Welcome i'm so glad you're here for this yoga nidra practice exploring surrender and trust This practice is an invitation to soften,
To release some of the effort of carrying everything on your own.
And to reconnect with the feeling of being supported.
Surrender does not mean giving up.
It is a gentle practice of trusting.
Of allowing.
And of recognizing that we do not always need to have every answer or every step figured out.
Sometimes when we soften our grip,
Space opens for clarity,
Guidance and deeper sense of peace.
In this practice we will create a space where you can simply rest and receive.
A space where you can simply be.
In a few moments we will begin with a few very gentle movements and nourishing breath awareness to help the body release some of the tension of the day or the week.
And then we will gradually settle into stillness for yoga nidra.
You are welcome to lie down already or to begin seated if that feels more natural for you.
Take a moment to arrive.
Notice the support beneath you.
The ground.
The mat.
The surface holding your body.
Perhaps allowing yourself to sense that you don't have to carry anything right now.
Allowing yourself to rest.
And allowing yourself to receive support.
Take a slow breath in.
And a long,
Soft breath out.
Again,
Breathing in gently.
And breathing out,
Allowing the hands and fingers to soften.
One more time.
And nourishing breath in.
And a slow,
Effortless breath out.
Mmm,
Beautiful.
Before we settle into stillness,
We will take a few gentle moments to help the body unwind and transition more naturally into rest.
The movements are soft,
Slow and simple,
And there is no right way to do them.
Just move in the way your body asks for today.
You may already be lying down or perhaps seated comfortably.
You may keep your eyes open.
Or gently let them close with your next exhale.
Begin to notice the places in the body that may still be carrying some effort from the day.
Perhaps the troll.
The shoulders.
Belly.
Or the sea.
Simply noticing without needing to change anything immediately.
Now gently begin to invite small movements into the body.
Perhaps rolling the shoulders slowly.
Softening the neck.
Moving the wreath Circling the ankles.
Whatever feels good right now for your body.
Very small movements are enough.
Allowing the body to move without needing to direct or control every detail.
Feels good.
Stretch the arms overhead for a moment.
Lengthening gently through the whole body.
Then slowly soften again.
And if it feels supportive for you.
Gently begin to move the arms with the breath.
As you inhale,
Slowly let the arms rise,
Perhaps overhead.
And as you exhale,
Slowly let them soften back down again.
Moving slowly.
Allowing the breath to guide the movement.
A nourishing breath in,
Arms softly lifting.
And a long easy breath out,
Arms returning.
One more time,
Breathing in,
Creating a little space through the whole body.
And breathing out,
Allowing yourself to soften.
Allow the arms to rest again.
Notice the bra.
Simply allowing a little more space for it to move without forcing.
Nourishing breath in.
And softening breath out.
If you are sitting,
You may bring the feet in front of you.
Knees bent and feet a little wider apart.
If you are lying down,
Simply bend the knees and place the feet on the mat a little wider apart.
Then gently allow the knees to move from side to side like windshield wipers.
Letting the movement stay easy and unforced,
Allowing the pelvis and lower back to soften a little.
Each movement a little bit more.
Beautiful.
Just gentle movement.
Beautiful.
Allow the movements to become smaller now.
Then,
Gradually come to stillness.
Simply notice what the body feels like now.
Notice the support beneath you.
The surface beneath your body,
Gently supporting you.
Allow the body to settle naturally.
Feel the effects of the movement.
Maybe the breath moving a little more freely.
The body perhaps a little softer.
The mind perhaps a little quieter.
And from here we will slowly prepare to settle more fully into rest.
Slowly begin to make your way into a comfortable resting position for yoga nidra.
Take your time as you settle.
You may wish to place a cushion or a bolster beneath the knees.
Cover yourself with the blankets.
Or use anything else that helps the body to feel warm,
Supported and at ease.
Allow the feet to fall open naturally.
Let the arms rest slightly away from the sides of the body.
Palms turned upward if that feels comfortable for you.
Take any final movements or adjustments you need now so the body can gradually become still.
Thus the body settles.
Begin to notice the simple feeling of being supported.
Ground beneath you,
Holding your body.
Allowing you to soften a little bit more.
Allow yourself to arrive here.
Fragilely.
Softly,
In your own time.
Take a long,
Slow breath in.
And a long,
Soft breath out,
Allowing the whole weight of the body to settle a little more fully.
The back of the body softening downward.
The muscles of the face softening.
The jaw on clenching.
The eyes relaxing deeply in their sockets.
And if it feels supportive for you today,
Allow the awareness to rest with the simple inner intention.
A sankalpa for this practice.
A quiet reminder of trust.
A phrase that you can gently carry with you.
Perhaps your intention today is,
I surrender.
Show me the way.
Or.
.
.
I am guided.
I am hell.
Choose the words that feel most supportive for you today.
Now,
Repeat your intention silently to yourself three times,
Allowing the words to settle gently within.
Gently allowing this intention to become a seed of trust.
A reminder that you are supported.
And that guidance can arise from within.
Now,
Begin to notice the natural rhythm of the breath.
Simply observing the body breathing.
Notice the gentle movement of the breath in the belly,
The soft rising.
And the soft falling.
Nothing you need to force.
Nothing you need to control.
Simply allowing the body to breathe in its natural rhythm.
Each inhale arriving Each exhale releasing.
Again and again.
No effort.
Simply allowing yourself to receive the breath.
Allowing yourself to be nourished by the breath.
Now,
Begin to notice the points where the body meets the ground beneath you.
The heels.
The backs of the legs.
The hip,
The bar.
The arms,
The shoulders.
The back of the head.
Feel the quiet support beneath you.
The earth holding you.
The surface beneath you carrying the weight of your body.
Allow yourself to soften into this support.
Nothing to hold up right now.
Nothing to carry.
Simply rest in here.
Being here.
Notice the breath moving through the body like gentle waves.
The inhale arriving.
The exhale releasing.
Again and again.
Slowly and naturally.
If thoughts arise that's completely okay There is nothing you need to push away.
Simply noticing.
And then gently returning to the experience of resting here.
Returning to the breath.
Returning to the feeling of being supported.
Allowing yourself to trust this moment.
Trusting that for these next few moments you can simply rest.
And now,
As the body and the mind become quieter,
We will slowly begin to move awareness through different parts of the body.
You're not imagining or analyzing the body.
You're simply feeling it.
Naming each part in your mind as awareness rests there.
Simply listening to my voice.
Allowing your awareness to move gently through the body.
Simply allowing yourself to be guided.
One part of the body at a time.
Bring your awareness to the left foot.
The soul of the food.
The HEAL.
The top of the foot.
The ankle.
Lower leg.
Bye.
Die.
The whole left leg.
Now bring your awareness to the right foot.
The soul of the food.
The heel.
The top of the foot.
The ankle.
Lower leg.
Mmmmm.
Die.
The whole right leg.
Now,
Bring awareness to the center of the forehead,
Softening the space between the eyebrows.
Simply relaxing.
Now,
Bring your awareness to the left hand.
Palm of the hand.
Back of the hand.
Dumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The wrist.
Forearm.
ELBOW Upper arm.
Shoulder.
Left armpit.
The whole left arm.
Now,
Bring your awareness to the right hand.
The palm of the hand.
Back of the hand.
Dumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The wrist forearm.
Elbow Upper arm.
Shoulder.
The right armpit.
The whole right arm.
Now,
Bring awareness to the center of the forehead,
Softening the space between the eyebrows.
Simply relaxing.
And now bring awareness to the back of the body.
The heels.
The barks of the lake.
Lower back.
Middle path.
Or burpa.
Shoulder blade.
Back of the arms.
Back of the neck.
Back of the head.
Feel the whole back of the body.
The whole back.
Of the body.
Now,
Bring awareness to the front of the body.
The forehead.
The eyes.
The cheek.
The jaw.
The throat.
The chest.
The belly.
The pelvis.
The front of the legs.
The tops of defeat.
Feel the whole front of the body.
The whole front of the body.
Now,
Feel back in front of the body together.
And front.
Together.
Now,
Feel the whole left leg.
The whole left leg.
Now.
Feel the whole right leg.
The whole right leg.
And now.
Feel both legs together.
Both legs together.
Now,
Feel the whole left arm.
Now.
Feel the whole right arm.
Now.
Feel both arms.
Together.
Both arms.
Together.
Now feel the whole left side of the body.
Now.
Feel the whole right side of the body.
And now feel the whole left and the whole right side Together.
Left.
And dry.
Together.
Now,
Bring your awareness to the center of the forehead,
The quiet space between the eyebrows.
Gently softening the space and expanding.
Simply relaxing.
Feel the whole body resting here.
The whole body breathing.
The whole body softening and relaxing.
Allowing yourself to experience the whole body as one.
Support it.
Held.
And at ease.
Now,
We begin to explore gentle opposites within the body.
There is nothing you need to force or create.
Simply noticing different qualities of experience,
Allowing each one to arise and pause.
Begin by sensing the natural difference between doing and allowing.
Perhaps noticing any places in the body that may still be gently active.
Perhaps subtle readiness to hold.
To adjust or to do something.
Simply noticing.
Without needing to change anything.
And now.
Inviting the opposite quality.
A sense of ease.
A sense of allowing.
Allowing the body to soften.
Allowing yourself to receive,
To support beneath you.
Now.
Invite a sense of lightness into the body.
As though every part of the body could become a little more spacious.
A little freer.
Almost floating.
Allowing the feeling of lightness to spread through your whole body.
And now.
Gradually,
Invite the sense of heaviness.
The pleasant weight of the body resting into the support beneath you.
Heavy.
Settled Support kid.
Completely held by the ground beneath you.
Allowing it to spread through your entire body.
Now,
Invite the subtle coolness into the body.
A feeling of freshness.
Clarity and ease.
Imagine a gentle coolness flowing through every cell of your body.
And now.
Allow a gentle warm.
Spreading softly through the body.
The hand.
The chest.
The belly.
Comforting warmth.
Nourishing.
Soothing.
Embracing Now,
Simply allow all sensations to settle naturally.
No need to choose one over the other.
Simply resting in awareness.
Allowing everything to be as it is.
Now.
Bring your awareness back to the breath.
The natural rhythm of breathing.
The inhale arriving.
Exhale,
Releasing.
Perhaps noticing that the breath itself is a beautiful expression of surrender.
The body receives each inhale.
And releases each exhale.
Without needing to control every moment.
Allow the breath to nourish the whole body.
As though each inhale creates a little more space.
And each exhale invites a little more trust.
Now.
Allow the awareness to return fully to the breath.
The natural rhythm of breathing.
The inhale arriving.
Exhale,
Releasing.
Simply resting here with the breath.
Perhaps noticing the coolness of the inhale at the nostrils.
And the gentle warmth of the exhale.
And if you wish,
You may begin to count the breaths silently.
Counting backward from 21 to 1.
As a gentle pathway inward.
Each breath,
Carrying you a little deeper into stillness.
A little closer to trust.
A little more into ease.
Begin now.
Exhaling 21.
.
.
Inhaling 21.
Exhaling 20 Inhaling.
Twenty.
Exhaling.
Nineteen allowing the breath to guide you inward.
If you lose count,
That's completely okay.
Simply begin again from 21.
Returning with kindness.
Now,
Allow the counting to gently fade into the background.
There is nothing more to do.
Simply resting.
Imagine yourself resting in a quiet,
Peaceful space.
A place where you feel safe.
Supported and at ease.
Perhaps it is a soft darkness.
A quiet fall.
A peaceful place in nature.
Or perhaps it has no form at all.
Simply a sense of ease.
There is no need to create anything.
No need to imagine perfectly.
Simply allowing yourself to be here.
Notice the quiet quality of this space.
Quietly alive.
Gentle.
Open.
Peaceful.
Feel how the breath continues all by itself.
The body breathing.
The earth supporting you.
Life gently unfolding without any effort.
Perhaps sensing a quiet wisdom.
A gentle presence.
A feeling that something greater than your thinking mind is also here.
And in this space,
You may gently offer whatever you are carrying.
Your berries your questions.
Your doubt.
Anything you have been trying to hold or figure out.
Imagine placing them softly into this space.
Allowing yourself to release.
For now.
And perhaps,
You may silently whisper.
I surrender.
Show me the way.
There is no need to look for an answer.
Simply allow these words to settle into the quiet space within you.
You do not need to know exactly how everything will unfold.
For now.
You can simply rest here.
Trusting that the next step can reveal itself in its own time.
Allow yourself to rest here for a few moments.
Supported by the Earth.
Supported by the breath.
Supported by life itself.
Simply resting here now.
Quietly.
Effortlessly.
And now.
Slowly,
Begin to return awareness to the physical body.
Notice the natural rhythm of your breath.
The feeling of the body resting on the surface beneath you.
The gentle support of the crown.
Perhaps noticing what feels present within you now.
A little more softness.
Quiet sense of ease.
A little more space within.
Or simply the feeling of being here.
Allowing the effects of this yoga nidra to settle quietly in their own time.
Trusting the quiet inner wisdom.
Allowing everything to unfold naturally.
Perhaps carrying with you a gentle reminder.
You do not need to have every answer right now.
You do not need to know every step ahead.
Sometimes clarity arrives when we soften.
And we listen.
And when we allow ourselves to be guided.
Begin to deepen the breath gently.
Inviting a little more movement back into the fingers.
The toes.
Perhaps slowly circling the wrist.
The ankles,
Whenever you are ready.
If it feels good,
Stretch the arms overhead once more.
Creating a little space through the whole body.
And slowly soften again.
When you're ready,
Bend the knees gently and slowly roll onto the right side.
Rest there for a few quiet breaths.
Feeling the body resting on the right side.
If you are moving into sleep after this practice,
You are welcome to remain here and simply continue resting.
If you will continue with your day,
Slowly roll onto your left side when you feel ready.
Take your time.
There is no need to rush.
Noticing where your body touches the mat.
Feeling how each breath gently moves through your body.
And when the body is ready.
Gently press the hands into the ground and slowly come up to a comfortable seated position.
Keeping the eyes closed if possible.
Take a moment to notice how you feel now.
Quiet.
Renewed present.
Slowly bring your palms together or place your hands over your heart space.
You carry this softness with you into your day or into your evening and night ahead.
You remember that you are supported.
And may you trust that guidance can arise.
Even when the path is not yet clear.
I surrender.
Show me the way.
Namaste
