where you are. You can imagine the interior of the room. Sensing back into the body and maybe there are some movements that are nice when we move towards the end of the practice. And that could be a rolling of the eyes, Or a little bit rolling of the head, Or maybe you go into the juicy body yawns. A bit of rolling, A bit of stretching. If you are lying on the back, You might want to roll to one side to give some ease to the back. And once you're ready, We have some minutes, So take your time. And the practice is complete here. Thank you for being here.