Welcome to this yoga nidra designed to balance your five senses and bring you back into a felt experience of wholeness and contentment.
Most of the time we are pulled outward by our senses and leak energy through them.
When we learn to nourish the senses and draw them inward,
They become a gateway to experiencing the completeness within.
Go ahead and lie down in a comfortable position.
With the legs slightly apart.
And the arms slightly away from the body,
Palms facing up.
It's generally a good idea to place a blanket over you as the body naturally cools down during relaxation.
You may also wish to place a pillow or bolster underneath your knees to support your lower back and perhaps a small pillow or folded blanket underneath your head and neck will feel extra comfy.
Covering your eyes with an eye pillow or soft cloth can also help to turn your awareness inward and allow you to relax more deeply.
Take a moment now to make any final adjustments so that your body feels truly deeply comfortable and supported.
And then once you are settled,
Allow yourself to rest here for the duration of the practice.
Become aware of the support of the surface beneath you.
Receive that support as you take a long,
Slow inhale through the nose.
Pause.
Make an O with the lips and exhale slowly and smoothly through the mouth.
As you allow your body to get heavier.
Again inhale smoothly through the nose filling the belly like a balloon.
Pause.
And let the exhale be even longer,
Smoother and slower as you rest into the support beneath you.
As you take one more slow,
Deep breath.
Feel your energy arriving here and now.
Let your bones get heavier.
As you sink into this moment exactly as it is.
And now let your senses unfold.
Become aware of the sensation on the tip of your tongue.
Sense the root of the tongue.
And the whole tongue.
As you do,
Allow your sense of taste to soften and open.
Become aware of any taste in your mouth.
And then move your attention to your nostrils.
Sense inside the left nostril.
Become aware of the sensation of the lining of the left nostril as you breathe in and out.
Move your attention to the right nostril.
Become aware of the sensation of the lining of the right nostril as air passes in and out.
Allow your awareness to fill both nostrils equally.
And let your sense of smell soften and open.
Become receptive to any subtle fragrance you may now pick up on.
And then bring your attention to your eyes.
Allow the left eyeball to soften and relax in its socket.
Feel the right eyeball soften and relax in its socket.
Since the backs of both eyes soften.
With your eyes closed,
Let your vision widen and open as if you're witnessing a mesmerizingly beautiful sunset over the ocean.
And then let your vision completely relax.
As you release any effort of looking.
Let your eyes rest inwards.
And sense the left inner ear.
Feel it relax and soften.
Relax the inner right ear.
As you soften both ears,
Notice how you can pick up on the sounds around you.
Send you listening out to the furthest sound you can hear.
And move your listening fluidly from sound to sound.
Bring your listening closer in.
And notice the sounds just outside the room you're in.
And then sense the sounds inside the room.
And bring your listening closer in.
Noticing the sounds within your physical body.
The subtle sounds of your heart beating.
And your breath coming in and out.
Rest your listening inside the body.
As you listen to your inner experience,
Follow a long,
Deep breath down into your belly.
Notice how the belly rises on the inhale.
And slowly lowers on the exhale.
And place one or two hands on your lower belly.
And feel the touch of your hand on your body.
Soften your hand and offer kindness and compassion to yourself through this sense of touch.
For five breaths,
Watch the rise and fall of your kind hand on your belly.
Gently sending yourself a sense of care and presence with each breath.
And let the breath be long,
Slow,
And deep.
Fully expanding your belly in all directions.
And with each exhale,
Feel yourself dropping heavier into this field of care.
And calm.
At the end of your next exhale,
Release the hands to the sides of the body,
Palms face up.
And let go into the surface beneath you.
Feel your jaw relax.
Your shoulders soften back and down.
Shoulder blades melt into the surface beneath you.
And your bones give their weight,
Getting heavier,
Letting go.
Whole body softening.
And letting go.
I am now going to guide your consciousness through the body.
As I name each body part,
Simply bring your attention to that area.
And notice the sensation that is already there.
There is nothing to do.
Nothing to fix or imagine.
Just allow the experience to come and go just as it does.
Bring your attention to the space just between and above your eyebrows,
The third eye center.
Sense the sensation that's already there at the third eye.
And then notice the sensation at the base of the throat.
Right shoulder.
Right elbow.
Right wrist.
Palm of the right hand.
Back of the right hand.
All the fingertips on your right hand,
Beginning with the tip of your thumb.
Tip of the index finger.
Middle finger.
Ring finger.
Tip of the little finger.
Sense all of the fingertips and the whole of the right hand as one unit of energy and sensation.
Sense the whole of the right hand.
Nothing to create or imagine,
Just notice the sensation that is already there.
Let it come to you.
And then move your awareness to the right wrist.
Right elbow.
Right shoulder.
Base of the throat.
Left shoulder.
Left elbow.
Left wrist.
Palm of your left hand.
Back of the left hand.
All the fingertips on your left hand.
Beginning with the tip of your thumb.
Tip of the index finger.
Middle finger.
Ring finger.
Tip of the little finger.
Sense all of the fingertips and the whole of the left hand.
As one unit of energy and sensation.
Sense the whole of the left hand.
Nothing to create or imagine.
Just notice the sensation that is already there.
Moving your awareness to the left wrist.
Left elbow.
Left shoulder.
Base of the throat.
Center of the chest.
Naval Center.
Midpoint of the lower belly.
Centre of the pubic bone.
Inside right hip.
Right knee.
Right ankle.
Top of the right foot.
Center of the sole of the right foot.
All the toes on the right foot,
Beginning with the big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sense all of the toes on the right foot and the whole of the right foot as one unit of energy and sensation.
Allow the sensation to come to you.
Move your awareness to the right ankle.
Right knee.
Right hip.
Centre of the pubic bone.
Inside left hip.
Left knee.
Left ankle.
Top of the left foot.
Center of the sole of the left foot.
All the toes on the left foot,
Beginning with the big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sense all of the toes on the left foot.
And the whole of the left foot as one unit of energy and sensation.
Allow the sensation to come to you.
Move your awareness to the left ankle.
Left knee.
Left hip.
Centre of the pubic bone.
Midpoint of the lower belly.
Naval Center.
Center of the chest.
Base of the throat.
Third eye center.
Center of the crown of the head.
Center of the crown of the head.
Let your awareness fill the whole of your right arm.
And then sense the whole of your right leg.
Sense your right arm and your right leg at the same time.
And then let your awareness fill the whole right side of your body.
Sense the whole right side of your body as a continuum of vibration and energy.
Move your attention into your left arm.
Sense the whole of the left arm.
And then sense the left leg.
And sense the left arm and the left leg at the same time.
And then let your awareness fill the whole left side of your body.
The whole left side of your body.
Move your awareness to the front side of your body and become aware of the whole front side of your body.
At the same time,
Include the whole back side of your body in your awareness.
Sensing both the back and the front of the body at the same time.
Including your awareness of the right side and the left side of the body.
And sensing the whole body.
As one unit of energy and vibration.
Sensing the whole body.
As one continuum of energy and sensation.
And let go of any ideas of the form or the shape of the body.
And directly experience the body as it is in this moment.
Sense the whole body.
The whole body.
And then become aware that the body is breathing without your effort.
Bring your attention.
To the entrance of the nostrils.
And notice the sensation of air.
As the breath gently comes and goes.
For a few breaths.
Watch the air as it enters and leaves the entrance to the nostrils.
Feeling the temperature and the texture of the air as it enters the nostrils.
Sensing the temperature and texture of the air as it leaves the nostrils.
And then release your tension away from the breath and allow your sense of smell to open.
Sense yourself walking through a magical valley of flowers in the Himalayan mountains.
You come across an exquisite flower.
That draws you in and you bend down to smell it.
As you breathe in,
This fragrance is unlike anything you have ever experienced before.
And receive its healing nectar and nourishment.
As you drink it in.
Softening and opening your sense of smell.
As you continue along your path.
You come across a small hut.
Where you are lovingly greeted and offered a bowl of food.
Gratefully you sit down to eat.
And with the first taste,
You are filled with bliss.
The food has been prepared with so much love and such pure ingredients that you feel it deeply nourishing your taste buds,
Your sense of taste and your soul.
Receive this nourishment.
Feeling happy and content,
You continue on your journey through the mountains.
And on the path you meet a divine being.
This being is the embodiment of pure divine love.
You feel safe and held in their presence.
And while you do not physically touch.
Your soul feels touched by true love in their energy field.
Allow your sense of touch to feel this deep healing and nourishment.
As you rest in this loving embrace.
Feeling your sense of touch fully satiated.
You look out and see the sun setting over a lake in the mountains.
Your eyes soften and receive the indescribable beauty of the golden light as it kisses the mountaintops and bursts into shades of pink and gold across the sky.
You drink in this liquid beauty streaming into your eyes.
And feel how deeply nourishing this is to your sense of sight.
As the day comes to a close.
You begin to hear music in the distance.
It's unlike anything your ears have ever heard.
Exquisitely beautiful.
Almost angelic.
Soon these divine sounds seem to surround you and also emanate from within.
As you soften into the pure vibrations beneath the sounds,
You melt into complete bliss.
Your sense of hearing is filled with blissful energy.
All of your senses are fulfilled.
There is nothing that you need or want.
You let go into total contentment.
Nothing to do.
Nothing to become.
Nothing to attain.
Rest here.
In the truth of your soul nature.
You are whole.
You are complete.
You always have been.
You always will be.
Let go into this sense of well-being.
Softening into wholeness.
Into completeness.
Letting go.
And then once again.
Allow your senses to soften and open.
Notice the sounds around you.
Coming to you.
Feel the touch of the air or the blanket on your skin.
And the support of the earth beneath you.
Notice how the body is breathing itself.
As you take a slightly deeper breath in.
Connect again with this current of well-being.
You may silently repeat after me.
I am whole.
I am complete.
Nothing is missing.
And then allow the breath to deepen.
Take a few slower,
Deeper breaths.
Down into your fingers and your toes.
Breathing deeply into your belly.
And spinning the whole body.
Breathing in this energy of contentment,
Wholeness,
And well-being.
Rest here for as long as you like.
If and when you choose to move into the rest of your day.
Let this wholeness carry you as you go.
Thank you for practicing.
Yoga Nidra.
