Daring To Rest - Yoga Nidra For Deep Rest And Deep Sleep

Use this track for deep uninterrupted sleep.

In a world that rewards constant doing, rest can feel radical. This guided Yoga Nidra practice is an invitation to dare to rest — to gently lay down effort, striving, and the quiet pressure to hold everything together. Through guided body awareness, breath, and carefully paced language, you will be supported to shift from sympathetic activation into deep parasympathetic restoration.

Transcript

Yoga Nidra for deep rest. We're going to take some time together in the practice of Yoga Nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you're on and the deep support of the earth beneath you. Inviting a slowing into the body, Letting your attention move towards your breath, Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands, Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water, Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you, Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra, The touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in, And a slow audible breath out on your out-breath, Allowing any held tension to release from the mind and body. Taking another long, Slow, Deep breath in, And exhale, Slowly letting it go, Letting the tension melt. And taking one more deep breath in, And as you exhale, Releasing it with a sigh, Letting go of anything you're holding onto or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense, As you repeat the intention, Allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart's intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body, Becoming aware of a softening, A resting, And a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot, Feeling the left foot, The right foot, And both feet together. Aware now of the left knee, The right knee, And both knees together. Aware now of the left hip, Right hip, And both hips. The left side of the torso, The right side of the torso, The whole torso. Left hand, Right hand, Both hands. Left arm, Right arm, Both arms. Left shoulder, Right shoulder, Both shoulders. The face, The throat, Left side of the face, Right side of the face, The whole face. Crown of the head, Back of the head, Back of the neck, Left side of the back, Right side of the back. The left buttock, The whole back, Left buttock, Right buttock, Both buttocks. Back of the left leg, Back of the right leg, Back of both legs, The heel of the left foot, Heel of the right foot, Both heels. Sole of the left foot, Sole of the right foot, Both soles. Whole of the left foot, Whole of the right foot, Both feet together. Now feeling the whole body, The whole body. Bringing your awareness now to the darkness in the inner eyelids and let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness, Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath and the pause at the end of your out-breath. Feeling the rise and fall of each inhalation, Each exhalation and the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath and the stillness in the pause. On the in-breath, Noticing where the breath is coming from. On the out-breath, Feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale, Saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feeling any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bring your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing. Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. Very, Very slowly. Feel your body beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body. Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back. Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need. To allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed. As an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you. Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone. On or off the body. So go ahead and find a place for your touchstone. During yoga nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this yoga nidra practice or you do not want to follow my instructions. Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in yoga nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside. The sounds inside. The sounds of your breath. And taking a deep breath in. And a slow audible breath out. On your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in. And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do. Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart's intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. The left foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. Both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. Left side of the face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Left foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. Each inhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am that. I am all that is. We are all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bring your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. Very, Very slowly. Beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body. Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back. Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need. To allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you. Hold it in your left hand and begin to feel a connection to it. Feeling it, Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone just see where you are guided to place the touchstone. On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions. Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside. The sounds inside. The sounds of your breath. And taking a deep breath in. And a slow audible breath out. And on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in. And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do. Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention. As if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness. Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself. Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love. Touching each place with your loving attention infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be centre in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light, And pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on and the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you. Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone. On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions. Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. Listening. And now noticing the sounds outside. The sounds inside. The sounds of your breath. And taking a deep breath in. And a slow audible breath out. On your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in. And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do. Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness. Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself. Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love. Touching each place with your loving attention infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Right arm. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Left side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Back of the neck. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Left foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. You can notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time. With yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in and exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in and as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be centre in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing. Holding it with a gentle awareness. And now for just a few more moments continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time. With yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed. As an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you. Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone. On or off the body. So go ahead and find a place for your touchstone. During yoga nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this yoga nidra practice or you do not want to follow my instructions. Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in yoga nidra to go in and out of conscious hearing. The deepest part of you is always listening. Listening. And now noticing the sounds outside. The sounds inside. The sounds of your breath. And taking a deep breath in. And a slow audible breath out. On your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in. And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do. Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness. Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself. Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love. Touching each place with your loving attention infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. The left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath, Noticing where the breath is coming from. On the out-breath, Feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale, Saying to yourself, I am. And as you exhale, That. I am that. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time. With yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in and exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in and as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble you follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. You can notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time. With yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out-breath, Allowing any held tension to release from the mind and body. Taking another long, Slow, Deep breath in. And exhale, Slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale, Releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention, Allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart's intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself I am. And as you exhale that. I am that. I am all that is. We are all that is. And now be still feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness in your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk you're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble you follow the river to a clear safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest bring your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing. Holding it with a gentle awareness. And now for just a few more moments continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body. Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. And you can notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back. Making yourself as comfortable as you can. Lying on your back feeling free to make any adjustments that you need. To allow you to settle with ease into this precious time. With yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Thank you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in and exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in and as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. Each inhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary, Experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on and the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in and exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in and as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary, Experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on and the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone on or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in and exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in and as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Left hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. Left side of the face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Left leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. Completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath, Noticing where the breath is coming from. On the out-breath, Feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale, Saying to yourself, I am. And as you exhale, That. I am that. I am all that is. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bring your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing. Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. Very, Very slowly. Beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body. Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back. Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need. To allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you. Hold it in your left hand and begin to feel a connection to it. Feeling it, Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone. On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions. Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside. The sounds inside. The sounds of your breath. And taking a deep breath in. And a slow audible breath out. And on your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in. And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do. Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention. Imagine as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath, Noticing where the breath is coming from. On the out-breath, Feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale, Saying to yourself, I am. And as you exhale, That. I am that. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, And relaxed. Light and pleasant. Noticing any areas of softness, Softening, Without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bring your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. To see if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing. Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. Very, Very slowly. Beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body. Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back. Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need. To allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone, On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice, Or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to, Or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in, And a slow audible breath out. On your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in, And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in, And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense, As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot, Feeling the left foot, The right foot. And both feet together. Aware now of the left knee, The right knee, Both knees together. Aware now of the left hip, Right hip, Both hips, The left side of the torso, The right side of the torso, The whole torso. Left hand, Right hand, Both hands. Left arm, Right arm, Both arms. Left shoulder, Right shoulder, Both shoulders, The throat. Left foot, Left side of the face, Right side of the face, The whole face. Crown of the head, Back of the head, Back of the neck, Left side of the back, Right side of the back. Back of the neck, The whole back, Left buttock, Right buttock, Both buttocks. Back of the left leg, Back of the right leg, Back of both legs. Both legs, The heel of the left foot, Heel of the right foot, Both heels. Both soles, Sole of the left foot, Sole of the right foot, Both soles, Whole of the left foot, Whole of the right foot. Both feet together. Now feeling the whole body, The whole body. Bringing your awareness now to the darkness in the inner eyelids and let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath and the pause at the end of your out-breath. Feeling the rise and fall of each inhalation, Each exhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath and the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open, Spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am that. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk you're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble you follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing. Holding it with a gentle awareness. And now for just a few more moments continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. Very, Very slowly. Beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body. Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day. Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back. Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need. To allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on. And the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body. Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed. As an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you. Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone. On or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions. Know that you always have this inner sanctuary to return to. Or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside. The sounds inside. The sounds of your breath. And taking a deep breath in. And a slow audible breath out. On your out breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in. And exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in. And as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do. Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness. Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself. Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love. Touching each place with your loving attention infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. And the pause. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath, Noticing where the breath is coming from. On the out-breath, Feeling the open, Spacious expanse around you. And the pause. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale, Saying to yourself, I am. I am. And as you exhale, That. I am that. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft. Relaxed. Light. And pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble, You follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bring your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence. Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments, Continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you. Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra. Yoga nidra for deep rest. We are going to take some time together in the practice of yoga nidra. So please take some time to lie down on your back, Making yourself as comfortable as you can. Lying on your back, Feeling free to make any adjustments that you need to allow you to settle with ease into this precious time with yourself. And now notice the contact points between your body and the surface that you are resting on. Feeling the support of the surface that you are on and the deep support of the earth beneath you. Inviting a slowing into the body. Letting your attention move towards your breath. Feeling the air on the skin. And listening now to the sounds around you. Here's a quote from the meditation teacher Thich Nhat Hanh on rest. My dear friends, Suppose someone is holding a pebble and throws it in the air and the pebble begins to fall down into a river. After the pebble touches the surface of the water, It allows itself to sink slowly into the river. It will reach the bed of the river without any effort. Once the pebble is at the bottom of the river, It continues to rest. It allows the water to pass by. I think the pebble reaches the bed of the river by the shortest path because it allows itself to fall without making any effort. We can allow ourselves to rest like a pebble. We can allow ourselves to sink naturally without effort to the position of resting. And so now relaxing the arms by the sides of the body, Placing the hands in any position that is comfortable for you. Feel the energy in your arms and in your hands. Allowing the eyes to be gently closed as an invitation to journey inwards. So sinking into this place of rest like a pebble dropping into the water. Inviting yourself to come home to your body. Sensing how the body is meeting the surface below you. Sensing where you connect as well as the quality of the connection with the surface beneath you. Feeling the earth gently hold you and the air around embrace you. Now if you have a touchstone, An object from nature or an object that is comforting for you, Hold it in your left hand and begin to feel a connection to it. Feeling its texture, Shape, Perhaps its temperature, Its energy. And once you feel the connection to the touchstone, Just see where you are guided to place the touchstone on or off the body. So go ahead and find a place for your touchstone. During Yoga Nidra the touchstone can absorb any energy you want it to hold. And if you don't have a touchstone, Just feeling your inner sanctuary within you. This might be a neutral place in the body or an image of nature that brings you a feeling of comfort, Peace and calm. So if any discomfort arises during this Yoga Nidra practice or you do not want to follow my instructions, Know that you always have this inner sanctuary to return to or you can bring your awareness to your touchstone. It's natural in Yoga Nidra to go in and out of conscious hearing. The deepest part of you is always listening. And now noticing the sounds outside, The sounds inside, The sounds of your breath. And taking a deep breath in and a slow audible breath out on your out-breath allowing any held tension to release from the mind and body. Taking another long slow deep breath in and exhale slowly letting it go, Letting the tension melt. And taking one more deep breath in and as you exhale releasing it with a sigh. Letting go of anything you're holding on to or thinking about, Letting it go into the earth. The earth can hold everything while you rest. It's time to give yourself permission to just be. There's nothing to do, Nowhere to go. Saying gently to yourself, I give myself permission to rest. And now it's time to set a heartfelt intention. So listen for a while and let your intention emerge from your heart. If you are open to it, Perhaps ask yourself, What does my heart long for? And if an intention emerges, Allow yourself to imagine the intention as if it is already happening. Repeating the intention now three times in the present tense. As you repeat the intention allowing the words to settle at the heart center. And now rest in divine stillness, Allowing the intention to be planted like a seed in fertile soil. And if no intention is present yet, Simply be open to allowing the heart intention to arrive in its own way and time. We'll begin now to take a journey through the landscape of your body. When you hear the body part named, You can say the name of the body part to yourself, Sensing that area of your body. Becoming aware of a softening, A resting and a stillness at that particular body part. Seeing if you can rotate awareness around the body with love, Touching each place with your loving attention, Infused with gentle care. Starting now at the left foot. Feeling the left foot. The right foot. And both feet together. Aware now of the left knee. The right knee. Both knees together. Aware now of the left hip. Right hip. And both hips. The left side of the torso. The right side of the torso. The whole torso. Left hand. Right hand. Both hands. Left arm. Right arm. Both arms. Left shoulder. Right shoulder. Both shoulders. The throat. Left side of the face. Right side of the face. The whole face. Crown of the head. Back of the head. Back of the neck. Left side of the back. Right side of the back. The whole back. Left buttock. Right buttock. Both buttocks. Back of the left leg. Back of the right leg. Back of both legs. The heel of the left foot. Heel of the right foot. Both heels. Sole of the left foot. Sole of the right foot. Both soles. Whole of the left foot. Whole of the right foot. Both feet together. Now feeling the whole body. The whole body. Bringing your awareness now to the darkness in the inner eyelids. And let go completely. And now it's time to bring awareness to your breath. Let the breath be center in your awareness. Existing entirely with your breath. Allowing your breath to be just as it is. Noticing how your breath flows without any direction or guidance from you. Just feeling and allowing the natural rhythm of breathing. Bringing your attention now to the short pause at the top of your in-breath. And the pause at the end of your out-breath. Feeling the rise and fall of each inhalation. Each exhalation. Each inhalation. And the pause. Feeling the space at the top and at the bottom of each breath. Feeling the stillness there. Sensing the moving breath and the pause. The moving breath and the stillness. Feeling the natural rhythm of breath. And the stillness in the pause. On the in-breath noticing where the breath is coming from. On the out-breath feeling the open spacious expanse around you. Feeling the nourishment of the breath as you inhale. Feeling the merging of the breath with infinity as you exhale. Now as you inhale saying to yourself, I am. And as you exhale, That. I am all that is. We are all that is. And now be still, Feeling the darkness in your inner eyelids. Bringing your attention to the body and now noticing any areas of tightness and holding. Feel any areas where you are suppressing or constricting or tightening. Just noticing what arises in this moment in your awareness, In your body. Allowing space for whatever is here. Letting any noticing of tension or constriction be here with friendliness. And now noticing areas of the body that feel soft, Relaxed, Light and pleasant. Noticing any areas of softness, Softening without analyzing. Just exploring each area. Allowing space for what is here. Exploring the sensations with openness. Allowing the body just to reveal itself. And now bringing your attention back to the space between the eyebrows. Taking some time just sensing this open, Expansive inner awareness. Now imagine yourself walking slowly in nature along a beautiful river. Taking in the beauty of the trees and the greenery around you. Noticing the vastness of the sky above you. Feeling the solidity of the earth with each step beneath you. On the way in this walk, You're picking up a pebble. Feeling its soothing texture in your hands as you walk. Holding the pebble you follow the river to a clear, Safe space. Seeing yourself now sitting on the banks of the river as you sit in contemplation. Listening to the sounds of the water. Sensing the movement of your breath. Looking deeply into the water. Crystal clear. And now seeing yourself dropping your pebble from your hand down into the water. Watching it sink down and down into the bed of the river. The river moves and the pebble rests. Seeing yourself now resting by the side of the river. Feeling the peace of this place. And the deep rest of being. Sensing the space between your eyes. Allowing yourself to just rest in stillness. In the sanctuary experiencing moments now of silence. Allow the silence to cover you. Cozy. Everything just as it is. You just as you are. And from the sanctuary of rest, Bringing your intention back into your awareness. And now repeating your intention three times from your heart space. Allowing that intention to fill your whole being. Deepening your breath now. And feeling and sensing a circle of wise beings around you. A council of wise support. In the form of guides, Teachers, Wise beings in whatever shape and form. Feeling their presence, Their support. Feeling them sending energy into areas that need it. And now bringing attention to your heart. Taking time just to listen to the heart. See if there's a message in the heart waiting for you. Listening in a new way. Whatever you receive, Even if it's nothing, Holding it with a gentle awareness. And now for just a few more moments continue to stay in this place of silence. Awareness. Oneness. Aware of your heart. And very, Very slowly beginning to emerge from your yoga nidra. Feel your body connected to the surface beneath you, Grounded. Feel your clothing against your skin. And you can slowly begin to move the body, Maybe checking where you want to move from. Which part of your body is calling out to move ever so slowly. And then just allow yourself to make some small movements from that area. Notice the whole of you as you awaken. Notice the nectar of rest in your body. And see if you can carry that nectar into your day, Into your life. May we all be safe. May we all be happy. May we be rested. May we take care of ourselves and each other with ease and with joy. This completes yoga nidra.