Welcome to this practice of yoga nidra.
Know that by taking this time,
You are strengthening your path towards a greater sense of calm,
Ease and well-being.
Begin by taking a brief inventory of your internal environment in this moment.
Nothing to do or change,
Just noticing your breath,
Posture,
Tension patterns in this moment,
Mood or energy.
This will serve as a baseline for you to revisit to see if anything has shifted or changed at the end of this practice.
Noticing if there is an intention,
Perhaps asking yourself,
What is the kindest thing you can do for yourself?
A loose anchor for this practice or this day.
Reading it now in the present tense as if to plant a seed,
Noticing how it may grow and change.
Fully snuggling in to however you are most comfortable.
Taking time to honor anything that could make you more comfortable.
A pillow,
A blanket,
A glass of water,
Favorite object or pet.
Feeling free to pause the practice now if necessary to gather whatever you need to bring an increasing sense of calm and safety.
And now to further turn your attention to the present moment,
Become aware of the sounds around you,
The temperature that meets your skin,
Textures against your skin,
Any objects or colors that meet your gaze.
Or if your eyes are gently closed,
Just noticing any colors or images behind your eyelids.
Put your awareness on the surface that is supporting you.
The back body,
That's your calf,
Thighs,
Hips,
Back,
Arms,
Neck,
Head,
All supported.
In the rhythm of your breath,
Inhale,
Exhale tension.
Inhale,
Exhale stressors.
Nothing to do in this moment.
Putting thoughts of the day in a box beside you and closing the lid for now.
With each exhale,
Feeling the body become heavier,
Sinking into the surface below.
No need to hold yourself up.
Little by little,
Fully letting go.
Imagine a happy place,
A memory or scene that brings calm,
Serenity and well-being.
Look around this place.
Vibrant colors,
Dreamy lighting,
Visually pleasing shapes or outlines.
Soaking it all in.
And noticing the hypnotic sounds that are present in this scene or memory.
Welcoming in any intoxicating smells.
Decadent tastes if they're present,
A favorite food perhaps.
Marinate in the temperature that touches your skin.
Notice where this sense of calm,
Contentment and ease shows up in your body.
A unique sensation fingerprint.
Heavy,
Warm,
Flowing,
Expansive,
Light,
Golden.
A place you can return at any time.
Naming it for yourself.
Giving yourself a handle to return to this place at any time in your everyday life.
And now joining me,
Noticing sensations throughout the body.
First at the jaw.
The mouth.
Inner walls of the mouth.
The whole mouth.
Left ear.
Right ear.
Both ears.
Open and curious.
And now sensation at the nose.
Noticing the air as it enters and leaves the nostrils.
Right eye.
Both eyes together.
Animated with sensation.
The top of the head.
Back of the head.
Neck.
The whole head and neck.
Purely a sensation.
Feeling the rise and release of the breath as it animates the torso.
At the shoulders.
Arms.
Elbows.
Wrists.
Palm of the hands.
Fingers.
The whole left arm now as sensation from the shoulder to the palm of the hand and fingers.
The whole left arm.
And now the whole right arm.
Right shoulder.
All the way down to the right palm of the hand and fingers.
Noticing the whole right arm as sensation.
And now both arms together.
Radiant.
Flowing.
With sensation.
And where they meet.
At the torso.
Expanding and releasing with each breath.
The whole torso animated with sensation.
And now to the hips.
Thighs.
Knees.
Forelegs.
Ankle.
Feet.
And toes.
Becoming aware of the left leg.
From hip to foot and toes.
The whole left leg.
And now the right leg.
From the right hip.
Down to the foot and toes.
The whole right leg.
And both legs together.
Feeling the fields and flows of the breath.
As they animate the legs purely as sensation.
Noticing the whole body now.
The front of the body.
The back of the body.
The left side.
The right side.
Even the felt sense of the space out beyond the body.
This place of awareness.
Out beyond the body.
Becoming aware of all that you are now aware of.
The breath.
Easy and rhythmic.
Nothing to do or change here.
Inhale.
Tranquility.
Exhale.
Inhale.
Calm.
And exhale.
Inhale.
Ease.
And exhale.
The whole body infused with a sense of calm.
Imagine calm and well-being as a colored mist permeating each part of the body.
With this feeling of contentment.
Calm and ease emanating from your torso.
Down into the legs and feet.
A grounded presence.
And now out into the arms and hands.
Calm and ease.
Up into the head and neck.
Every cell of the body awash with your inner resource sense of calm and peace.
Always here for you.
Your inner resource place.
And resting as being.
Simply being.
And all the while aware of sensations,
Emotions,
And thoughts being born.
Growing.
Stabilizing.
And dissipating.
With the process of awareness.
These messengers are fluid.
Not stuck.
You are yourself watching what arises and shifts from the outer reaches of awareness.
This somewhat undefined yet definite place where you can always rest as being.
Taking all the time you need here.
Beginning to feel yourself.
And the room around you.
Gently moving.
Stretching.
Readjusting.
Gently opening and closing your eyes.
Coming back with a sense of well-being.
And thanking yourself for taking this time to practice Yoga Nidra.
