And do make sure that you will be comfortable and warm We'll begin settling into the space Settling into your little nest I'll guide you through just a getting comfortable So nothing to get at,
I guess,
Is the place to start Maybe you'd like to close your eyes and however you are settling back and down into yourself So whatever that feels like or looks like for you settling in to yourself Maybe you'd want to take a deeper breath in a deeper breath out Maybe you'd like to place a hand or two somewhere on you or even just feeling your hands wiggling your fingers and toes Just let the question arise and no need even to answer the question But how would you receive the question what might it look like to be comfortable?
What does comfort feel like,
Look like?
All these questions,
Just open questions How would my body love to be?
Is there a shape my body would love to take?
Or a place to lay?
How might you curl up and cozy into that place?
The place that you're resting on and the place that you're resting in,
In yourself Resting in yourself and on the surface beneath Just hearing all of the sounds Hearing all of the sounds With nothing to do about the sounds Nothing even to notice about the sounds Simply noticing the presence of sound Perhaps hearing or feeling the sound of your own breath How might it be to be touched by the sound of your own breath?
Where might you feel the breath?
Receive the breath Receiving the breath inside the body How might it be to receive the inhalation?
How might it be to receive the exhalation?
To feel,
To sense all parts of the breath within the body There may be some natural impulses to take a deeper breath here or there and following any natural impulses is totally fine It's perfect Welcome home to yourself Arriving now in the comfiest,
Coziest place inside yourself A place that is soft,
Content All is just as it should be right here Settling in to this softness To this okayness To the ah Here I am,
Here you are As we gradually rotate attention around in this space each place in the body that is mentioned is invited into that deep softness Beginning with the 2 big toes The toes Attention resting in the toes Through the toes Through the toes and the soles of the feet and the tops of the feet Through the ankles All the way around and through the feet and ankles Awareness travels through the shin bones and the calf muscles Through the knees Kneecaps and back of knees All the way through the knees and thighs and the softness through the whole pelvis The back and the 2 buttocks and the front and the 2 hips Softness Softening so soft through the hips and pelvis and belly Through to the lower back Soft all along the spine and the whole back Through the belly,
Through the chest All the way through the chest and the ribcage,
The solid ribs Holding the softness in the chest and through the shoulders and the armpits Upper arms and elbows Forearms and wrists Inviting soft through the palms of the hands and the backs Through all the knuckles and all the fingers The 2 thumbs The fingers All the way through the spaces between the fingers Softness leaving around the fingers and the thumbs Between,
Within and all the way up through the palms Inner wrists and elbows Upper arms and shoulders Across the collarbones and the throat The softness of the throat The back of the neck and the shoulder blades The hands The softness embraces the whole head and face From throat and back of neck Like a softness that blossoms through the whole head Through the whole face and the sense organs,
The eyes Through the nose,
The tongue,
The teeth Softness through the ears All the way through to the top of the head So the whole body From soles of feet to crown of head The whole body embraced in softness Like the soft colours in the sky at dusk or dawn That soft blend of colours The meeting of worlds The meeting of times Light and dark The meeting of moon and sun Welcome to the twilight space of yourself Resting here in that soft space between Where you have been and where you are going That space where there is nothing to be done but to be here Just to be here is more than enough Like a flower,
You are rooted here You are here in this restful place,
Your place Holding a little space to listen,
To receive The intuitive wisdom within The wisdom of this body The wisdom of the inner space Pausing here simply to listen To receive To remember How it is simply to be The invitation is to sense now your restful self Notice how you're lying or sitting on the surface beneath Notice where you're breathing,
How you're breathing Maybe noticing just how much the body loves to breathe and be breathed Maybe there's a call,
A natural impulse to take a deeper,
Longer breath Maybe to see how you would love to breathe As we slowly edge toward the end of this yoga nidra space It might be a call to take a few deeper breaths Or have a yawn and a stretch Maybe to roll over and get a little more comfortable for sleep Or maybe you'll be heading off and on into the rest of your day or evening Having rested,
Having reset Maybe a little wiggle and a stretch No matter where you're going from here Turning outwardly or inwardly into sleep I hope you go well The practice of yoga nidra is now complete So thank you so much for listening The practice is complete Thank you
