Welcome to this special Yoga Nidra for cat lovers.
Make yourself cozy.
Lie down on your bed,
Couch,
Carpet or yoga mat.
And use pillows and blankets to make yourself as comfortable as possible.
You can use an eye pillow or take a folded kitchen towel to cover your eyes.
Put on some warm socks a big sweater.
It's best to put a thin pillow or a folded blanket under your head,
So your breath is not blocked anywhere.
The spine,
The neck and the head are all in a straight line.
Even if you're feeling warm at the moment,
It's advised to use a blanket as you always cool down during the session.
If you really don't feel like it,
Just have it next to you,
Just in case.
If you have to get everything ready,
Please pause the recording to do so and come back when you're completely happy with your little nest.
And then try to lie as still as possible.
If you want to move first observe this urge,
Usually it passes.
But of course,
If you need to move,
Do it ever so slowly and gently.
Take the time to feel your body on the surface you're lying on and the cozy space you just prepared for yourself.
The blanket,
The pillow.
Maybe a comfy sweater Feel yourself being surrounded by cozy things.
Now gently close your eyes.
Slowly arrive in your body.
Observing how you're lying here.
Then let your whole body,
Your entire weight sink into the ground.
Surrendering to gravity.
Feel that you're being held by the ground and the space you're in.
You're completely safe And there's nothing to do except for lying here and following my voice.
Now listen to the sounds outside of the space,
If there are any.
And the sounds inside of the space.
Sound of the music.
Maybe you can hear yourself breathing.
Take a deep breath in.
And as you exhale,
Feel your body letting go of all tension.
And another deep breath in.
And release everything.
During this knee-dry,
You stay aware.
It's possible that sometimes you drift into a dreamlike state.
If you ever feel you want to come back to the space you're in,
Simply open your eyes.
With every exhale you feel you're sinking deeper and deeper.
Deeper and deeper.
Into your own being.
Into your own heart.
And there deep within.
Your plans and intentions.
For example,
I feel cozy in my own body and mind.
Or I'm calm.
Or I am at peace,
Or something that just comes up.
Or nothing that's also totally fine.
If you have an intention,
Repeat it three times in your mind.
Or if you don't have an intention,
Simply rest and breathe and then move your awareness quickly to different parts of the body as I name them.
Do not concentrate too intensely and just move with my voice.
We will start on the right side.
Right hand thumb.
Second finger.
Throughout the finger.
Fourth finger 5th finger right palm.
Back of the hand.
Wrists.
Four arms.
Elbow.
Upper arm.
Shoulder.
Right side of the waist.
Right hip right side me.
Call.
And cool.
You.
The sole of the foot.
Top of the foot.
Right toes.
Big toe.
Second toe Turtle 4th toe 5th door.
And we head over to the left side.
Left hand thumb.
Second finger.
3rd finger fourth finger fifth finger Left palm,
The hand.
Back of the hand.
Rest.
Forearm.
Helbo upper arm.
Shoulders.
Left side of the waist Left hip.
Left eye knee.
Call.
Ankle.
You.
Left sole of the foot.
Top of the foot.
Left toes.
Big toe.
Second toe They're dull.
Fourth toe.
5th door.
Peck off the head.
Shoulder blades.
Spine.
Lower back.
Top of the head.
Forehead.
Eyebrows eyes.
Ears.
Cheeks,
Shaw.
Throats chest.
Abdomen.
The whole body.
The whole body.
Now become aware of your breath.
Don't change it,
Just notice it.
The white moves in through your nose.
Feels your chest your belly and back out again.
Now count your breaths backwards from 10 to 1.
Turn breathing in.
And then breathing out Nine,
Breathing in.
Nine,
Breathing out.
In your own tempo without changing our breathing.
If you lose count,
Just start again at 10.
There's no wrong way.
Bring your awareness to the space behind your forehead.
Soft and open.
And somewhere you see a cat is sitting on a windowsill.
She's looking outside.
The rain is falling,
Gently,
Steadily on the roof.
On the leaves outside on the glass of the window.
She watches for a while.
And then slowly as she turns,
Stretches one paw forward and steps down,
Making her way to the fireplace.
She circles once and twice.
And curls herself into the warmest spot and closes her eyes.
And she begins to burn.
Just listen to that sound.
That low,
Steady rumble of a creature completely at ease.
Not a care,
Nor a thought Just warm and safe.
And home.
The rain keeps falling on the roof.
Fire crackles softly.
And a cat person.
Feeling as cozy as can be.
Now letting go of this image.
Begin to feel the weight of your body.
Heavier and heavier.
Sinking into the ground beneath you.
As if the earth itself is gently pulling you in.
Cradling you,
Supporting the weight of your body.
Let this feeling of heaviness fade.
And be replaced by a feeling of lightness in the body.
Body feeling almost weightless.
Almost floating.
Light as a feather.
And then let go of the lightness.
And notice a cool sensation moving through the body.
Refreshing,
Quiet.
Still.
And now you feel warmth filling up your body.
Gentle warmth spreading through every part of your body.
Back sunlight.
Like a blanket.
Like being right next to a fireplace.
With your next exhale,
Let your awareness travel from the top of your head.
All the way down through your body.
To the tips of your fingers and your toes like a slow wave of golden light.
Moving downwards with each breath out.
Letting go of anything you've been carrying.
The ground absorbs it all.
Now rest here for a moment.
Just watching the space behind your closed eyes,
Whatever you see.
Light,
Dark.
Colors nothing at all Simply observe and no need to make sense of it.
Just watching.
Let go of this awareness of the internal space.
And begin to be more aware of your body.
And whatever is supporting it.
Slowly you're coming back.
Noticing the breath.
You can hear the sounds around you again.
Gently begin to wiggle the toes.
The fingers your feet and your hands.
Ankles,
Your wrists.
A gentle stretch if that feels good.
And when you're ready,
Turn slowly onto your favorite side.
Rest there for a moment,
Eyes still closed.
Remembering any intention you set in the beginning of the practice.
And then use your hand to gently push yourself up.
No rush.
Slowly open your eyes.
And take your time to come back.
If you have time,
Maybe massage your feet Have some tea.
Take some deep breaths.
Thank you for sharing this practice with me,
Sending you love and light.
Until next time.
