Hello I'm Keri Mackay and welcome to this special Yoga Nidra.
The intention with this practice is to work with surrender.
So everything is an invitation.
You can leave out anything that doesn't work for you and just take what you need.
So all parts of you are welcome here.
Let's settle down and get really comfortable.
Changing anything that you need to change and come to your sense of the space where you are.
Imagining the objects in your space,
The light in your space.
Your eyes may be closed.
Being aware of the light and then moving your attention to the mouth and anything you can taste or sense in the mouth,
In the tongue and then the nose.
Noticing the feeling of breathing in the nostrils and moving to your ears.
Allowing the sounds to reach you softly and then becoming aware of your body.
The feeling of touching your supports.
Noticing all the places that contact the ground or your chair or your cushions and invite the weight of the body to let go into that touch.
Just as much as it wants to.
Scanning from head to toes.
Dropping into that contact and know that the work is already done.
The work of arriving here.
Now there's nothing to do.
Just let my voice guide you through the practice of conscious awareness.
Moving your attention to your breath.
Invite the breath to be exactly as it is.
No change required.
Noticing the rhythm.
Noticing the end of the out-breath as it merges with the beginning of the in-breath.
And the end of the in-breath as it merges with the out-breath.
One breath surrendering into the next.
This continual change.
Letting go of the in,
Moving into the out.
Inviting the breath to be exactly as it is.
And then moving to take the consciousness around the body.
I'm going to guide you to the different places and every place that we visit.
We're inviting it to be more fully as it is.
So begin bringing your attention down to the right hand and coming into the thumb.
Let the thumb be just as it is.
And then the fingers,
The palm of the hand,
The back of the hand.
Every place that we visit inviting it to be just as it is.
The elbow on the right arm.
The shoulder.
The armpit.
The right side of the chest.
The right waist.
The right side of the belly.
Arriving in the right hip.
Let the hip be exactly as it is right now.
Welcoming.
Surrendering.
And then down the right leg.
To the knee.
Ankle.
Heel.
The whole foot.
The big toe.
And all the toes.
Embracing how they are right now.
Coming back up the leg.
And moving over to the left hand.
Bring your awareness into the left thumb.
And all the fingers on the left hand.
Inviting them to be just as they are.
Right now.
The palm of the hand.
The back of the hand.
Bringing this allowing to the wrist.
The left elbow.
Shoulder.
Armpit.
Left side of the chest.
Left waist.
Left side of the belly.
Left hip.
Invite the hip to surrender and be just as much as it wants to right now.
Down the left leg to the knee.
Ankle.
Heel.
The whole foot.
The big toe.
And all the toes.
Moving back up the left leg now.
Arriving in the tailbone.
The tip of the spine.
Allowing it to be just as it is.
And then begin your journey up the spine.
Moving up.
Slowly.
With your awareness all the way between the shoulder blades.
To the neck.
The whole spine.
The whole spine just as it is right now.
And then come up the back of the head to the top of the head.
Inviting the head to rest.
Forehead.
Brows.
Eyes.
Cheeks.
Nose.
Lips.
Jaw.
Ears.
The whole head.
And then moving down the neck.
Collarbones.
And softly.
Gently.
Arriving with the heart.
Making space for your heart to be exactly as it is right now.
And just noticing.
Surrendering.
Hearing what the heart has to tell you.
And then bringing the breath into your awareness.
Let the breath be exactly as it is.
Noticing the end of the out-breath and the space before the in-breath.
However small.
Noticing the end of the next out-breath and the space before the in-breath.
And let this space be resting.
Let it be as it is.
Held with your attention.
Your curiosity.
Arriving in this space.
Over and over.
At the end of the breath.
This moment of surrender.
And bring your whole body into your awareness.
The breathing body.
And inviting surrender to come through.
There's nothing to do.
Letting the body be exactly as it is.
And in this resting place,
Is there anything the body needs you to know?
And whatever's there or not there,
Inviting it to be welcome.
Welcome in this practice.
And then letting it go.
And moving on.
Coming back to your sense of touching your support.
The feeling of weight and contact.
Noticing all the places that touch.
Imagining your body in your space.
And moving to your ears.
And letting the sounds be in your awareness.
The sounds that reach you now.
And moving your attention gently to your mouth and the tongue.
And can you taste or sense something in the mouth?
Softly being aware.
Letting it be however it is.
And then the nose.
Perhaps the feeling of the breath.
Moving in the nostrils.
And then your eyes.
They may be closed.
But noticing the light.
Any texture or tone.
Your eyes.
And with your mind's eye,
Imagining your space.
Where you are.
Perhaps what's around you.
We're arriving back now.
Your body in your space.
Bringing with you the gifts of this practice.
The gift of surrender.
The gift of embracing everything as it is.
So as you move back into the everyday.
Perhaps coming back to movement.
Celebrate your practice.
