Welcome to your yoga nidra of deep nourishment and restoration.
You may set yourself up lying down in a position in which your body feels supported.
You may lie on your side or on your back with your legs gently elevated on a couple of pillows or the seat of a chair.
You may have some blankets beneath you for cushioning or over you for warmth.
Feel free to place a pillow under your head.
As you lie down,
Soften and close your eyes.
Adjust your body in any way that may allow you to settle into stillness more easily.
Allow your whole body to nestle into the surface supporting you.
My voice will guide you through an awareness practice to support a felt sense of nourishment and restoration in your whole body.
You may drift off,
But whatever happens for you will be beneficial.
After some time of guiding you with my voice,
There will be some moments of silence.
You may extend your awareness practice or gently bring yourself out with some breathing or movement.
Allow your breath to be natural with an effortless rhythm.
Allow your mind to soften.
Anything that arises in your mind is just fine and welcome.
The essence of your being is deep nourishment and restoration.
May you feel deeply nourished and restored just as you are.
Be aware of your whole body.
Your whole body deeply nourished and restored just as it is.
Be aware of your toes.
Bottoms of toes,
Tops of toes,
Sides of toes.
Allow all of your toes to feel deeply nourished and restored just as they are.
Be aware of your feet.
Bottoms of feet,
Tops of feet,
Sides of feet.
Allow your feet to feel deeply nourished and restored just as they are.
Be aware of your ankles.
Backs of ankles,
Fronts of ankles,
Sides of ankles.
Allow your ankles to feel deeply nourished and restored just as they are.
Be aware of your lower legs.
Backs of legs,
Fronts of legs,
Sides of legs.
Allow your lower legs to feel deeply nourished and restored just as they are.
Be aware of your knees.
Backs of knees,
Fronts of knees,
Sides of knees.
Allow your knees to feel deeply nourished and restored just as they are.
Be aware of your thighs.
Backs of thighs,
Fronts of thighs,
Sides of thighs.
Allow your thighs to feel deeply nourished and restored just as they are.
Be aware into and through both of your legs.
Allow your legs to feel deeply nourished and restored just as they are.
Be aware of your hips and pelvis.
Back of hips,
Front of hips,
Sides of hips.
Allow your whole pelvis and hips to feel deeply nourished and restored just as they are.
Be aware of the back of your torso.
Lower back,
Mid back,
Upper back.
Allow your whole back to feel deeply nourished and restored just as it is.
Be aware of the sides of your torso.
Sides of abdomen,
Sides of lower ribs,
Sides of upper ribs.
Allow your sides to feel deeply nourished and restored just as they are.
Be aware of the front of your torso.
Lower abdomen,
Upper abdomen,
Lower chest,
Upper chest,
Collarbone.
Allow your front torso to feel deeply nourished and restored just as it is.
Be aware into and through your whole torso.
Allow your whole torso to feel deeply nourished and restored just as it is.
Be aware of your shoulders.
Backs of shoulders,
Fronts of shoulders,
Sides of shoulders.
Allow your shoulders to feel deeply nourished and restored just as they are.
Be aware of your upper arms.
Backs of arms,
Fronts of arms,
Sides of arms.
Allow your upper arms to feel deeply nourished and restored just as they are.
Be aware of your upper arms.
Backs of arms,
Fronts of arms,
Sides of arms.
Allow your upper arms to feel deeply nourished and restored just as they are.
Be aware of your elbows.
Backs of elbows,
Fronts of elbows,
Sides of elbows.
Allow your elbows to feel deeply nourished and restored just as they are.
Be aware of your lower arms.
Backs of arms,
Fronts of arms,
Sides of arms.
Allow your lower arms to feel deeply nourished and restored just as they are.
Be aware of your wrists.
Backs of wrists,
Fronts of wrists,
Sides of wrists.
Allow your wrists to feel deeply nourished and restored just as they are.
Be aware of your hands.
Backs of hands,
Fronts of hands,
Sides of hands.
Allow your hands to feel deeply nourished and restored just as they are.
Be aware of your fingers.
Bottoms of fingers,
Tops of fingers,
Sides of fingers.
Allow all of your fingers to feel deeply nourished and restored just as they are.
Be aware into and through both of your arms.
Allow your arms to feel deeply nourished and restored just as they are.
Be aware of your neck.
Back of neck,
Front of neck,
Sides of neck.
Allow your neck to feel nourished and restored just as it is.
Be aware of your head.
Back of head,
Top of head,
Sides of head.
Allow your head to feel deeply nourished and restored just as it is.
Be aware of your face.
Forehead,
Eyebrows,
Ears,
Upper lip.
Allow your face to feel deeply nourished and restored just as it is.
Be aware into and through your whole head and face.
Feel deeply nourished and restored just as they are.
Be aware of your whole body.
Into and through your whole body.
Your whole body deeply nourished and restored just as it is.
Continue to be aware of your whole being deeply nourished and restored just as you are.
