Welcome to this yoga nidra practice for general healing.
Allow yourself to rest lying down,
Maybe a small cushion under the head,
Bolster under the knees,
Maybe a light covering over the eyes and face,
Allowing yourself to be comfortable,
Letting go of any holding,
Any tension in the body,
Maybe being aware of the space that the body occupies on the surface you're resting on,
Having a sense of how the earth is supporting your body,
Gravity gently drawing the body towards the earth.
If you notice any areas of tightness or tension,
Maybe on out breath,
Letting this tension release and let go.
Doing whatever you need to be comfortable,
To allow the body to rest in stillness.
You might like to visualize drawing three circles of light clockwise around your body,
Allowing the shield of light to cocoon you as you rest in stillness and silence for this practice.
Then the invitation is to gently release into effortless awareness,
Allowing the body and mind to be relaxed,
But setting an intention to stay awake for the entirety of this practice.
Body may sleep,
Mind may sleep,
But awareness stays aware.
Allowing the awareness to shift to the breath,
As you watch the breath be aware of the abdomen rising and falling softly,
No need to shape the breath at this point.
And then you might like to bring in some intentional diaphragmatic or belly breath.
Inhale,
Belly expands.
Exhale,
Belly softens.
Just doing a few rounds of this at your own rate,
Allowing the breath to be slow and smooth.
No pause between the inhale or exhale.
Breath is easeful,
Smooth and continuous.
As the mind becomes calm,
Clear and at ease,
Let the breath practice go as you release control of your breath,
Surrendering.
You are no longer the breather.
You are spacious awareness.
For the next part of this practice,
I invite you to bring awareness to different parts of the body as we awareness.
And at these points,
You might like to imagine sense or feel a blue star like point of light.
And at each of these points,
You might like to bring in the mantra Om Som,
Or maybe another word of healing and nurturing that resonates with you.
So let the awareness settle at the midbrain,
Blue starlight point of light here,
Om Som.
Awareness then travels to the throat center,
Blue starlight point of light,
Mantra Om Som.
Awareness travels to right shoulder,
Point of light,
Om Som.
Right elbow,
Point of light,
Right wrist,
Point of light at the tip of the right thumb,
Tip of the right index finger,
Tip of the middle finger,
Ring finger,
Little finger,
Point of light at the right wrist,
Om Som.
Right elbow,
Right shoulder,
Throat center,
Blue starlight point of light,
Mantra Om Som.
Left shoulder,
Point of light,
Left elbow,
Left wrist,
Tip of left thumb,
Tip of the left index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
Throat center,
Blue point of light,
Om Som.
Awareness travels to the heart center,
Blue point of light,
Om Som.
Right chest,
Point of light,
Heart center.
Left chest,
Point of light,
Heart center.
Navel center,
Top of sacrum,
Right hip,
Point of light,
Om Som.
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Point of light,
Top of sacrum,
Left hip,
Point of light,
Om Som.
Left knee,
Left ankle,
Point of light at the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Point of light at the left ankle,
Left knee,
Left hip,
Top of sacrum,
Point of light at the navel,
Om Som.
Heart center,
Point of light,
Throat center,
Blue starlight,
Point of light,
And midbrain,
Om Som.
And as I invite you to begin to sense the body as space.
You might sense,
See,
Or visualize all these points we visited in the body as stars in the night sky.
Constellations within you as space.
And you are the consciousness pervading that space.
The stars are luminous.
The breath is like an effortless wave of surrender.
Allowing yourself to rest in stillness,
Letting go of any remaining effort.
Body sleeps,
Mind sleeps,
Awareness stays aware.
And become aware of yourself resting on a soft luminous pastel rose colored cloud.
You are surrounded by this cloud.
There's no effort as you simply rest on a rose colored cloud.
You begin to merge with this healing presence as all other boundaries dissolve.
You might even like to sense that you become the rose colored cloud.
And then let go completely.
No images,
No visualizations.
Just allowing yourself to dissolve into the timeless stream of being.
The space inside is the same as the space outside.
There is just sleep and being.
Just being and consciousness.
Begin to come back to and remember your body as it rests here.
Releasing the three circles of light anti-clockwise from around the body.
Gently coming back to your breath.
Sensing the breath a bit fuller.
Maybe sensing the breath as it reaches the hands,
The fingertips.
The breath reaching down to the feet,
The toes.
Becoming aware of your physical body as it rests here.
The surface it's resting on.
Becoming aware of your surroundings.
Welcoming back sounds,
Sensations.
You're bringing a little bit of gentle movement back to the body.
Maybe beginning by wiggling fingers,
Toes,
Rotating wrists,
Ankles.
And maybe some slightly bigger movements,
Stretching,
Whatever feels nourishing in this moment.
And then allowing yourself to roll to one side and rest there for a few more breaths.
And slowly,
Gently,
Kindly sitting up to a comfortable seated position.
And you might like to reclose the eyes if they're open.
And as we begin to rub the palms together.
Ready to palm the eyes in a moment.
So rubbing the palms together.
Allowing this to bring you back to the present moment.
Back into your physical body.
Feeling the warmth.
And as the palms feel warm,
Let them be placed over the closed eyes,
Sealing out the light.
And then allow your eyes to open gently,
Blink into this darkness.
And then allowing the palms to gently move away,
The light filters back in.
As you maybe sit quietly for a breath or two.
Reflecting on the effects of this practice.
Before you go about the rest of your day.
This practice is now complete.
