Welcome to your yoga nidra practice.
A little space of yogic sleep.
Invite the body to deeply rest.
Be in a state like sleep.
Maintaining awareness.
A witness awareness.
So the thinking mind,
Planning,
Analyzing,
Critiquing mind that can rest.
There will be nothing to pay close attention to.
Nothing that you need to remember or know.
This is a space to simply witness yourself as you rest.
The body is placed in a comfortable position.
Into a place of comfort,
Your little nidra nest.
A nest for rest.
As you scan the body as you settle into your place see if there is something you can do to make yourself even 1% more comfortable.
Maybe,
Maybe not.
Once you've found your place of comfort the body grows still.
You are totally free also to wiggle or move as you need.
After you get that little wiggle out,
You come back to stillness.
Always coming back to stillness.
Maybe feeling the warmth that your clothes and your props provide.
Any warm places in the body.
You welcome any warm places in the body.
A welcoming and soothing warmth.
How may it be to rest your awareness in the little cozy nooks in the body.
Any place where your awareness is drawn to.
You're invited to follow that.
Little cozy warm nooks.
Dark and cozy.
Warm and safe.
How might it be to sense the waters in the body.
Maybe the waters in the mouth.
The waters of the eyes.
The waters throughout your whole body.
In every cell.
In the fascia.
There is water through the whole body.
How might it be to sense the waters.
Invite the waters of this body to settle and receive now the healing resonance of rest.
To receive the healing resonance of rest in every cell,
Organ and tissue.
Even into the bones.
We invite these bones to rest heavy.
However they are.
However you are,
You are welcome.
Receive the healing resonance of rest and stillness.
How might it be now to receive the resonance of your own breath.
The vibration,
The sensation of your own breath.
With nothing to do.
With no right or wrong.
You are totally free.
Just go along for the ride of the inhale.
Even the little spaces between the breaths.
A little dance from one place to the next.
A little rhythm.
Your rhythm.
Enjoy a quiet moment to simply be with the breath.
As teacher.
As healer.
When you're ready,
The invitation now is to let the breath go.
Call your awareness to the center of your breast bone.
Witness there in your own way a beautiful lotus flower that slowly unfurls into the space.
This lotus flower floats on the surface of your heart and it's rooted deeply down in the earth.
Guide awareness to different parts of the body now.
Each place that is mentioned,
The invitation is to witness there a little lotus flower unfurl.
Witness a little lotus flower in the space between the eyebrows.
The base of the throat.
The left shoulder.
A little lotus unfurls in five little flowers on the tip of the left hand thumb.
The index finger.
Middle finger.
Fourth finger.
Fifth finger.
Returning to the lotus at the wrist.
Shoulder.
Base of throat.
See a little lotus flower at the right shoulder.
Elbow.
Wrist.
The tip of the right hand thumb.
Index finger.
Middle finger.
Fourth finger.
Fifth finger.
Five little lotuses.
Returning to the lotus at the wrist.
Elbow.
Shoulder.
Throat.
Travel down now to witness the lotus at the heart center.
Witness a lotus unfurl at your belly button.
On the mound of pubic bones.
The tip of the left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Returning to the lotus on the mound of pubic bones.
The lotus unfurls at the right hip.
Knee.
The tip of the right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Returning to the lotus at the ankle.
Knee.
The center on the mound of pubic bones.
The lotus at the belly button.
The heart center.
The base of the throat.
The eyebrow center.
Witness a lotus now unfurl at the top of the head.
From the space at the top of your head you witness all of these lotuses throughout your whole body.
As if your body were water.
Lotus flowers floating on the surface.
Rooted to the earth deep down below.
The lotus flowers free to bob.
To dance on the surface of the water.
To open up to the skies and the light.
Notice how free and buoyant these flowers really are.
At the same time they're rooted,
Connected,
Tethered to the earth beneath.
How might it be to experience both the rooted connection and the free buoyancy at the same time?
How might it be to embody the lotus flower?
Letting all of this go.
The invitation is to gather all of your awareness once again to the heart center.
To that place in the center of the breast bone.
Perhaps there is a lotus flower there or something else.
Just to be with your own heart for a quiet moment.
It's the whole thing just to be here.
Allow this whole process to integrate now into every cell of your being.
Deep inside the psyche.
Integrate with a bit of gratitude perhaps.
For anything at all.
An acknowledgement of the beauty of life all around us and within us.
Integrating this yoga nidra practice in your own way here.
Receiving the benefits.
Coming back to awareness of your breath cycle.
Perhaps you'd like to take a few deeper breaths.
Be aware of your entire body and rest here in your place.
The fingers or the toes.
Feeling the warmth of your own hands somewhere on your body.
Enjoying a few deeper breaths as we near the end of this yoga nidra space.
The practice of yoga nidra is now complete.
I thank you for listening.
Jai Ma
