Welcome to Yoga Story,
Yoga Nidra Find a comfortable place to be in your body,
Seated or lying down Comfortable and aware Observe the support beneath your body The softness or firmness of that support Observe any tension or ease as you breathe in As you breathe out Observe any heaviness or lightness through the body Bringing your awareness to what you hear,
The sounds around you The pitch,
Highs or lows Any rhythmic pattern of sound And then notice what you see Eyes open or closed,
The colors,
The shapes,
The textures The stillness or motion Notice what you smell as you breathe in Any heaviness or lightness of scent The sweetness,
Earthiness Bringing your awareness to your sense of taste That connection of taste to scent Observing any bitterness,
Sourness,
Salty or sweet And bringing your awareness to your sense of touch Observing the feeling of the clothing or covering on your skin The softness or roughness of material The warmth or coolness of the air And again,
The firmness or softness of the support beneath your body Here,
Set your intention,
Your sankalpa,
Your resolve How do you want to show up in your life,
In your space,
In your day?
You're setting that intention for greater compassion,
Acceptance,
Wisdom Greater presence,
Whatever your intention is,
Set that here And then bring your awareness to your breath As you breathe in,
Focusing your mind on that intention And as you breathe out,
Letting that intention go for a moment Allowing yourself to move into a deep sense of rest and relaxation Observing how it feels to breathe in the air coming in through the nostrils Observing how it feels to breathe out that air touching the upper lip Aware of the support of your heart,
The feeling of your heartbeat Observing the support of your lungs,
The feeling of your lungs moving breath The feeling of breathing And bringing your attention to your spine,
Your spinal cord That brain-body connection and all of the messages moving through the body Bring your attention to the toes on your right foot Top of your right foot,
Bottom of your right foot,
Your right ankle Lower part of your right leg,
Knee,
Thigh,
Your right hip Bring your attention to the fingers on your right hand Back of your right hand,
Front of your right hand Wrist,
Forearm,
Elbow The upper part of your right arm,
Your right shoulder Bring your attention to your left shoulder Upper part of your left arm,
Elbow,
Forearm Wrist,
The front of your left hand,
The back of your left hand All of the fingers on your left hand Bring your awareness to your left hip,
Thigh,
Knee Lower part of your left leg,
Ankle Top of your left foot,
Bottom of your left foot All of the toes on your left foot Aware of your belly,
Your low back,
Your mid back,
Your upper back,
Your chest Aware of your neck,
Your throat,
Your jaw Lower lip,
Upper lip,
Right cheek,
Right ear Left cheek,
Left ear Aware of your nostrils,
Right nostril,
Left nostril The tip of your nose,
The bridge of your nose Your right eye,
Your left eye,
Your forehead Aware of your back,
The back of your head,
The very crown of your head Bringing to mind the image of a flower just about to bloom The stem coming up from earth The petals close together And you seated in this garden Observing the petals gently starting to open Slowly As the petals open,
A sweet soft scent rising You breathe in You feel the warmth of the air around you The sun rays shining on grass A beam of light shining on the petals of the flower Opening Slowly More As you watch this flower bloom Seated contently Seated supported A cool breeze The flower fully in bloom Petals starting to fall Orange and yellow leaves appearing on green grass Cooler breezes Clouds rolling in on the blue sky The flower falling Easing to earth Snow falling And you seated,
Content and calm Feeling that cycle of life around you Feeling the seasons Seated supported And watching again as green grass starts to grow A new stem and leaf coming up from the ground The flower blooming again And gently letting go of this image Noticing thoughts that arrive Noticing emotions that arrive Attaching no value judgment to thought or emotion But loving acceptance of exactly where you're at in this moment Bringing your awareness back to the lungs moving breath Your heartbeat The support of your spine To the sensation of breathing Breathing in Breathing out Coming back to your intention How do you want to show up in your world In your day In your life Aware of the firmness or softness of the support beneath your body The air touching your skin Observing any sense of taste Sense that arrive as you breathe in Aware of what you hear And what you see Opening the eyes gently Looking slowly to your right And to your left Gazing down And sending your eyes up And looking forward to your day Thank you for practicing with me.
Peace.
