Welcome to your yoga nidra practice You're invited to become comfortable however and wherever you are Allow your body to be however it wishes to be You are absolutely free to call in supports for your body or simply to rest here in your place just as you are You are welcome As the body settles,
You take a deep breath in You fill your body with breath As you let that breath go,
Perhaps the eyes close You welcome this wave of release With eyes closed,
You breathe in and fill your lungs completely You let the breath go with a wave of release Relief and relaxation One more breath like this to fill you up to let it all go With eyes closed You let the breath go You rest in the echo That echo that has left a sense of release of effortlessness through all the muscles and the bones and the brain invited to rest The bones and the muscles at ease Every part of you,
All of you is welcome to simply be In this effortless being,
You are held by the earth beneath You are loved and welcomed exactly as you are You are held by the vast mother earth who unconditionally loves all of her beings In this connection to her,
Your entire being effortlessly returns to a natural state of flow and ease and rhythm In this state of yoga nidra,
There is nothing that needs your attention Nothing that needs to be done The invitation is to simply be here to become a witness to yourself and to all that is You are held here under the vast and open sky above Held right in the middle between the open and vast sky and cosmos above and the loving earth beneath you Here you are,
Welcome home How might it be to simply rest awareness at the heart centre or perhaps somewhere else in the body A place in you that feels like centre How might it be to rest there?
Like a plant in its environment,
You attune to the qualities of this place You attune to the landscape of this place You attune to any sounds or sights or sensations here in the heart or wherever you find yourself Totally free From this place now,
Awareness travels to the tongue at rest in the mouth and all the teeth,
The roof of the mouth and the floor of the mouth The lips gently touching The cheeks and the spaces behind the cheeks The eyes and the space behind the eyes The top of the head and the whole scalp The skin of the head,
The ears,
The skin of the face,
The whole head The sides of the neck,
The back of the neck,
The throat The whole neck and throat Awareness divides now over the slopes of the shoulders,
Down the upper arms,
Through the elbows,
Forearms,
Wrists and palms Aware of the left palm,
The right palm Awareness travels through the palms and the wrists,
Forearms,
Elbows,
Upper arms,
Shoulders At the center of the chest Awareness spreads through the front of the chest and the back The left side and the right The right side and the left The whole chest,
The whole belly The whole belly,
The pelvis The right side of the pelvis The left side,
Left and right together Flows down through the two hips and thighs Through the soles of the feet and the toes Through the whole of both legs and feet,
Awareness flows Through the whole body now,
Awareness flows from the head right through to your toes At rest in the effortless flow of life How is it to be held between skies and earth?
Between earth and skies?
Held in the middle here in the effortless flow of life How is that to be at rest here in the effortless flow?
How is that?
Any and all sensation,
Visualization and deep knowing that might arise in this intuitive space of yoga nidra The invitation,
If it would please you,
Is to return to the heart center Aware of the physical heart that beats The energetic heart that creates a powerful force field throughout and around your body Aware also of the spiritual heart that plays in you which is beyond the beyond All aspects of the heart acknowledged and welcomed in this space The invitation is simply to be with your own heart What made you notice and how is it to be here?
After being with the heart in this way perhaps there is something you'd like to take with you from this experience Perhaps a little piece of guidance An image,
A color,
A sound,
Anything at all Perhaps nothing,
A space of pure presence Whatever it might be Invited to plant it in the fertile soils of your heart space You begin to return to the awareness of your breath Breathing in any way that would feel supportive in this moment Perhaps a deeper breath in As you become aware of your muscles and bones at rest in their place The brain at rest in the head,
The eyes at rest For another moment,
Becoming aware of all of these physical places within you As you take a deep breath in at your own pace now,
Dear one Know and trust that this experience is deeply integrated with every precious breath that you take now In through the nose As we near the end of this yoga nidra,
The invitation is to ground a hand or two somewhere on your body or perhaps begin to wiggle and stretch and gently awaken yourself When you're ready,
Open your eyes and reawaken to the space around you The practice of yoga nidra is now complete Hari Om Tat Sat Hari Om Namaste Thank you for listening Go well wherever you go from here
