Prepare to settle into deep relaxation by sitting in a comfortable position.
Place a pillow under your knees to resolve arching in the low back.
You can also use a pillow under your head and neck to support your upper spine.
If your body temperature tends to cool down during deep relaxation,
You can cover up with a blanket.
Draping a folded blanket over the hips or heart can support you in feeling grounded.
We are going to explore the theme of grounding during this yoga nidra practice.
First I will guide you through a scan of your body that will support you in the shift toward quieting practice.
As you tap into the more subtle aspects of yourself,
You may not hear everything I say.
This is completely fine.
If your body drifts into sleep,
This is also fine.
Whatever happens is right for you right now.
Become aware of your breath.
Invite your awareness to receive your breath exactly as it is.
Know that your breath may become subtle or faint,
Or your breathing may become long and deep.
Whatever happens with your breathing is fine and just right for you right now.
The whole cosmos has come together to create you.
You carry the whole cosmos inside you.
That is why to accept yourself and to love yourself is an expression of gratitude.
Drop into the awareness that you are in a safe,
Protected environment.
Become aware of the space around you.
Become aware of any sounds outside of this room.
Become aware of any sounds inside of this room.
Become aware of any scents present in your environment.
Become aware of your skin.
Be aware of all of the layers of skin covering your whole body,
Providing a protective outer coating for your body.
Notice from your skin inward.
Become aware of your connective tissue.
Be aware of the fascia that creates a body suit of stability beneath the skin.
Now notice more deeply inward.
Become aware of all of the muscles of your whole body.
Be aware of each and every muscle providing strength to your whole body.
Now notice deeper inward.
Become aware of your bones.
All of your bones.
Be aware of each and every bone supporting your whole body.
Now notice deeper inward.
Become aware of your heartbeat.
Be aware of the steady drumbeat of your heart.
Now notice deeper inward.
Become aware of your blood.
Be aware of your blood moving warmth and oxygen through your body.
Now notice more deeply inward.
Become aware of your lungs.
Be aware of your body's unique regulation of breath by sensing the inflation and deflation of your lungs.
Now notice more deeply inward.
Become aware of your entire body breathing itself.
Be aware of your body's subtle response to your inhale and your exhale.
Become aware of your body as a whole.
Be aware of your entire body from the skin in.
Connective tissue.
Muscles.
Bones.
Heart.
Blood.
Lungs.
Breath.
Become aware of your body as a whole.
The whole cosmos has come together to create you.
You carry the whole cosmos inside you.
That is why to accept yourself and to love yourself is an expression of gratitude.
Tick not harm.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
You carry the whole cosmos inside you.
Be aware of your breathing as it is.
As you draw a deeper breath,
Sense the presence of your body here and now.
Be aware of the release of an easeful exhale.
And again,
Draw a deeper breath in.
Release an easeful exhale.
And then return to your natural breath once more.
You can wiggle your fingers and your hands,
Your toes and feet.
You can move in an easeful way when you are ready.
Do linger here as long as feels nourishing.
The whole cosmos has come together to create you.
You carry the whole cosmos inside you.
That is why to accept yourself and to love yourself is an expression of gratitude.
The whole cosmos has come together to create you.
You carry the whole cosmos inside you.
That is why to accept yourself and to love yourself is an expression of gratitude.
The whole cosmos has come together to create you.
You carry the whole cosmos inside you.
That is why to accept yourself and to love yourself is an expression of gratitude.
Take not harm.
Take you.
Love.
You
