Welcome to this somatic yoga nidra practice for calm,
Presence and nervous system regulation.
Take a moment to settle into a comfortable position.
Allow your body to be fully supported by the surface underneath you.
We wish to lie down.
Placing a cushion under your knees or a blanket over your body.
Just do whatever you need to create a sense of comfort and ease.
And when you're ready.
.
.
Gently close the eyes.
And for the duration of this practice there is nothing you need to do.
There is nothing to achieve or to fix.
You are invited to simply be here with your body.
Your breath.
And your experience exactly as it is.
Begin by bringing your attention to the points of contact between your body and the surface underneath you.
Notice the heels.
Calves.
The back of the thighs.
Pelvis.
The lower back.
The upper back.
Arms.
Hands.
And back of the head.
Feel the weight of the body being received and supported.
Allowing gravity to gently pull the back of your body down.
So it can surrender to the surface underneath you.
There is nothing you need to hold or carry.
You are allowing your body to rest.
Now bring your attention to the breath.
Without needing to change or control the breath.
Observe how your body naturally breathes.
Notice where you feel the breath most clearly.
Perhaps is in the nostrils.
In the chest ribs or abdomen.
And if it feels comfortable.
Begin allowing the breath to settle into a gentle rhythm.
Breathing in for four counts and breathing out for four counts.
So if you're willing to try,
Exhale all the air out.
And then inhale.
2.
Four.
Exhale.
Two.
3 4.
.
.
Inhale.
.
.
2.
.
.
3.
.
.
4.
Exhale to release.
Four.
And continue for a few breaths on your own,
Counting your breaths in your mind.
Keep counting the breaths as you allow the nervous system to recognize the rhythm.
Without forcing or striving,
Simply breathing.
Now gradually release the counting and allow the breath to return to its natural pace.
Trust that the body knows how to breathe.
And now get curious about the sensations inside your body.
For this exercise,
There is nothing particular you need to look for or to feel.
You're really just listening to what's there.
So perhaps you can sense the movement of the breath.
Or a gentle pulsing somewhere in the body.
Or maybe you can feel the beating of the heart.
Or the subtle sensations of digestion.
Or perhaps you notice none of these things.
And this is perfectly fine as well.
Allow the body to reveal whatever sensations are available right now.
Now explore sensations of temperature.
Notice any areas in the body that feel warm.
Maybe it's the chest or the belly.
And now notice areas of the body that feel cooler And maybe it's the face or the feet.
Or the skin exposed to the air around you.
Warm.
.
.
And cool.
Taking the time to notice these opposite sensations at the same time without changing anything.
And now become aware of sensations of movement.
The breath flowing in,
The breath flowing out.
The rising and falling of the chest.
The expansion and release.
Of the abdomen as you breathe.
And then also at the same time notice the stillness.
That little pause between breaths.
That quiet space that contains all experience.
Movement.
And stillness.
Noticing both sensations at the same time and now bring awareness to the central channel of your body.
Imagine a gentle stream of calm.
Flowing through the center of you.
So starting from the base of the spine.
To the crown of the head.
As you inhale,
Allow your attention to slowly travel upwards around the base of the spine.
To the pelvis.
Lower belly.
Center of the chest throat.
And crown of the head.
And as you exhale,
Allow the awareness to descend.
So from the crown of the head.
The throat.
Chest.
Badly.
Pelvis and base of the spine.
Continue with this image of the breath flowing up and down the central channel for a few breaths on your own.
And now.
.
.
Move your awareness through different points of the body.
So as I name those body parts,
Just bring your attention there.
Starting at the center of your forehead.
The base of your throat.
Right shoulder right elbow right wrist.
Right thumb index finger.
Middle finger.
Ring finger.
Little finger.
Right wrist.
Right elbow Right shoulder.
Base of the throat.
Left shoulder.
Left elbow.
Left wrist.
Left thumb.
Index finger.
Middle finger ring finger.
And pinky finger.
Left wrist.
Elbow.
Shoulder.
Base of the throat.
Middle of the chest.
Right side of the chest.
Middle of the chest left side of the chest.
Middle of the chest.
Navel.
Panties.
Right hip,
Write me.
Right ankle.
Right big toe.
2nd toe third toe.
Fourth toe.
5th top.
Right ankle.
Right knee.
Right hip.
Pelvis.
Left hip.
Left knee.
Left ankle.
Left big toe.
Second toe.
Third toe.
4th toe.
Fifth toe.
Left ankle.
Left me.
Left hip.
Pelvis.
Navel.
Middle of the chest.
Base of the throat.
And center of the forehead.
And now we begin to explore images.
There is nothing you need to imagine perfectly So if images arise naturally,
Observe them.
And if they don't.
.
.
Allow my words,
My voice to wash over you.
A soft blanket resting across your shoulders.
A feeling of warmth and comfort.
The gentle light of sunrise.
Golden light slowly spreading across the horizon.
The beginning of a new day.
A still mountain lake.
The water calm and clear.
Reflecting the sky above.
A quiet path through a forest.
Sunlight filtering through the trees patterns of light and shadow on the earth.
A gentle breeze moving across your skin.
Comfortable.
Refreshing.
And easy.
The distant sound of leaves moving in the wind.
Nature breathing around you.
The warm glow of a candle flame.
Steady.
.
.
Quiet.
Unhurried.
Peaceful beach at sunset.
Waves arriving.
And waves retreating.
Nothing forced.
Everything moving in its own time.
Vast horizon opening before you.
Space.
Ease.
A feeling of being supported.
Held.
And safe enough to soften.
Nothing required.
Simply resting here.
Now allow all images to gradually dissolve.
Like clouds drifting across an open sky.
Returning once again to the simple experience of the body.
So noticing the shape of the body here.
The weight.
Of the body.
And the natural rhythm of the breath.
Also tune in to the sounds around you.
The temperature of the air on your skin.
And the sensation of support of the surface underneath you.
And now begin to gently inviting some small movements back into the body.
You can wiggle the fingers.
Move the toes You can hold the shoulders and give yourself a full body stretch if that feels good.
So taking your time to wake up and return without rushing.
And when you feel ready,
Slowly open your eyes This practice of yoga nidra is now complete.
