Welcome.
It is wonderful that you have made time for yourself to experience the open awareness of Yoganitra.
Just now take a moment to thank yourself.
Make any final adjustments so that you can feel completely at ease.
Be at your most comfortable.
And if at any point during the practice you need to move or readjust,
You are most welcome.
Sense the earth beneath you now.
Sense the organic rich soil cradling your body.
And appreciate the feeling of release as the weight of your body bears down on the ground beneath.
Really allow yourself to become dense and heavy but soft and relaxed.
Give yourself complete permission to be held in this place.
You are safely at home in your body.
You are returning to your roots.
Observe your breath.
Notice its pattern.
Is it slow?
Are the inhalations and exhalations even?
What is the breath's natural,
Easeful rhythm?
Gently allow the inhalation to pass through the nostrils,
The lungs and fill deeply into the belly.
Welcome this life-giving oxygen and farewell the exhalation as it empties the torso and passes back through the nostrils.
Enjoy this energizing,
Nourishing pattern for a few moments.
Now release any effort that may have crept into the body and the breath.
Now enjoy its natural,
Easeful rhythm.
Bring your attention now to your heart center.
In this quiet moment,
What does the heart want to share with you?
Is there something you can sense?
Is there a message,
Image or maybe a feeling of heartfelt love?
Welcome whatever is naturally arising and know that it always comes from love.
If nothing specific comes forward,
Simply enjoy the unconditional love your heart naturally radiates and know that this feeling is always available to you.
Now notice a warm,
Radiant glow of red light expanding out from the heart.
Allow the glow to fill your body,
Your whole body,
All the way from the crown of your head to the tips of your fingers and down to the ends of your toes.
Enjoy this warm,
Radiant glow of red light.
Now bring your awareness to the place between your eyebrows.
See a beautiful droplet of warm,
Radiant red light land softly at that space.
Move to the throat.
Another glowing red droplet land softly at that space.
A red droplet falls on your right shoulder.
Another at the right elbow,
Then at the right wrist,
Tip of the right thumb,
Tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger and finally tip of the little finger.
A red droplet falls at the right wrist,
Right elbow,
Right shoulder and another droplet,
Warm red radiance at the throat.
A red droplet falls on your left shoulder,
Another at the left elbow,
Then at the left wrist,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the right finger and finally tip of the left little finger.
A warm red drop at the left wrist,
Left elbow,
Left shoulder and another red drop at the throat.
A warm glowing red droplet land softly at the space between the breasts.
A drop at the right breast,
The space between the breasts.
A drop at the left breast,
The space between the breasts.
A warm glowing red droplet land softly at the navel and one at the lower abdomen.
A red droplet falls at the right hip,
Right knee,
Right ankle,
Tip of the right big toe,
Tip of the right second toe,
Tip of the right third toe,
Tip of the right fourth toe and tip of the right little toe.
The right ankle,
The right knee,
The right hip and the lower abdomen.
A red droplet falls at the left hip,
Left knee,
Left ankle,
Tip of the left big toe,
Tip of the left second toe,
Tip of the left third toe,
Tip of the left fourth toe and tip of the left little toe.
The left ankle,
Left knee,
Left hip and the lower abdomen.
A red droplet at the navel,
A droplet at the space between the breasts,
The throat,
The forehead and a final warm glowing red droplet falls gently at the heart center.
Feel the red glow radiate throughout the whole body,
The whole body,
The whole body.
See the red glow radiate out of your feet and into the earth where you stand.
Organic,
Rich soil at the soles of your feet.
The pads on each of your toes press down into the soft crumbling nutrient rich earth.
It feels delicious to have your feet in this sacred,
Fertile,
Life-giving,
Life restoring soil.
Your feet are securely bedded into the soil as though they are roots of a majestic,
Ancient tree.
A tree so strong and healthy,
It's proud to take all the space it needs as it grows wide and deep into the forest floor.
Moving up from your rooted feet,
Admire your legs as a thick,
Strong,
Stable trunk of your majestic,
Ancient tree.
Rise up the trunk and feel the expansiveness of your arms as they become the glorious branch canopy of your tree body.
High in the air they spread,
Casting shadow on the forest floor.
The shadow of your canopy is so powerful that no other forest plants can grow beneath it.
Luxuriate in that significance and influence of your beautiful tree body.
Feel what it's like to inhabit your space in the forest.
Embrace the sensation of harmony knowing that your tree body is perfectly at home in your surrounds.
Observe the brightness of the Sun on the tips of your branches and at the same time the darkness of the shadow you cast on the forest floor.
Feel the dry heat on the leaves and the damp coolness of the earth in which you're rooted below.
Notice the slight fragility at the very ends of your tree body,
Limbs and the thick strength of your trunk.
Enjoy the lightness of the air and wind elements as they breeze through the ends of your branches.
Return down to the heavy,
Dense soil that is compacted and securing your roots.
You are deeply rooted.
You are at home.
You are home.
All is well.
All is well.
All is well.
Come back to your heart center.
Remember the sense of message,
Image or feeling of heartfelt love that you heard.
Remember the unconditional love naturally radiating.
Remember that this feeling is always available to you.
You are at home in your body and you are deeply rooted.
Listen for the sounds close to your body.
Listen for the gentle pattern of your own breath.
Gently deepen the breath.
Feel the breath bring vital new energy,
Life and strength into the body.
Now feel the body.
Feel the body as it is in this place,
In this room.
Feel the weight of your body as it presses down upon the floor beneath you and feel yourself reconnected and returning to the here and now.
Your flesh and bones weigh densely against the earth.
You are now in this room renewed and refreshed.
Welcome a new state of open awareness and gently return energy and movement to your fingers and toes and in your own time roll over to your side resting there for a few breaths.
When you are ready,
Return to a seated upright position.
This practice of Yoga Nidra is now complete.
