Find a space where you can be comfortable and free of distraction.
Maybe you'd like to recline,
Or maybe you'd prefer to stay seated with some support behind your back.
Take your time to gather anything comforting,
Like a blanket or pillow,
And then begin to settle in.
Feel free to adjust anything that needs adjusting.
Settling in.
As you begin to find more stillness,
Breathe in through the nose,
And sigh through the mouth.
And again,
Inhaling.
Sighing.
Maybe as you sigh,
The muscles in your body also sigh,
Softening into the support beneath you.
One more time,
Inhaling through the nose,
Out through the mouth.
Maybe you find your eyes closing,
Knowing that you can adjust or open your eyes if needed at any time during the practice.
Notice,
Are there any sounds around you?
Any hotness or coolness of the breath?
Any hotness or coolness of the body?
Any lingering taste remaining in the mouth?
Take in all the senses for a moment,
Absorbed in a chorus of senses.
Now,
Allow them to fade.
Maybe you imagine wrapping an aura of soft light around your space or body.
Let your attention turn inward toward your natural breath as we begin.
Noticing where you feel your breath.
Maybe in the nostrils.
Or the belly.
Noticing.
Soon we will begin a rotation of consciousness.
You will be guided to rest your attention on a singular point or points of the body,
Followed by another and another.
Let this flow of attention pool in one place and then move to the next.
A calm,
Peaceful river of awareness.
Beginning now,
Feel the mouth.
The surface of the tongue.
Teeth and gums.
Roof of the mouth.
Floor of the mouth.
Eyebrows.
Forehead.
Right temple.
Right eye.
The space behind the eye.
Left temple.
The left eye.
The space behind the eye.
Both eyes together.
The jaw.
Small muscles of the face.
The collarbones.
Right shoulder.
Right elbow.
Wrist.
Back of the hand.
The center of the palm.
The fingertips of the right hand.
The whole right hand.
The whole right arm.
The chest.
Abdomen.
Pelvis.
Hips.
Sense the left shoulder.
Left elbow.
Wrist.
Back of the hand.
Center of the palm.
The left hand fingertips.
The whole left hand.
The whole left arm.
Sense the chest.
Abdomen.
Pelvis.
Hips.
The space within the hips.
Thighs.
Knees.
Ankles.
Tops of the feet.
All ten toes.
The entire front of the body.
Sense the entire front of the body.
Feel the heels.
Calves.
Backs of the knees.
Hamstrings.
Glutes.
Low back.
Mid back.
Upper back.
The neck.
Sense the scalp.
The top of the head.
The entire back of the body.
The back of the body in one full sensation.
The front of the body.
Full of sensation.
Front of the body.
The entire body now.
Sensing the entire body.
Welcoming the entire body.
Welcoming.
Sensing.
Moving inward.
Notice the natural breath.
Your natural breath.
The inhale.
And the exhale.
Follow this natural arrival of breath.
The soothing cadence of breath.
On the next inhale,
Imagine drawing your breath through the soles of your feet,
Up the body to the crown of your head.
And on your exhale,
The breath journeys from the crown of the head down through the soles of the feet.
On your inhale,
Breathing in through the soles of the feet.
On your exhale,
Breath flows from the crown to the soles of the feet.
Inhale the soles,
Breathe in.
Exhale,
Crown to soles.
Inhale,
Soles to crown.
Exhale,
Crown to soles.
Follow the sensation or visual.
Energy moving through the body.
Perhaps now you find yourself sensing a feeling of floating.
A weightlessness of the body.
A lightness.
Maybe you welcome this feeling.
Floating.
Floating.
Notice any sensations you feel.
And now a sensation of grounding.
A body sensing a feeling of groundedness.
Settled.
Secure.
Heavy.
Do any sensations arise here?
And again,
Floating.
Body now becoming weightless.
As if you do not sense any weight.
If you do not sense anything,
That's okay too.
The body experiencing a sense of stillness.
Grounded.
Perhaps now you find that both sensations can exist together.
Simultaneous yet separate.
Floating and grounded.
Floating,
Grounded.
Any sensations now evaporate into silence.
Resting.
From the silence,
A small light appears in the distance.
Perhaps you find yourself moving towards this light.
As you move closer,
The light grows bigger.
Imagine you are standing before a warm,
Inviting light.
The light is a portal,
So you step through.
Beyond,
You find a place of peace.
Maybe a soothing river.
A cozy room.
A calm meadow.
Or a forest.
Let your own vision of peace unfold before you.
Allow yourself to savour each of your senses here.
Slowly.
What do you see?
What do you hear?
What do you feel here?
All senses open and aware.
Here,
An abundant feeling of peace.
Acceptance.
Rejuvenation.
Worthiness.
Contentment.
Maybe another feeling is here too.
What does it feel like to be here in this refuge?
Rest in this space.
Your innermost refuge of the heart.
The images around you slowly dissolve into a peaceful field of silence.
Every parcel of your being listening.
Looming into the silence.
Within you.
Beyond you.
Now rest here in the nectar of being.
The possibilities of existence.
Slowly find your way back.
Notice there is a part of you witnessing your experience.
Notice any feelings present with you.
Notice that you are breathing.
Notice that there is something supporting your body.
There may be sounds stirring around you.
Remembering again the sensation of the body.
Inhale through the nose.
And sigh through an open mouth.
One more time,
Breathe in through the nose,
Filling your lungs with life.
And sigh.
Maybe you wiggle your toes or fingers.
Moving or stretching.
Maybe you'd like to roll onto one side.
Take your time to return to the body.
To the space you're in.
And savor the lingering whisper of bliss.
Thank you for practicing Yoga Nidra with me.
May your own wisdom guide you.
