Best Friends

Crafted from less structured traditions of yoga Nidra, this practice was created by discovering one's inherent gifts while surrounded by a circle of friends. Joyful and uplifting, it is a relaxing antidote to the stress of everyday life.

Transcript

Welcome to the practice of Yoganidra.

My name is Mary Catherine and today I will be your guide.

This is your time.

A time to celebrate your body,

Mind,

And spirit.

To attune to your inner guide.

So getting as comfortable as possible,

Lie down or sit in any position that will be nourishing for your body.

Check in with yourself.

Do you need any props to support you?

An eye pillow,

A blanket.

Maybe you need to get up and shut a door.

Spend a moment getting into the ideal position for your body as you find it right now.

So that you can be as receptive and relaxed in your rest nest as possible.

And then finding yourself settling into the surface below.

It's almost as if you were melding to it.

Fused to it.

As if the support below you were your very best friend.

Indeed,

As if you were to relax in a circle of your best friends.

Listening to a story.

Just listening.

Allowing yourself to be however you are.

Just as you are.

Just for today.

And if something in the story doesn't resonate with you,

You can take what you like and leave the rest.

Remember,

You have zero responsibilities for the next few minutes.

While you listen to the story.

Letting it unfold.

If you get lost or drift away,

That's okay.

Just return your attention to the sound of my voice and you'll find yourself at the exact right place.

Not having missed a thing.

There might even be brief pauses of silence.

But not to worry.

These two are part of the story.

Now turn your attention to one of your oldest companions.

The breath.

Imagine your belly as a gorgeous balloon.

Inflating and deflating softly with each inhalation and each exhalation.

Gently blowing into this space to feed it air.

And then waiting for it to slowly trickle out.

When it is wanting to relax.

Expanding and contracting.

Feeling as each exhalation fills the balloon.

And each inhalation gently removes the air from the space.

Watching the breath as it moves down and into the belly.

And then up and into the chest.

The clavicles.

As if it were singing.

Follow the pathway of this friend for a few comfortable,

Easy breaths.

Just communing with your friend.

And continuing to breathe.

Follow the breath to the tips of the toes.

The fingertips.

The beginnings and endings of the hair or the places where hair might be.

As if the breath were bestowing a friendly,

Gentle caress on each place in the body.

Feel the sensation of air flowing in and on each of these places.

Both on the inside and the outside.

Notice the places where the breath pauses.

Suspended.

Before it returns to itself.

Easily.

Drawing attention down to the heart space.

You can place either your left or your right hand on your heart.

If that feels like something you want to do.

Maybe the other hand can rest on your belly.

But do whatever seems natural to you in the moment.

And if it feels like it's something you'd like to do.

Ask yourself if there's a gathering of friends you would like to host.

And if nothing arises,

Just wait.

See if an idea shows up,

Like a welcome guest.

If nothing arises or if that sounds like too much of a bother.

Just let spirit sort out all the details on your behalf.

Remember,

There are no responsibilities in this gray space.

Just relaxation,

Joy,

And fun.

Now draw your attention back to the heart space.

We will allow awareness to travel around the body.

Visiting the various parts of ourselves.

Greeting each one with a warm hug or cool kiss of affection.

Attention at the heart space.

Allow awareness to soak in.

Gazing at the face of the heart.

Then travel over to the left side of the chest.

Up to the left shoulder.

Down to the elbow.

Wrist and left thumb.

Bring awareness to the left index finger.

Middle finger.

Ring finger.

And little finger.

All fingers on the left hand gathered together.

Back to the wrist.

Elbow.

Shoulder.

Left side of the chest.

Then returning to the center of the chest.

Bask in the warmth of a smile before moving attention over to the right side of the chest.

Up to the right shoulder.

And down to the elbow.

Right wrist.

Thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Separate.

And together.

Unified.

Back to the right wrist.

Elbow.

Shoulder.

Right side of the chest.

Center of the chest.

Following attention down to the belly and pausing there for a tender,

Nurturing welcome.

Then further down to the pubic bone.

Extending an invitation to create.

Over to the right hip.

Right knee.

Ankle.

Top of the foot.

Bottom of the foot.

Greeting the right big toe.

Index toe.

Middle toe.

Ring toe.

And little toe.

All the spaces in between.

Back up to the right ankle.

Knee.

Hip.

Over to the pubic bone.

Then traveling over to the left hip.

Left knee.

Left ankle.

Top of the foot.

And the bottom of the foot.

Left big toe.

Index toe.

Middle toe.

Ring toe.

And little toe.

And all the in-between spaces.

Separate.

And together.

Unified.

Up to the left ankle.

Knee.

Hip.

And back to the pubic bone.

Centered and balanced.

All friendships in alignment.

Greeting the belly before pausing once more at the heart space.

We're not done yet.

Can't forget to say hello to that dimple at the base of the throat.

An unfettered blessing.

Moving awareness up to that wise,

Omniscient friend.

Inconced in the middle of the forehead.

The third eye.

Welcoming you.

And inviting you to come inside.

And then finally,

Up to the top of your head.

To the place that was open when you were born.

The fontanelle.

Your timeless best friend seated there.

Waiting patiently to connect.

Take a moment to experience this union.

From this vantage point,

You can survey the whole of the body.

A genius grouping of friends applauding you.

Excited to hang out with you.

No agendas except being together.

To witness appreciation for your ongoing commitment to yourself.

Old and new companions.

Young and aged.

Friends through thick and thin.

Friends who've supported you in sickness and health.

Crisis and joy.

Chaos and peace.

Steadfast friends.

Loyal to the end.

Supporting you to the best of their ability.

Separately.

And together.

Now allow the breath to drift back and enter the heart space.

Notice that in this story,

All of your friends,

Near and far,

Have gathered here.

Imagine in this story that you are the host or hostess of this wondrous gathering.

It can be a camping trip,

A huge concert,

Or something as simple as a slumber party.

Whatever appeals to you.

Whatever first comes to mind.

And the only thing you are in charge of is the invitations.

The guest list.

Unless,

Of course,

You really want to be in charge of everything else.

And then you can.

But you don't have to do the footwork.

No doing.

No planning.

No labor involved.

It's as if you have a magic wand.

Spend some time imagining this gathering.

Smell any fragrances arising.

Notice the details.

Large and small of the venue.

Listen for sounds.

Music.

Laughter.

A gentle breeze.

Or silence.

Perhaps there are textures and surfaces to feel.

Maybe your tongue tastes food and liquids.

Drinking colors with your eyes.

Now notice there is a gift for you from all of your friends in the middle of the circle.

Notice how the gift is wrapped.

Tissue paper,

Ribbons,

Bags,

Maybe layers of newspaper.

Take your time opening the gift layer by layer.

Allowing it to reveal itself.

Now pause for a moment to enjoy the splendor of the gift.

Look.

How cool is that?

Now thank all of your friends for contributing to this gift.

Give thanks for gatherings,

For union,

Even when you can't physically be together.

Now become aware of your body,

Resting on the surface below.

Feel all the places where it's supported.

Beginning to rise to the surface of awareness.

Notice sounds entering your right ear.

And the left.

Perhaps wiggling fingers and toes to get some gentle movement back into the body.

And if your body feels like it needs additional rest,

Give yourself permission to be still.

To the natural inclination of the body,

Honoring it.

Being gentle with yourself as you ease back into awareness.

Befriending the waking state once more.

Noticing how quiet the heartbeat is.

How still the mind.

How gentle the breath.

Together let's give thanks for joining the circle of yoga nidra friends gathered here.

Thank you for listening.

This ends the yoga nidra practice.