Warm Breeze Yoga Nidra

Greetings,

Green hearts,

And welcome to another yoga nidra.

Take time to arrange yourself so that you are completely comfortable in your space,

So that you can be settled and cozy for the entire session,

Creating support for yourself wherever you feel you might need it,

Covering yourself with a blanket to stay warm,

And nestling into the support of the mat or the mattress,

Blankets,

Pillows,

Seeking to find deep comfort and support.

And as you settle in,

Close your eyes and bring the focus toward your third eye center,

That space between the brow.

Start to notice any sensations,

Any thoughts that might bubble up without judgment or expectation,

Just noticing what's there.

Noticing if maybe you could make a couple of adjustments here and there to find a little bit more comfort,

A little more ease.

As always during our yoga nidra practice,

The intention is to stay aware and follow along on an inner journey of self.

The body is deeply relaxed,

But the mind is still aware,

Still conscious.

If you feel yourself falling asleep,

Just gently draw yourself back to the sound of my voice and draw that internal gaze back to the third eye.

But also know that your inner self is always aware and will always provide for you what you need.

No judgment if sleep does happen.

Just gently call yourself back as you awake.

And with the eyes still closed and the internal gaze resting between the eyebrows,

Become aware of yourself lying on the floor.

See your whole body lying on the floor and become aware of the room itself,

Visualizing the room around you and noticing the sounds.

Notice the sounds of the room,

Sounds through the walls from outside.

Notice the sound of my voice entering your ears and the sounds of your own body.

Gradually start to notice and draw those sounds in closer to you until the sound of your own breath is in the foreground of your awareness and everything else starts to fall away but for the sound of my voice.

Invite your body to relax fully,

Cultivating a sense of deep inner stillness.

As you lie here in your deep comfortable stillness,

Repeating to yourself silently now three times,

I am practicing yoga nidra.

I am aware.

I am practicing yoga nidra.

I am aware.

Next we will pause to set a heartfelt intention or a positive resolve for your practice today,

Your sankalpa.

Let the words form into a simple phrase that is an affirmation of truth.

So you're framing your intention as a statement that is already fact.

So if we're seeking healing,

We might say,

I am well.

If we're seeking relaxation,

We might say,

I am completely at ease.

And once you've found the right words for right now,

Repeat them to yourself three times.

Now we will move through our consciousness by taking a trip through the different layers of the body.

Start by setting your attention free to wander as we scan the body and bring awareness to our physical self.

Experiencing the body as tactile physical sensations as we move into relaxation and letting go.

Picture your whole body once again.

Imagine yourself lying in a warm shady meadow,

Soft grass beneath your warm blanket,

Tree branches extending overhead with leaves fluttering in the wind.

Feel a light warm breeze moving over each body part as I name it,

Leaving you refreshed and energized.

Just moving your awareness through the body like a breeze,

Following along with the sound of my voice.

Start with the left hand as a whole.

The left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger.

The palm of the left hand,

The back of the hand.

Feel that warm breeze on the whole left hand as it radiates energy.

Move to the left wrist,

The lower arm,

The elbow,

The upper arm,

The left shoulder,

Warm breeze,

The armpit,

The left rib cage,

The left waist,

The left hip,

The left thigh,

The knee,

The lower leg,

The ankle,

The heel,

Warm breeze at the sole of the left foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the whole left side of the body radiating energy refreshed by the gentle breeze safe and supported by the earth,

The whole left side of the body.

Moving now to the right side of the body,

Again starting with the right hand as a whole,

Feeling the right hand as though a warm breeze is passing through it.

Moving to the right thumb,

Index finger,

The middle finger,

The ring finger,

The pinky finger,

The palm of the right hand,

And the back of the hand.

Notice the whole right hand radiating energy.

Moving on to the right wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right rib cage,

The right waist,

Warm breeze at the right hip,

The thigh,

The knee,

The lower leg,

The right ankle,

The heel of the foot,

The sole of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth toe.

Notice the sensations of the whole right side of the body as it radiates energy in that warm passing breeze cradled by the earth,

The whole right side of the body.

Move your awareness now to the back of the head where it rests and grounds on the surface below.

Let go and let it sink into the ground feeling embraced and supported.

Imagine that sensation like that warm breeze moving now down the back of the neck,

Soft wind brushing down from the back of the neck along the spine,

Across the back,

Down the glutes and the backs of the legs,

Connecting the whole of your backside to the earth,

The warm radiant exchange of energy,

Healing warm energy moving between your body and the earth,

Flowing with your breath like the breeze.

Now send your awareness to the top of the head.

Feel the top of the head,

The hair,

The forehead fanned by that gentle breeze.

Feel it moving,

Refreshing across the temples,

The eyebrows,

The space between the brows,

The left eye as a whole,

The right eye,

Breezing over both ears together,

And the left ear,

And the right ear.

Feel the breeze across the left cheek,

The right cheek,

The nostrils,

The tip of the nose,

The lips and the space where the lips meet,

The chin,

The throat.

Become aware of the whole head radiating energy.

Moving now to the collarbones,

The chest,

The rib cage,

The abdomen,

The pelvis,

The whole torso radiating energy with that warm breeze of the breath.

Focus your awareness on the navel center,

The lower abdomen.

Let your attention start to gather here.

Notice a sense of spaciousness within the belly and around the belly.

With each breath,

Encourage the deep releasing and relaxing of that whole abdominal cavity.

Surrender the weight of the body to the earth and let the flow of the breath,

Like the flow of the breeze,

Move over and through and around you.

Allow the natural breath to move itself through the body.

As you notice the rise and fall of the abdomen,

The expansion and release of the lungs.

With each inhale,

Saying to yourself,

Calm.

With each exhale,

Release.

Continue with the natural flow of your breath,

Inhaling calm energy,

Exhaling to release.

As you breathe in,

Exhale to release.

As you breathe in and out,

Start to imagine the inhalation breath first entering through the left nostril and the exhalation breath exiting through the right.

The next inhale moves through the right nostril and the exhale through the left.

Continue to focus your attention on your breath in this way,

Changing directions from side to side.

Inhale left,

Exhale right.

Inhale right,

Exhale left.

Exhaling calm,

Exhaling to release.

Experiencing your breath like a breeze,

A gentle wind coursing through you,

Cleansing your insides,

Bringing calm,

Healing energy for deeper relaxation and release.

Release the breath to its relaxed natural flow.

Become aware of any thoughts,

Sensations,

Emotions without judgment,

Without any need to understand or modify the experience,

Just noticing and releasing.

Becoming aware of everything just as it is and then taking a step back to become aware of being aware.

Let my voice become your voice as we move awareness beyond the physical body.

Saying to yourself,

I have a body,

I am aware of this body.

This body experiences different conditions of health and sickness,

Stress and relaxation.

I have a body and I am aware of this body.

This body is simply an experience of sensation unfolding in the field of my awareness.

I have a body and I am more than the experience of this body.

I am aware of this body.

Find a space in the body where you feel warmth.

Stay with this feeling of warmth and then step back from it and just notice the experience of it without judgment.

Next find a place in the body where you feel coolness.

A call to mind the experience of coolness and sit with that feeling and just observe it in the body.

Now moving your awareness slowly back and forth with the breath between warmth and coolness.

Merely the sensation,

Just noticing how the mind reacts to these opposites.

And then see if you can hold both of them simultaneously,

Even for a moment.

Next becoming aware of emotions that come and go in the body.

And saying to yourself,

I have emotions,

I am aware of these emotions.

These emotions are experiences unfolding within the field of my awareness.

And find a place in the body where you experience the feeling of anxiety or fear.

Just for a moment.

Just to notice how that emotion affects the body.

And take a step back,

Observe the body's response to that anxiety or fear.

Now call to mind an experience of peace,

Calm,

Love.

Notice the body's experience of these opposites without any judgment,

Just observing.

Now as before,

See if you can move between these two emotions,

Between fear and peace or anxiety and calm.

Just noticing,

Feeling,

Experiencing.

And then see if you can hold both emotions at the same time,

Recognizing both as true simultaneously.

Next,

Notice any thoughts that pass through the mind.

Constantly changing,

Bubbling up,

Mixing,

Evolving,

Saying to yourself,

I have thoughts,

I have a mind.

Thoughts changing,

Chasing each other within my mind.

I experience my thoughts and I use my mind,

But I am more than the mind filled with thoughts.

I am the awareness that perceives this mind and its constantly changing conditions.

For the next few moments,

Just allow the mind to wander,

Noticing the thoughts that pass through,

Picturing them before you as bubbles blowing by on the breeze.

As each thought arises,

Take a step back from your experience of it.

See yourself noticing your thoughts.

Become the awareness of what is.

Release the need to interpret or solve or direct the thoughts.

Just noticing,

Accepting,

And releasing.

Let your attention free to become aware,

Sounds,

Sensations,

Thoughts,

This moment.

Notice how each arises within the always present field of your awareness.

As you experience them,

Say to yourself,

I am experiencing this sensation.

I am hearing this sound.

I'm not separate from them,

But I am not them.

All of these move within my awareness.

I am the one who is aware of them.

I am aware and distinct from these movements of sensation,

Emotion,

Experience.

Stay with this feeling of being the I who is aware.

Trace the feeling of I down from the brain and into the body.

See if you can locate and feel the sensation of I am within the heart center.

Rest in the heart as a feeling of pure awareness,

Free of any need to do or change or interpret.

Simply be with the pure sensation of I am.

Abiding within a welcoming,

Accepting sea of awareness.

The sea of your consciousness.

Into this welcoming sea of consciousness,

Bring to mind the heartfelt intention from the beginning of practice that you created for yourself.

Take a moment to call it into your mind.

Welcome it into this open awareness,

Repeating it to yourself as truth.

And as you do so,

Notice the sensations that accompany your truth and where you feel them in your body.

Return your attention to the flow of your breath.

Let the breath breathe the body,

Moving through and around the body as a gentle breeze.

Inhaling calm,

Exhaling to release.

Notice the rise and fall of the abdomen,

The ribcage,

The chest,

The breath moving the body.

Become aware of your whole body lying on the floor.

Realize your whole body radiating energy above,

Below,

In every direction.

Become aware of the room around you,

The sensations in this moment.

Start to notice the sounds.

And gradually when you're ready,

Start to open your eyes and be slowly blinking them several times as you move gently between the interior world and the exterior world,

Allowing your eyes to come into focus and receive the light as they're ready.

This is the end of our yoga nidra journey.

I invite you to gently bring yourself back to wakefulness as you are ready.

Thank you for taking the time for yourself to practice here with me today.

Peace.