A yoga nidra for deep rest and opening to receive.
Beginning by lying down,
Making yourself comfortable,
Bringing your feet about hip distance apart and hands resting out to the sides,
Palms facing up.
Perhaps bringing a pillow underneath head and underneath knees.
Over these next few moments,
Nestling deeper into your comfortable,
Cosy nidra nest.
Softening your eyes closed if they're not already.
Breathing a deep breath in through the nose and letting go through the mouth,
Landing home here in your body and in this moment.
Feeling the support of the earth beneath your body,
Noticing the support beneath the back of your head,
Noticing the support beneath the back of your heart,
Beneath the backs of shoulder blades and length of arms,
Noticing the support beneath middle back,
Lower back and palms,
Noticing the support beneath thighs,
Calves and feet,
Noticing all of the points of contact between your body and the earth beneath you.
And with every exhale,
Feeling as though you could drop deeper,
Soften deeper into those points of contact,
Letting go,
Feeling the movement of breath in your body,
With every inhale receiving life deep within,
And with every exhale letting something go,
Releasing.
With each inhale feeling a lightness,
A buoyancy,
An expansion.
With each exhale a softness,
A gravity,
A weightedness.
As you receive and release the breath,
Ebbing and flowing,
Silently vibrating the sankalpa three times,
I rest and receive with love and ease.
I rest and receive with love and ease.
I rest and receive with love and ease.
Feeling a smile radiating from your heart center,
And as each body part is named,
Feeling your heart smiling with love to this part,
Illuminating it with golden loving light,
With loving awareness,
Beginning with the right hand thumb,
The right hand thumb,
Illuminated with loving awareness,
Right index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper body,
Shoulder,
Right side of the waist,
Right hip,
Thigh,
Knee,
Lower leg,
Top of the foot,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
Baby toe,
Whole right side of the body,
Illuminated with loving awareness,
And smiling towards the left hand thumb,
Left index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper body,
Shoulder,
Left armpit,
Left side of the waist,
Hip,
Thigh,
Knee,
Top of the foot,
Sole of the foot,
Left big toe,
Second,
Third,
Whole left side,
Illuminated with loving awareness,
Whole left side of the body,
Smiling to the backs of the heels,
Backs of calves,
Knees,
Thighs,
Buttocks,
Lower back,
Middle back,
Back of the heart,
Back of the neck,
Right eyebrow,
Space between the eyebrows,
Right eye and eyelids,
Left eye and eyelids,
The length of the nose and tip of the nose,
Upper lip,
Space between the lips,
The tip of the tongue,
Length of the tongue,
The whole internal space of the mouth,
Illuminated with loving awareness,
Centre of the mind,
Right inner ear,
Right ear,
Left inner ear,
Left outer ear,
The centre of the mind,
The centre of the throat,
The loving sacred space of the heart,
Illuminated with loving awareness,
The solar plexus,
Navel,
Lower belly,
The mound of venus,
The pubic bone,
Lower leg and foot,
Experiencing the whole body,
Illuminated with loving awareness,
Both legs,
Arms,
Head and torso,
Inviting awareness to the space of the heart and noticing here what sensations are present,
What textures,
Colours,
Sounds feel alive here today,
Smiling with love and gratitude for your heart as you invite awareness down into the space of your womb,
Your sacred vessel of creation and feminine wisdom,
Noticing,
Feeling what sensations are present here today,
What textures,
Colours,
Sounds feel alive,
Loving,
Embracing and holding whatever rises to the surface,
Smiling with love and gratitude for the sacred vessel of your womb,
Feeling the space between womb and heart,
Feeling the space between womb and heart,
And beginning to feel how the breath flows between these spaces,
Connecting heart to womb and womb to heart,
Feeling a golden light at the womb and a golden light at the heart,
On each inhale golden light flows from womb up to heart and with each exhale golden light shines from heart down to womb,
Inhaling womb to heart,
Exhaling heart to womb,
Breathing between heart and womb,
Strengthening in connection,
Breathing love,
Breathing gratitude,
Letting go of watching the breath,
Beginning to feel a sense of heaviness through the body,
Feeling heavy like the earth,
Feeling this transform to a sense of lightness,
Feeling as light as a feather from head to toe,
Feeling lightness,
Experiencing both heaviness and lightness through the body simultaneously,
Heaviness and lightness,
And letting this go,
Feeling a sense of contraction,
Feeling contracted from head to toe,
Whole body contracted,
And feeling this transform into a sense of expansiveness,
Feeling expansiveness from head to toe,
And exploring feeling contracted and expansive at the same time,
Letting this go,
And feeling yourself floating on a still body of water,
Resting in the warm embrace of these clear tranquil waters,
Feeling held and nourished from head to toe,
Resting and receiving,
Completely and deeply held,
Above you is a dark night sky filled with hundreds and thousands of stars,
A sky of limitless possibility,
Resting and floating under this sky,
Feeling peace and trust,
Receiving all that you need from the limitless vast expanse of possibility,
Every part of you held,
Nourished,
Restored and loved,
As you silently vibrate this Ankalpa three times,
I rest and receive with love and ease,
I rest and receive with love and ease,
I rest and receive with love and ease,
Gently,
In your own time,
Becoming aware of the space that you're lying within,
And feeling the support of the earth beneath you,
And the support of the breath within you,
And ever so gently,
And ever so slowly,
Reawakening,
Reawakening,
