So welcome to your Yoga Nidra practice Begin now to prepare for your practice by getting your body comfortable As you lie down,
Just see if you'd like to be on your back or on your side Listen to the body and trust what the body is asking for Take your time to settle in and close your eyes Welcome,
Dear one,
To this inner journey This restful space of Yoga Nidra With your eyes closed sense your energy and attention flowing inward Become aware of the skin of your body The atmosphere that gently touches it Become aware of your inner atmosphere What sort of quality might you notice in your inner atmosphere?
If it calls to you take one or two or three breaths in through the nose and out through the mouth with a sigh Okay,
At whatever pace feels just right Each breath out settles you deeper and deeper on the ground of your being Welcome home to yourself This is time and space now to be receptive Open,
Listening With nothing to do and nowhere to be You rest in yourself just as you are for a few moments How might it be now to simply witness and be with your breath?
Perhaps you can notice a rise and fall in your belly Perhaps you notice the breath elsewhere in the body Wherever you notice the breath,
Simply be with it We welcome a quiet space now simply to be with the breath however it is What might you notice about the breath?
Are there any qualities,
Temperatures or even messages riding on the breath?
Simply listen and be The invitation now is to allow awareness to breeze through the body like the gentle breezes in the atmosphere Lightly touching each place in turn Begin at the top of the head Bring awareness to the top of the head The space between the eyebrows lightly touching The tip of the tongue The base of the throat The right shoulder,
Elbow,
Wrist Awareness swirls around the right thumb Index finger,
Middle finger,
Fourth finger,
Fifth finger Right wrist,
Elbow,
Shoulder Return to the space at the base of the throat Awareness swirls effortlessly through the left shoulder Elbow,
Wrist The left hand thumb around the index finger,
Middle finger fourth finger,
Fifth finger The left wrist,
Elbow,
Shoulder Returning to the base of the throat Awareness swirls down lightly now over the chest From the center of the chest over the left side of the chest Back to the center and over the right side of the chest Back to the center Awareness swirls now over the belly the pubic bones,
The right hip,
Knee,
Ankle Around the toes One,
Two,
Three,
Four,
Five toes on the right foot Through ankle,
Knee and hip It returns to the pubic bones in the center Awareness swirls through left hip,
Knee,
Ankle Around all the toes One,
Two,
Three,
Four,
Five toes Through ankle,
Knee,
Hip Back to the pubic bones at the center Awareness swirls around the belly button The center of the chest The center of the base of the throat The eyebrow center It returns once again to the crown of the head Simply allow awareness to swirl now like a gentle breeze from the top of the head through the entire body effortlessly Slowly Awareness swirls like a gentle breeze through the entire body effortlessly How might that be?
To welcome the effortless and free awareness like the breezes of the atmosphere to swirl through the entire body As the effortless breath comes in,
The invitation is to welcome these gentle breezes of awareness through the body As the breath goes out,
The invitation is to land in the very center of the breastbone like a bird landing on a branch to a centered and still place With the breath,
As you inhale,
Welcome the swirling awareness As you exhale,
Awareness lands at the center of the chest in a still point So how might that be?
To breathe between these two experiences Landed in a still point and swirling through the entire body How might that be?
Now you let this go and awareness is invited to settle like a bird returns home to its branch at the center of the breastbone You witness here from the center place of your breastbone a vast expanse just behind the breastbone held within your ribcage The vast expansiveness of the heart space Just as a bird perches and witnesses,
So too does awareness perch and witness this vast expanse of the heart space All that you notice,
It can be welcomed Perhaps there are messages that float by on a breeze Perhaps an aroma,
Perhaps a visual Everything that arises in perception is welcome Look for a still moment of quiet listening and witnessing Simply to be here is more than enough Welcome home If awareness has wandered,
The invitation is to bring it back to that still point in the center of the breastbone From this place,
To welcome once again awareness through the entire body Wherever awareness would love to roam,
Through the body and within your body Perhaps there is a sound,
A sensation or an aroma to keep on your way out of this Yoga Nidra practice Allow that to arise here now as you begin to integrate this rest Slowly,
Slowly awareness returns to the breath That gentle rise and fall perhaps in the belly The gentle expansion and contraction here in the belly You welcome any and all sensations as they arise in the belly Perhaps a deeper breath in And slowly,
Slowly at your own pace,
You wiggle your fingers,
Your toes as you touch once again the atmosphere surrounding you Allow those deeper breaths to inspire a little wiggle or a stretch or even a yawn as you emerge from this Yoga Nidra space and practice Do take your time,
Dear one,
To emerge from this space Perhaps you'll just roll over Perhaps you'll slowly blink the eyes open and place a hand or two on your body to honor yourself as you make your way outward and onward from here Blessings on your journey The practice of Yoga Nidra is now complete Remember to listen to your inner wisdom and the wisdom riding on the breeze Thank you for listening Hari Om Tad Sat Hari Om Namaste
