To practice yoga nidra you are invited to lie down in the way that feels most comfortable for you.
Traditionally it's practiced in Shavasana but you can use all the props you need so maybe you want to put a pillow under your head,
A rolled up blanket under your knees or maybe lying the upper body on a bolster with a block underneath as if you were resting in the recliner chair.
Make sure to cover your body with a soft blanket if you tend to feel cold and maybe put some socks on because the body tends to drop temperature when it goes into relaxation.
You may also want to place a pillow or soft cloth on your eyes to block the light so maybe you want to pause this recording to get everything you need.
Let yourself settle in now in your little yoga nidra nest.
Take your time to make sure that your body is comfortable and completely supported.
Allow yourself to move a little to fidget until you feel ready to relax and let yourself settle into stillness.
Now bring your awareness to your breath.
We will inhale for 3,
1,
2,
3 and exhale for 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale 6,
5,
4,
3,
2,
1.
One last time at your own pace.
Now let go of the breathing pattern and let your body breathe naturally with each exhale letting yourself settle a little deeper into relaxation.
Now begin to invite the feelings of an inner sanctuary to surface.
It can be an imaginary place or a peaceful memory you cherish.
One where you feel relaxed,
At ease and completely safe to be yourself.
Take your time and allow it to come naturally.
Maybe it's a place in nature,
An experience with a pet that fills you with love or the presence of a beloved person in your life.
Just let that image,
Feeling or memory arise in you.
Your inner sanctuary is completely unique to you.
Inviting all of your senses now to experience this place and include maybe some images.
What can you see?
What colors do you see?
Do you see any shapes or objects?
Anything familiar?
Noticing any sounds or smells or tastes?
Sensing the feelings of security,
Ease and well-being as you imagine your inner sanctuary.
Notice in your body if and where you feel these sensory experiences and any accompanying feelings such as warmth,
Peace and relaxation.
Letting go of the images now,
Let your awareness turn to sensations happening in the body.
Invite your attention to scan gently through your body following the guidance of my voice,
Remaining in complete outer stillness as you travel inwards.
Start by bringing your awareness to the space between your eyebrows,
Your mind's eye center.
Feel the space between your eyebrows,
The base of your throat,
Your right shoulder,
Wrist,
Your right thumb,
First finger,
Second finger,
Third,
Little finger,
Your right wrist,
Elbow,
Shoulder,
Base of the throat,
Feel your left shoulder,
Elbow,
Wrist,
Your left thumb,
First finger,
Second finger,
Third,
Little finger,
Your left wrist,
Shoulder,
Base of the throat,
Center of the chest,
Right side of the chest,
Left side of the chest,
Center of the chest,
Base of the throat,
Mind's eye center.
Now bringing awareness to the subtle sensation of your diaphragm rising and falling,
The natural flow of breath,
Observing the spontaneous rise and fall of the diaphragm,
Observing your body breathing waves of air in and out.
Now gently invite the feeling of lightness into your body.
Notice where softness,
Lightness and ease already exist,
Perhaps in your hands,
Your face or your breath.
Where does this sensation of lightness live within you right now?
Let yourself linger in those soft light spaces as if your whole being could float in the air.
And now welcome the weight of your body.
Feel where density naturally arises,
The pull of gravity,
The bones resting,
The groundedness of being here.
Notice any heaviness,
Thickness or solidity.
Where do you feel this sense of rooted weight?
Let yourself linger in those heavy spaces as if your whole being was absorbed by the earth.
Return now to the experience of lightness,
Like a feather resting,
Lightness like a sigh released.
And once more to the sense of heaviness,
Anchoring you,
Grounding you into the earth.
Now go back and forth between feeling the grounding heaviness and the elevating lightness.
Back and forth between the two sensations at your own pace.
And now begin to sense both of these opposites together,
Welcoming the sensation of being light and heavy,
Floating and grounded at the same time.
Notice how your body holds them both,
As if you are both cloud and stone,
As if you are both breath and bone.
And now come back to the imagery,
The feelings and sensations you cultivated in your inner sanctuary.
Notice where you feel safety,
Peace and ease in your body,
Resting back into spacious awareness for the next few moments.
Resting back into the awareness that can hold it all,
Light and heavy and free.
Rest into this vast,
Wise,
Safe,
Spaciousness.
Allow yourself to simply be here,
Exactly as you are.
Now witnessing natural breath in the body.
As you inhale and exhale,
Begin to count from one up to five.
Inhale one,
Exhale one.
Inhale two,
Exhale two.
Exhale two,
At your own pace now.
Slowly waking up your body,
Now begin to sense the earth beneath you.
Take a deep breath in through the nose and exhale through the mouth.
Start to bring back some movement,
Maybe move your fingers and your toes,
Moving your head from side to side,
Taking a big stretch if it feels good.
Now begin awakening your body slowly and mindfully,
Taking a moment to pause,
Laying on one side.
Noticing how you feel after this short yoga nidra experience of sensing opposites.
Coming back to a seated position when you feel ready.
Thank you for practicing with me today.
I hope that the energies you cultivated in your practice may ripple out as waves of peace,
Safety,
And well-being for everyone,
Every being who needs them right now.
