Namaste.
Welcome.
I'm so glad you're here for this yoga nidra practice.
In a few moments we will begin with a few very gentle movements.
And nourishing breath awareness.
Help the body release some of the tension of the day or night.
And then we will settle into stillness for Yoganidra.
You are welcome to lie down already or to begin seated if that feels more natural for you.
And if you are practicing in the morning,
Let this be a soft and quiet beginning to your day.
And if you are practicing in the evening,
Let this be a gentle way to release the weak and arrive in rest.
You can simply listen,
Feel,
And allow the practice to meet you exactly where you are.
So let's take a slow breath in.
And a long,
Slow breath out.
Again,
Breathing in gently.
And breathing out,
Letting the shoulders soften.
One more time.
And nourishing breath in.
And the slow breath out.
Beautiful.
Before we settle into stillness,
We will take a few gentle moments to help the body unwind.
And transition more naturally into deep breath.
These movements are soft,
Slow and simple.
And there is no right way to do them.
Just moving the way your body asks for it today.
You may already be lying down or perhaps seated comfortably.
You may keep your eyes open or gently let them close.
Begin by noticing the places in the body that feel maybe a little bit tender.
Perhaps the shoulders.
Draw the heap.
Perhaps the eyes.
Without needing to change anything immediately,
Simply notice.
Mmm,
Beautiful.
Now gently begin to invite small movements in the body.
Perhaps rolling the shoulders slowly.
Softening the neck.
Making gentle circles.
Or any other movement.
Your body asks for right now.
Moving the wrist Maybe circling the ankles.
Very small movements.
Harina!
If it feels good,
Stretch the arms overhead for a moment.
Lengthening gently through the whole body.
And 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,
Without effort.
Letting the breath guide the movement.
Your comfortable pace.
Nourishing breath in,
Arms softly lifting.
And a long easy breath out,
Arms returning.
Beautiful.
One more time,
Breathing in,
Creating a little space through the whole body.
And breathing out,
Softening.
Allow the arms to rest again.
Notice the breath.
Simply allowing a little more space for it to move without forcing it deeper.
Breathing in.
And breathing out slowly.
Again,
A nourishing breath in.
And a long softening breath out.
If you are lying down,
Perhaps gently sway the knees from side to side.
Rock the pelvis a little,
Massaging the lower back softly into the ground.
If you are seated,
Perhaps gently circling the spine.
Or leaning slightly from side to side.
Gentle movement.
Allow the movements to become smaller now.
Simply noticing what the body feels like now.
Notice the support beneath you.
The ground.
The mind.
The surface beneath your body.
Gently supporting you.
Allow the body to settle naturally.
Feel the effects of the movement.
The breath moving a little more freely.
The body perhaps a little softer.
The mind perhaps a little quieter.
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 bolster beneath the knees.
Cover yourself with a blanket.
Reuse anything else.
That helps the body feel warm.
Support it in that E.
Allow the feet to fall open naturally.
Let the arms rest slightly away from the sides of the body.
Palms turn.
Upward.
That feels comfortable for you.
Take any final movements or adjustments you need now.
So the body can gradually become still.
And as the body settles,
Begin to notice the simple feeling of being supported by the ground beneath you.
Allowing the body to arrive here.
Gradually.
Softly.
In its own time.
Take a slow breath in.
And exhale gently through the mouth.
Again nourishing breath in and a long,
Soft breath.
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 a simple inner intention.
Sankalpa for this practice.
Nothing complicated.
Perhaps simply I allow myself to rest.
Or I am nourishing my body.
Gently repeat your intention for yourself.
And now,
Begin to notice the natural rhythm of the breath.
There is nothing you need to change.
Simply observing the body breathing.
Notice the gentle movement of the breath in the belly.
The soft rising.
The soft falling.
Perhaps noticing how each exhale invites a little more settling.
And each inhale creates a quiet sense of nourishment within the body.
Allow the breath to move in its own natural rhythm.
No effort.
Simply allowing the breath to nourish your body.
Begin to notice the points where the body meets the ground beneath you.
The heels,
The backs of the legs.
The Heap.
The bar.
The arms.
The shoulders The back of the head.
Feel the quiet support beneath you.
Allowing the body to rest here.
Gently.
Effortlessly.
As though the whole back of the body could soften downward.
Notice the breath moving through the body like gentle waves.
The inhale arriving.
Exhale,
Releasing.
Again and again.
Slowly.
Naturally.
If thoughts arise,
That's completely okay.
There is nothing you need to push away.
Simply noticing.
And gently returning to the experience of resting here.
Allowing yourself to be nourished by the breath.
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.
And noticing whatever is present.
As awareness moves through the body.
You may begin to settle more deeply into rest.
Bring your awareness to the left foot.
The soul of the food.
The heel.
The top of the foot.
The ankle.
Lower leg.
Hmm.
Die.
The whole left leg.
Bring awareness to the right food.
The soul of the foot.
The heel.
The top of the foot.
The ankle.
Lower leg.
Hmm.
Die The hip.
The whole right leg.
Now.
Bring awareness to the center of your forehead.
Softening the space between the eyebrows.
Simply relaxing.
Now bring your awareness to the left hand.
The palm of the hand.
The back of the hand.
The fingers.
Dumb.
Index finger.
Middle finger.
Ring finger.
Little finger wrist Forearm.
Elbow.
Upper arm.
Shoulder.
The left armpit.
The whole left arm.
Now bring your awareness to the right hand.
The palm of the hand.
The back of the hand.
The fingers.
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.
Now bring awareness to the back of the body.
The heels.
The backs of the legs.
The hips.
Lower back.
Middle bar upper back.
Shoulder blade.
Back of the arms.
Back of the neck.
Back of the head.
Feel the whole back of the body.
Umbrella.
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 leg.
The tops of the feet.
Feel the whole front of the body.
And Rilla.
Now.
Feel the back and the front of the body together.
The back.
And the front of the body.
Together.
Now feel the whole left leg.
The whole right leg.
Both legs.
Together.
Feel the whole left arm.
The whole right arm.
Both arms.
Together.
Feel the whole left side of the body.
The whole right side of the body.
Left and right.
Together.
Nice.
And dry.
Together.
Now bring your awareness to the center of the forehead.
The quiet space between the eyebrows.
Gently softening this space.
Expanding.
And relaxing.
Feel the whole body.
Resting here.
The whole body breathing.
The whole body is softening.
Nourished by the breath.
Now we begin to explore gentle opposites within the body.
There is nothing you need to force or create.
Simply noticing.
Whatever naturally arises.
Begin by.
.
.
Inviting lightness.
In the body.
As though the body could feel spacious.
Life.
Almost floating.
And now gradually invite a sense of heaviness.
The pleasant weight of the body.
Resting down into the ground.
Heavy.
Saddle.
Supported.
Now.
Invite a subtle sense of coolness.
Into the body.
Fresh.
Clear.
And now,
Allow gentle warmth.
Spreading softly through the body.
The ham,
The chest.
The belly.
Nourishing warmth.
Now,
Simply allow all sensations to settle naturally.
No need to choose one over another.
And bring your awareness back to the breath.
The natural rhythm of breathing.
The inhale arriving.
The exhale releasing.
Perhaps you notice the coolness of the inhale at the nostrils.
And the gentle warmth of the exhale.
Allow the breath to nourish the whole body.
As though each inhale creates a little more space.
And each exhale invites a little more rest.
If you wish,
You may begin to count the breaths silently.
Counting backward from 21 to 1.
Each breath,
One number.
Slowly and effortlessly.
Exhaling 21 Inhaling 21 Exhaling.
Twenty.
Inhaling 20.
Exhaling.
19 Just continue on your own.
Allowing the breath to guide you inward.
If you lose count,
That's completely okay.
Simply begin again from 21.
Slowly letting the breath guide you deeper into stillness.
Now allow the counting to fade into the background.
No need to continue counting now.
Simply resting.
Imagine yourself resting in a quiet,
Peaceful space.
A space that feels calm.
Say.
.
.
And deeply nourishing for you.
Perhaps it is a soft darkness.
A quiet room.
A peaceful place in nature.
Or simply a feeling.
There is no need to create anything clearly.
Simply allowing.
The feeling of rest.
Notice the quality of stillness in this space.
Just quiet presence.
Feel how your body is being breathed.
Supported by the rhythm of life moving through you.
Just resting here.
Perhaps noticing the natural quiet that begins to appear.
Like a calm space beneath the surface of water.
Still.
Open.
Peaceful.
Allow yourself to rest here for a few moments.
Nourished by stillness.
Nourished by the breath.
Nourished by deep breaths.
And perhaps sensing that deep rest is not something you need to create.
It's something the body already knows.
Just resting here now.
Quietly.
Effortlessly.
Just sinking into deep nourishing rest.
Beautiful.
Very slowly.
Into return awareness to the physical body.
Notice the natural rhythm of the breath.
The feeling of the body resting.
Contact with the ground.
And perhaps noticing what feels present within you now.
A little more softness.
A little more quiet.
A little more space within.
Or simply the feeling of being here.
Allow the effects of Yoganidra to settle quietly in their own way.
No need to analyze the experience.
No need to hold on to anything.
Begin to deepen the breath.
Gently.
Inviting a little more movement back.
Into the body.
Gently and slowly moving your fingers.
Your toes.
Perhaps slowly moving the wrists or ankles.
If it feels good,
Stretch the arms overhead once again.
Creating a little space through the whole body.
And slowly soften again.
When you're ready,
Bend the knees gently and slowly roll onto your right side.
Resting 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.
Slowly rolling onto your left side.
Noticing where your body touches the mat.
Feel how each breath gently moves your body.
And the body is ready.
Gently press the hands into the ground and slowly come up.
Comfortable seated position.
Keeping the eyes soft or closed if possible.
Take your time.
Take a moment to notice how you feel now.
Why?
Renewed present.
Slowly and mindfully bring your palms together.
Place your hands over your heart space.
May you carry this softness with you into your day or into your evening and night ahead.
Thank you so much for sharing this practice with me.
Namaste.
