Welcome.
Let's find a place to rest and you may want to put on an ambient sound to provide a background track.
If you want to continue to rest or if you drift off at the end of the track,
This will provide some continuity of sound until you naturally come back to full consciousness.
There are ambient sounds available both for free and plus members of Insight Timer.
And now make yourself really comfortable in your place of rest.
The legs are placed easy,
The arms and hands are also resting at ease,
And the head and neck are comfortable,
Centered,
Tension-free.
Relax the jaw and the eyes can take a break from their constant watching.
Let the eyes rest in the darkness behind the closed eyelids.
All the little muscles of the eyes can soften,
Sheltered from any external stimulation.
No demands,
No needs.
And the mind can also rest.
You can let go the thinking,
Analyzing,
The planning,
And slip into more of a sensing,
Without control,
Feeling,
Without judgment.
Just allowing everything to be as it is.
Let your breath be spontaneous and be a spectator to the spontaneous expression of your aliveness.
Be here with this breath and then with this breath.
With each new cycle of breath,
Reset your presence with this breath and then this one.
Curious about each cycle of breath,
Just a natural,
Normal breath,
Your own rhythm,
Which may start to shift or change with your presence.
Maybe your breath becomes deeper or slower just by bringing your attention to it.
With each cycle of breath,
A new opportunity to be present.
And now you may bring in a sankalpa,
An intention of your choosing.
Or you can use this one.
I am loved.
I feel loved and I love myself exactly as I am.
Repeat it to yourself three times.
I am loved.
I feel loved.
I love myself exactly as I am.
Now we'll bring our attention to the body.
When we do this body scan in yoga nidra,
Not only do we help quiet our thinking mind,
But we also get to practice the art of attention.
In today's attention economy,
Your attention,
Your awareness is your greatest wealth.
So give it to yourself.
Start to bring all of your awareness into feeling into your right thumb.
Feel it from the inside.
Maybe it feels a bit of warmth or tingling.
However,
It feels right for you to bring your attention to your right thumb.
And then the first finger of your right hand.
The second finger,
Ring finger,
Little finger.
Feel the whole right palm and the space that you hold in the palm and fingers.
Feel the back of the hand,
The wrist,
The forearm.
Feel the elbow and the crease of the elbow.
The upper arm and the right shoulder.
Feel the underarm,
The right ribs,
Side waist,
Right hip.
And now into the right leg.
Feel the upper leg and thigh,
The knee and the crease of the knee.
The lower leg and calf.
The right ankle.
Heel.
Feel the whole plane of the sole of the right foot.
The top of the foot.
Feel the right toes,
Tips of the toes.
And feel into the whole right foot,
All the toes,
The whole foot,
The ankle,
The whole right leg.
The side waist and shoulder and arm and hand and the whole right side body.
Feel the whole right side body.
Fill it with your attention and awareness.
And bring all of your awareness over into your left thumb.
Flood it with your attention.
First finger of the left hand,
Middle finger,
Ring finger,
And little finger.
Feel the whole space of your left palm.
And the space that you hold in the fingers and palms.
Feel the left wrist,
The elbow and the crease of the elbow.
The upper arm and shoulder.
The underarm,
The ribs of the left side.
The waist and the left hip.
Feel the upper leg and the thigh.
Bring your attention to your left knee and feel the crease of the knee.
Lower leg and calf.
And the left ankle.
The heel.
The span of the sole of the foot.
The top of the foot.
And then all the left toes.
And the tips of the toes.
Then bring your awareness back into the toes and the whole foot and ankle and leg and side waist and ribs and shoulder,
Arm,
Hand,
The whole left side body.
Light up the whole left side of the body with your awareness.
And feel the whole backside of the body where it's touching the ground below you.
The whole backside of the body,
Back of the feet and legs,
The glutes and back,
Back of the shoulders and where the arms touch the ground,
The back of the head,
Where it lands.
And then feel the whole front body.
The whole front body facing the sky or the ceiling.
Feel the front body rise with the inhale and fall with the exhale.
Feeling back into the breath with all of your awareness.
With all of your attention.
Feel the rise of the inhalation.
Study the inhale.
Try to get to know everything about it.
Then study the exhales.
Stay with your exhalation.
Be incredibly curious about it.
Then feel the whole journey of the whole breath.
The now familiar inhale.
And at the top of the breath,
The transition into the exhale.
And the space at the end of the breath.
This total surrender before the next breath begins.
Just get incredibly intimate with the whole journey of your breath.
Now feel that whole journey of the breath just at the nostril space.
Maybe cool on the inhale.
Warm on the exhale.
Renew your curiosity here with the breath just at the nostrils.
Now move your attention to the breath at the throat space.
Watch all of the breath in the throat.
And now move the awareness to the breath at the chest space and the heart space.
And now move it to the space of the belly.
Gently rising and falling.
And now feel the breath into the whole body.
Breathe in and imagine you could breathe into every cell.
With each inhale,
Every cell in the whole body drinks in the breath is nourished,
Sustained.
With every exhale,
Every cell releases.
Let's go.
Liberates anything it no longer needs to hold on to.
You can stay and just simmer in this yoga nidra buzz for a while.
We can slowly bring yourself back into your day by taking in a few energizing deep breaths in your own time.
