Welcome to this yoga nidra for joy Joy can be sudden and unexpected and even fleeting.
And too often we let it slip away or hesitate to accept its sweetness.
There is actually an abundance of joy in the world if we notice.
Often,
In times of trouble,
We can forget to look for the joy.
This yoga nidra reminds us that joy is plenty.
So begin by lying down in a comfortable position.
Letting the body be supported by the floor.
The earth.
The ground beneath you.
Making sure you are as comfortable as possible.
That the palms turn upwards in a gesture of receiving.
And take a slow and hurried breath in.
And a soft exhale out through the mouth.
There is nowhere to go.
Nothing to achieve,
Just this.
As you allow the eyes to gently close.
Feel the contact points of the body.
The heels,
Calves.
Hips.
Back.
Palms.
Hate.
And I'll become aware of the ears.
And the capacity to listen.
As I read these words by Mary Oliver.
If you suddenly and unexpectedly feel joy,
Don't hesitate.
Give into it.
There are plenty of lives and whole towns destroyed or about to be.
We are not wise and not very often kind.
And much can never be redeemed.
Still,
Life has some possibility left.
Perhaps this is its way of fighting back.
That sometimes something happened better than all the riches or power in the world.
It could be anything.
But very likely you notice it in the instant.
When love begins.
Anyway,
That's often the case.
Anyway,
Whatever it is,
Don't be afraid of its plenty.
Joy.
Is not made to be a crumb.
And as you allow those words just to enter the body and the heart Start to breathe with the space of the heart.
In yoga nidra we plant a quiet seed.
A simple truth spoken in the present tense.
And intention for our lives.
So take some time now just to repeat that intention to yourself in the space of the heart three times.
And if you like,
Today you might also gently introduce the intention.
I receive joy.
I am open to the fullness of life.
Repeating it silently three times as if you're placing it into the heart.
And now we will move awareness through the body.
Not to change anything,
But simply to notice,
Perhaps even to breathe kindness to a particular part of the body.
Starting with the space of the heart.
And now bring awareness to the right hand thumb.
Second finger.
Third finger fourth finger.
Little finger palm of the hand.
Back of the head.
Right wrist.
For you.
Cowboy.
ABBA on.
Shoulder.
Red waist.
Bye.
Knee.
Cough.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Right big toe sick into her.
Filter.
Fourth time.
And little toe.
Attention now to the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Little finger palm of the hand.
Back of the head.
They have dressed.
For Alba.
Upper arm.
Shoulder.
Lift waist thigh.
Knee.
Calm.
Left ankle.
Heal.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second time.
Third time.
Fourth term.
Little turn.
Bringing attention now to the back of the body.
Aware of the back of the body.
The spine.
Shoulder blades.
Middle back.
Lower back.
Whole of the back.
Back of the head.
Front of the body.
Forehead.
Right eye.
Left eye.
Both eyes together.
Right cheek.
Left cheek.
Both cheeks together.
Upper loop.
Lower lip.
Both lips.
Jewel.
Through it.
And back down to the heart.
Now feel the whole body.
The whole body.
Feeling the whole body together.
Resting now in the felt sense.
Of the whole body.
Now bring attention to the natural breath.
I need to deepen that symbol.
Noticing,
Rising.
And four lengths.
On the in-breath away of a quiet receiving.
The out-breath a gentle releasing.
Feel the breath flowing.
And sense the breath moving in and out of the heart center.
Inhaling a soft expansion.
Exhaling and softening.
Letting them breathe happen on its own.
Non-notice.
Heaviness.
Feeling of gravity.
Sense of the weight of the world.
Noticing heavy.
Harry.
.
.
Now start to notice lightness.
A light breeze on the skin.
There's more kindness in the heart,
Feeling lightness in the body.
Lightness.
Now become aware of heaviness and lightness.
Aware of heavy and light moving between them slowly.
Both can be hair heavy and light.
Now bring your attention to the space between the eyebrows and rest here.
Now imagine yourself walking somewhere simple and ordinary.
Perhaps it's near water or perhaps it's under trees.
Perhaps it's in your own kitchen.
And then something happens.
It could be anything.
A shaft of light through the windows.
The sound of birds.
A happy memory.
The face of someone you love.
The gentle realization that You are here.
Feeling that very beginning of joy.
Hearing these words inside of you.
If you suddenly and unexpectedly feel joy,
Don't hesitate,
Give into it.
Letting those words land.
Sensing love beginning.
Warmth of connection the softening in the chest.
Splitting joyful the whole body.
From the crown.
To your toes.
A steady glow from the heart throughout.
Wrist here.
Letting joy be abandoned.
Now simply fleeing,
Feeling this.
Feelings of afterglow in the body,
No effort.
Just awareness resting in awareness.
Letting whatever is here be here.
Of joy is here,
Letting it be here.
If quiet is here,
Let it be here.
Life moving through you.
Start to notice the breath moving in the region of the chest.
Taking time now to return to the intention you set at the beginning of this practice.
Repeating it three times gently.
Of feeling.
Or simply using the intention,
I receive joy.
Letting that seed plant itself.
Now begin to feel the physical body.
The surface beneath you the texture of clothing.
Start to notice the room around you.
Noticing the breath.
Beginning to you.
Wiggle the fingers.
And the toes.
Breath becoming deeper.
Perhaps inviting the arms to stretch overhead.
Rolling gently to one side and resting here for a moment.
Like someone who does not rush joy away.
And you feel ready you can take your own time to come up to sit taking with you.
That remembrance.
Joy is not made to be a crumb.
This yoga nidra.
Is now complete.
