Welcome to your practice of yoga nidra.
Making adjustments to get comfortable in shavasana.
Make sure that you have any of the support and warmth that you need.
Adjusting the tailbone,
Lengthening it away from your face,
Your head,
And moving the shoulder blades under the body.
Turn the palms up,
Widen the arms,
And let the toes fall open.
Widen the feet.
Exhale out of your mouth,
And feel the gravitational pull of the earth through your bones.
And now inhale,
Draw the breath up from toes,
Rising fingers,
Spine,
Crown,
Collect.
And now exhale out of the mouth and empty back down out of fingers and toes.
Again,
Inhale,
Breath rising,
Toes to crown filling.
Exhale out of the mouth,
Tension exits,
Thought exits,
Fingers and toes down and out.
And please continue this on your own,
Slightly.
And imagine that your tension has visual quality to it.
So when you exhale,
You're going to feel the tension in your body.
And as you exhale,
You're going to feel the tension in your body.
And as you exhale,
You're going to feel the tension in your body.
And this has visual quality to it.
So when you exhale,
Imagine that your tension is leaving,
Maybe smoke,
Vapor,
Out of fingers and toes.
When you exhale out of the mouth,
Maybe that holding that you're letting go of,
All thought,
Expectation has a color,
A texture,
As you're as if blowing it away down the body,
Out of fingers and toes.
Just a few more,
Please.
Last one.
And when you reach the bottom of your exhale,
Release the breath completely.
And your body settles.
Your whole being softens.
The breath is soft and let go into the earth completely as you have arrived at this perfect moment to take the observing seat of your experience.
You are the awareness that's watching.
Watch the thoughts rise and watch the thoughts fall back into the same place that they rose from.
Witnessing consciousness as you watch the sensations in your body.
Feel them as they shift,
Move and transform and your awareness settles into the inherent stillness space in the body.
The body is settling.
Your body so held by the earth.
In this moment,
Your body is completely supported to the earth and because of that,
You can let go fully.
And you're witnessing sounds that come and go.
And you're aware of sounds,
How the natural tendency when you listen is to be pulled into what you hear.
But instead,
Your awareness is open and you're listening intently and slowly detaching from sound.
All sounds are passing moments dissolving into silent space.
Follow my voice as your guide.
As your awareness moves through your body,
Feel these words energetically release all effort in doing.
Bring your attention to the right hand,
Thumb,
Index,
Middle,
Ring,
Pinky,
Palm of hand,
Back of hand.
Forearm.
Upper arm.
Armpit.
Sideways.
Right groin.
Thigh.
Lower leg.
Foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sole foot.
Top of foot.
Ankle.
Knee.
Hip.
Right rib cage.
Shoulder.
Elbow.
Wrist.
Palm of hand.
Back of hand.
Whole right side.
Back of head.
Basis skull.
Tailbone.
Whole spine.
Whole spine.
Left hand.
Thumb.
Index.
Middle.
Ring.
Pinky.
Forearm.
Upper arm.
Effortless awareness.
Left armpit.
Sideways.
Inner groin.
Thigh.
Left lower leg.
Light touch of awareness to foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sole foot.
Top of foot.
Ankle.
Knee.
Left hip.
Rib cage.
Shoulder.
Elbow.
Wrist.
Palm of hand.
Back of hand.
Whole left side.
Top of head.
Forehead.
Eyebrow center.
Eyes.
Right temple.
Ear.
Right side jaw.
Eyebrow center.
Left temple.
Ear.
Left side jaw.
Tip of tongue.
Throat.
Center of chest.
Right nipple.
Center of chest.
Left nipple.
Center of chest.
Space between the ribs.
Navel point.
Cubic bone.
Pelvic floor.
Tailbone.
Whole spine.
Whole body.
All at once.
What is the release all doing in the whole body?
Infinite awareness moving through the whole body.
Back up to our knees.
Examination ofENA Uotta into your natural breath without changing it.
Bring your awareness to the pelvic floor and inhale from pelvic floor down to toes.
Exhale,
Toes to pelvic floor.
Just witnessing breath and awareness,
Inhale,
Pelvic floor to toes.
Exhale,
Toes to pelvic floor.
Continue.
Exhale.
Breathe.
Breathe and awareness.
Inhale,
Pelvic floor to toes.
Exhale,
Toes to pelvic floor.
Exhale,
Toes to pelvic floor.
Releasing breath.
Drop into the deepest state of tranquility,
Peace and ease at the eyebrow center.
Remain unconditionally open and non-judgmental to whatever arises at the vast empty space at the eyebrow center.
With all your imagination and emotion,
See yourself walking in a forest of aspen trees at dawn.
The trees leave so high in the air and their trunks so white.
As you walk along a path in the forest,
In the forest,
Leaves are falling all around you in the colors of yellow,
Green,
Orange,
Red.
At dawn,
There is dew on the leaves falling to the earth.
You see an opening in the center of the forest and you walk towards it.
As the sun is rising,
The light of the sun is hitting the forest floor,
Illuminating all these colored leaves.
You go and sit in the center where the light is shining and the leaves are falling around you.
A light morning rain begins to drizzle on the surface of your skin.
And as the new day approaches,
You are illuminated in sunlight and the fresh fall air filling your lungs,
Light fall rain on your skin.
Allow your entire self to respond spontaneously and effortlessly to what I say,
Receiving these words with every cell of your being.
I am linked to the cells of your being and I am linked to the cells of your being.
I am linked to the self healing cosmic power of vital life force,
Prana and chi,
Restoring my health and well-being.
And if there's an area of your physical body,
Your mental body,
Your emotional,
Spiritual body that needs love and light,
Begin to send all your energy,
Love and light,
To that area now.
Feeling your body lying on the floor.
Allow your awareness to slowly rise to the surface.
Your senses will slowly begin to externalize,
Just listening to the sounds around you in the room and without opening your eyes,
Imagining the room around you.
And you can deepen your breath when you're ready.
No rush,
Breath is deepening.
And at some point you might start to move the body,
Whether it's a wiggle of a finger or toe or maybe it's a stretch of your arms overhead.
And eventually there's no rush.
You'll make your way to the right in a fetal position.
We'll slowly start to make our way up to seated.
And we'll practice palming so you can welcome the world into your eyes and your face by rubbing the hands together,
Creating warmth and energy.
And then you'll cup your eyes and breathe,
Feeling the warmth of your touch,
Inhale,
Exhale.
You can warm your hands again,
And you can do that again,
Or you can bring the palms to the soles of the feet and ground your energy.
So your choice,
Take a full breath in and a full breath out.
And then we'll bring our hands in Eagle Mudra.
So the right hand comes to the heart,
And then the left hand goes on top,
And the right thumb crosses over.
You spread the fingers like wings of the heart.
Exhale for all,
Breathe in.
Now the Arabic equivalent of Alm is who,
H-U,
Breathe in.
Breathe in.
And now your next exhale will be an audible whisper of who drop into the heart.
J,
May you celebrate the flow that presents itself,
That's guiding you.
And may your heart say thank you for all the experiences.
So we close by saying J-O flow,
J-O flow,
Thank you.
And then hands in prayer,
Thumbs to the eyebrow center,
Honoring the teacher in all things.
Namaste.
