We're on.
So welcome to this practice of yoga nidra.
For coming home.
Welcome to this practice of Yoga Nidra.
For homecoming.
Welcome home to your practice.
The practice has now begun.
And we'll begin with.
.
.
Preparing for the practice.
And part of that preparation happened even before.
You got here.
Into this moment.
So the preparation was deciding.
To practice yoga nidra today in this moment.
And we shift to the second part of the practice,
Which is settling.
There is a physical settling of the body.
As you wiggle and move and shift into more comfort.
And ease.
So just like you're listening.
Is a way of receiving touch inside the ears,
How would it be to listen to this whole physical body?
This physical body,
What it would like to tell you.
And if it could be in any way.
Even 10% more comfortable.
And honor that wish from your physical body.
And just 10%.
Letting go.
Releasing.
Being held and carried.
In this practice.
This practice which is.
A very special moment in your day and in your life where you don't have anything at all to do.
Where in this practice you belong.
You belong here.
You're in the right place at the right time.
And where there's no adventures to be had.
And no curiosity for outside.
All that adventurousness and curiosity can turn inwardly to this inner world.
As you come home to yourself through this practice.
You haven't abandoned yourself in this moment.
You've chosen.
To come home and rest within.
And being very honest with this settling process.
That you are of the utmost comfort and ease.
And if not.
.
.
Than giving yourself that.
In the most gentle way.
Turning your attention.
To the breath,
Breathing you.
And in the most gentle way,
Slowing your exhale down.
And with that,
Exhale.
Imagining that you could offer.
The weight of your body.
Down to the earth to be held and carried.
So for all the carrying that you do.
In this life.
To welcome.
Being held and carried through this practice.
Whatever.
Side of the body is closest to the earth.
Letting the weight of the body go on the exhale.
Down through that side,
Through those points of contact to be held and carried here and now.
In this practice of non-doing.
That you simply can't do wrong.
Just you don't have anything.
To do.
And welcoming whatever arises.
We can't be certain.
And welcoming whatever arises.
And whatever arises is unique to you.
It can be feelings,
Sensations,
Emotions,
Thoughts.
Make good sounds.
That you hear outside or inside.
Ever arises,
The sweeter the welcome.
The deeper the rest.
Shifting your attention to listening.
To receiving sound.
I'm straining.
No labeling needed.
And simply receiving sounds in through the ears.
To notice that some of those sounds are far away.
Above,
Beyond,
Below.
And some sounds are so close,
Like the sound of your own breath.
Breathing you.
And the next time you breathe in,
It's like breathing your attention inwards.
Guiding your listening from outside to inside.
The same care.
Love.
A loving attention that you might give to a dear friend.
Offering that to yourself and the quality of listening inwardly.
Next minute without words.
No words needed.
Or you can simply be in listening presence.
This could be a space for an intention within this practice,
A sankalpa.
Or intentionless.
Practice Nirvikalpa.
And we begin now.
An invitation.
To take awareness around the body,
Around the physical body,
A journey.
And then through.
Blowing through this land which is your body.
Shifting attention over to the right side of the body in the right hand zone.
Index finger.
Middle finger,
Ring finger,
And little finger.
Palm of the hand.
Back of the head,
The right wrist and lower arm.
Elbow.
Upper arm and the right shoulder.
The armpit.
The ribs on the right side and down to the waist.
Maybe.
Front of the right thigh and the back of the thigh.
Front of the right knee,
Back of the knee,
The shin and the calf.
Right ankle.
Heel,
Sole of the foot,
And the arch of the foot.
Top of the right foot out to the right big toe and second toe.
Ciao fourth toe and the fifth toe.
All the toes on the right foot,
The whole right foot.
The whole right leg.
The whole right side of the body.
Whole right side.
Of the body,
The whole right side.
And shifting attention over to the left side of the body into the left hand thumb.
Index finger.
Middle finger,
Ring finger,
And little finger.
Left palm of the hand,
Back of the hand,
Wrist,
And the lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left ribs on the left side of the left waist.
Front of the thigh and back of the thigh.
Left knee.
Back of the knee.
The shin and the calf.
Ankle,
Left heel and sole of the foot.
Arch of the foot.
Over to the top of the foot.
Thank you so much.
2nd toe,
3rd toe.
Fourth tone.
And the fifth toe.
All the left toes together.
The whole left foot.
Whole left leg.
Whole left side.
Of the body.
The whole left side.
The whole left side.
Taking its vengeance.
To rest on the tip of the tailbone.
Tracing the length of the spine over the curves outwards and inwards along the spine.
Tailbone,
Pelvis,
Lower back.
Middle back,
Upper back.
Back of the neck all the way up.
To the top of the head and back down.
Along the length of the spine from crown of the head to the tailbone.
Sensing the back of the pelvis,
Lower back.
Middle.
Both shoulder blades.
The whole back.
Of the torso,
The whole body.
The back of the torso.
To the back of the neck.
Back of the head,
Top of the head.
Forehead,
Both eyebrows,
And the space between the eyebrows.
Of ice.
Temples,
And cheeks.
The nose.
Saving.
Giving breath.
And the lips gently touching.
Inside of the mouth.
Tea.
Look at him,
He's on the tongue.
The whole inside of the mouth.
Front of the face,
The whole face and all of its details.
Front of the neck.
Upper chest.
Oh.
Front side.
Of the body.
Whole front side.
This whole body.
The whole body.
The most gentle way.
Shifting attention.
To the bar.
Breathing you.
How the inhale moves the body.
And how they exhale.
Moves the body.
As though the rhythm of this breath represented its own form of truth.
We're smoothing.
A deep sense of nourishment from the quiet.
And the spaces between the sounds,
Between the words.
So they could nourish you on the deepest level.
Below the surface.
Below any noise like this.
Beyond the surface into the deeper layers.
Simplicity and the quiet.
Being intentional,
Being here.
Resting in quiet.
No complexity.
Simplicity of simply being.
Sense of timelessness.
Coming home within the quiet.
Spaces between the sounds bringing you home.
No fixing or solving needed.
Welcome into being.
Simplicity,
Like.
.
.
Nature.
Or summer house.
Of the slow rhythm.
Of the holiday.
A sense of flow,
A presence.
That you recognize.
Or you're at home with whatever it is.
What's happening in and around?
Like cooking with love.
The flow of simply being.
Here and now.
Coming back to listening.
As the practice circles back.
More to close.
A return to listening inwardly.
Noticing if anything is different.
As you circle back to listening for a wordless moment.
Care and love,
Attention as you listen inwardly.
And return from this practice as it winds down.
As it circles back.
To a close.
Welcoming your senses to come awake,
Supporting you in coming back.
Beginning with your sense of hearing.
Sounds.
Receiving sounds.
Through the ears.
Sounds that are far away.
Sounds within this room.
In the very center of this sphere of sound surrounding you,
The sound of your own breath.
Shifting to your sense of touch.
Feeling the skin so alive and vibrant with sensation.
Touch of air on the skin.
Temperature of the air,
Touch of clothing.
Remembering through the body.
Where you are and what's beneath you supporting you.
Shifting to the taste inside your mouth.
Taste of rest inside the mouth,
Noticing.
Taking And through the nose.
Welcoming any scents,
Smells in the air.
Receiving your sense of smell.
And then awakening.
Here.
Sense of seeing even before opening the eyes.
So awakening the mind's eye,
Remembering this space which has supported you.
Through this practice,
Remembering where the door is.
Where the windows are if there are windows.
Can you remember what you're wearing?
And remember if there are other humans here in this room with you.
And the timing feels right.
Letting the light in.
Slowly,
Slowly.
Coming back into this space.
As the practice comes to a close,
Welcome back from your practice of Yoga Nidra.
For homecoming.
This practice is now complete.
Welcome back.
And welcome back home to yourself.
Thank you for your practice.
