Welcome to this short yoga nidra for resting into stillness.
Make yourself comfortable,
Lying on your back,
Arms by your sides,
Palms can be facing upwards or down,
Legs relaxed,
Feet slightly apart,
And taking the time to make any adjustments that will allow you to be even the smallest amount more comfortable,
More at ease.
It's fine to begin to quiet,
To settle,
You can soften the gaze or close down the eyes.
Take a deep breath in and a full exhale out.
Another deep breath in and letting go.
Feel all the support of the surface beneath you.
Feel the gentle weight of your body sinking into that support,
Allowing yourself to be fully held right here,
Right now.
Bringing to your awareness a sankalpa,
An intention,
Your heart's desire.
You can allow something to arise naturally,
Perhaps something you've been working with.
You may choose,
I allow myself to rest completely or I embrace stillness.
Whatever it is,
Mentally repeating your sankalpa three times.
Moving through rotation of consciousness,
Simply bringing your attention,
Your awareness to different parts of the body,
Simply following my voice.
It's nothing you need to do.
You shift all of your awareness to the right hand thumb.
First finger,
Second finger,
Third finger,
Little finger,
Palm of the hand,
Back of the hand,
The right wrist,
Elbow,
Upper arm,
Top of the shoulder,
Right side of the chest,
Waist,
Right thigh,
Calf,
Shin,
Top of the foot,
Heel,
Sole of the foot.
All five toes on the right foot.
Bring your awareness to the whole right side of the body.
Now shift all of your awareness to the left hand thumb.
First finger,
Second finger,
Third finger,
Little finger,
Palm of the hand,
Back of the hand,
The left wrist,
Elbow,
Upper arm,
Top of the left shoulder,
Left side of the chest,
Waist,
The left thigh,
Shin,
Top of the foot,
Heel,
Sole of the foot.
All five toes on the left foot.
Bring your awareness to the whole left side of the body,
The whole left side of the body.
Now bring all your awareness to the right side of the body.
Shifting now all of your awareness to the whole body together.
The whole body together.
Sitting near a still lake at dawn.
The water perfectly calm.
Like a mirror.
You're sitting by the lake,
Connecting to the earth beneath you.
Fully supported.
Fully relaxed.
Notice the sky reflected on the surface of the lake,
The soft colors,
The gentle light.
Feel yourself melting into stillness.
Every sound,
Every sensation simply bringing you deeper into calm.
If thoughts arise,
Imagine them as ripples on the surface of this lake.
They appear,
Then gently fade as the surface returns to stillness.
Like a mirror.
With every breath,
Sink deeper.
Your body,
Your mind,
Completely at ease.
Resting.
Resting in effortlessness.
Gently expanding your awareness beyond your body.
The space around you.
The space you occupy.
The air.
The sounds.
The stillness within and around you.
Can you feel connected?
At peace?
Notice any gentle sensations of warmth or coolness.
Lightness or heaviness.
The sense of being fully held.
Fully supported.
And inviting back into your awareness your sankalpa,
Your intention,
Your heart's desire.
I allow myself to rest completely.
I embrace stillness.
Internally repeating your sankalpa three times.
Bringing your awareness to the breath.
Allowing for effortlessness in the breath.
Awareness to the body.
Effortlessness in the body.
Gently inviting some gentle movement to the fingers,
To the toes,
Wrists,
Ankles.
Maybe taking the arms up overhead,
Finding a long body stretch.
And releasing whenever you're ready.
