This specific yoga nidra practice is an experience into deep rest,
And this is for you,
From my heart to yours.
Moving from that wise breath,
Knowing there's nothing that you're doing wrong,
There's nothing that needs to change,
Simply being here and now is more than enough.
Just calling in all parts of you,
Every single layer of you,
All parts are welcome here.
There's nothing to force and nothing to fear.
Just resting in this moment exactly as you are,
Unique in every breath,
Reinventing yourself over and over again.
You are safe here and you are supported and you are held by the earth.
And as the world around you continues to move,
Sounds can come and go and sensations can arise and fade.
Just let them all be a part of this unique experience,
Guiding you deeper into you,
Welcoming you home to yourself,
To this very moment,
To the togetherness of resting.
And however this experience unfolds,
Trust the uniqueness of it.
Whether you drift into a sleepy state or you're awake and aware,
Or you hover somewhere in between those spaces,
There's always a part listening.
There's always a part here,
Allowing you to arrive exactly as you are.
So take a big,
Big inhale into your whole body,
Take a big breath in.
And then exhale everything out.
Letting your bones land on the earth.
Letting your breath guide you inward.
Letting yourself dissolve and ground into the earth,
Breathing and resting together here and now.
Bring your awareness to the hinge of your jaw and let your jaw slacken.
You can even open and close your mouth if you need.
Then let the root of your tongue to the tip of the tongue.
Let the whole tongue spread out in your mouth.
Now draw your attention to the space behind your eyelids.
Imagine this deep spaciousness here.
And if any thoughts come,
Just let them float untethered,
Letting your focus move from the front brain to the back brain and letting everything settle down.
Relaxing the back of the head and the back of the throat and the back of the shoulder blades,
Letting gravity tuck you in and just cozy up and feeling the lungs and the organs settle into the back of your body.
Softening with every single exhale.
Visualize your muscles like peeling off of your arms and just melting down.
The skin softens.
The eyes soften.
And we breathe and rest together.
And so on one level,
Our life and body can feel dense and solid like a structure.
And yet beneath the surface,
Everything is fluid.
Water and space and atoms,
Clusters of vibration and energy.
Ever shifting river of energy with every breath that you take.
Every breath,
A part of this river.
Every cycle,
We shape shift.
Letting the breath carry the moment.
Letting the breath guide you.
And as we move into deep rest.
The thinking mind dissolves.
And we peel back the layers and come home to who we really are.
Where perception expands and darkness soothes.
Our nervous system gets to receive.
And so in this moment,
As we take a journey around the body.
We'll move awareness with a gentle illumination.
Imagining a star.
A star in the night sky,
A dark night sky with this bright star in the sky.
And imagine that each star will move around your body,
Creating a constellation of you.
Beginning at the very tip of the tongue,
Placing a bright star at the tip of the tongue.
And then a star on the floor of your mouth and the roof of your mouth.
A bright star on each of your teeth and gums.
Inside of the cheeks.
Moving to the ears.
Placing stars on the right ear and then the left ear.
And then a star on the crown of the head and the back of the head.
Star on the right temple and left temple and your forehead.
Star on the right eye and the left eye and your eyebrows.
Star on each of your cheeks and the bridge of the nose.
Each of your nostrils.
A bright star illuminating the upper and lower lips.
Little stars along your entire jawline.
Stars on the throat and the left and right collarbone.
The shoulders.
Tiny little stars filling the upper arms and elbows.
Tracing down the forearms to the wrists and the palms of the hands.
Tiny little stars filling your fingers.
Stars in the palms of your hands and the back of your hands.
Stars back up the arms into the chest.
To the ribcage and down the whole entire spine from the back of the skull to the tailbone.
Bright stars at the navel center and the pelvis.
Stars on the right leg and the left leg.
The left knee and the right knee.
Star on both of your shins and calves and ankles.
Stars on the soles of your feet,
The arch of the foot,
The ball of the foot and each of your toes.
All ten toes lit up with starry awareness.
The feet.
The legs.
The torso and arms.
The whole head.
From the top of the head to the soles of the feet.
Tiny little stars illuminating your whole entire body.
Your whole body here and now,
Breathing and being.
Witnessing your whole body as a constellation.
A light body.
Let the body be exactly as it is.
Feeling beyond the body now,
Knowing you are more than this body.
Beyond the physical into the energetic body.
Energy rippling outward from you.
Sensing this subtlety,
This field of energy around you.
This pranic sheath alive and pulsing around you.
Energy spiraling from the root of the spine.
Letting it take its intuitive current.
Traveling up into the third eye center.
The space between your eyebrows.
Feel this point expand and radiate outward.
A remembering of who we are.
Sensing your home frequency,
Your home vibration.
This unique signature is yours.
Honoring the uniqueness of you.
Witnessing all of the sensations experienced.
Held with ease.
Resting here,
Simply noticing.
Noticing a feeling of lightness in the body.
Maybe a floating,
Spacious sensation.
And then from that lightness,
Notice its opposite.
This feeling of heaviness,
Sinking and grounding,
Held feeling.
Witnessing now the heavy and the light at the same time.
Both to be present here and now.
And then letting that go and imagining a feeling of expansion.
Whole body expanded and limitless.
And then a feeling of containment,
Feeling wrapped and held and safe.
And then expanding and contained together,
Both felt at once.
And now letting that go and sensing stillness,
Deep rest and a pause.
And then from that stillness,
Just notice that there's always subtle movement.
And breath and pulse and these shifting waves of sensation.
And now noticing how there can be stillness and movement at the same time.
Both still and moving,
Present at once.
Now letting go of all of these labels and just resting in what is real for you.
Breathing into that space,
That raw,
Authentic,
True you.
And as you lie comfortably with the earth beneath you,
Breathing here and being here exactly as you are.
Letting go of any effort,
Anything that doesn't serve,
Just letting it go with your next exhale.
And allowing yourself to be.
Nothing to do,
Just be a human being,
The human being that you are.
And so we'll slowly begin to bring awareness back to the heart center.
Noticing that rest can nourish so many layers of our experience.
Coming back to that heart centered wholeness from our beginning of our journey together.
Feeling that wholeness integrate into every breath of your being.
So as we begin to return to our bodies,
Visualize your body lying on the ground.
The clothes on your skin,
The space that we're in,
The faces around.
Letting the breath become a little more audible.
And just breathing here and being here and resting here together.
With old friends and new friends.
Connecting through breath and through rest.
Letting our breath be the thing that always has us connected.
The breath and the heartbeat.
And so we'll begin to maybe take some little wiggles and squiggles with our bodies.
If you'd like to wiggle your fingers and your toes.
Maybe open and close the mouth or roll around your eyes under your eye mask as your eyes remain closed.
You can even lick your lips and swallow a few times.
Just feeling the texture of the clothes on your body.
And if you'd like,
You can maybe take your arms up and overhead and take a big stretch.
A big stretch.
A big yawn if you want.
Make some noise.
Stretch your body.
This is called pandiculation.
It's something animals do.
It's the stretching and the naturalness of that movement.
And if you'd like,
You can bend your knees and roll to either side of your body.
Really taking your time.
There's absolutely no rush.
No need to move quickly.
And so as you're on your side,
Maybe it's your side,
Maybe it's your back still,
Wherever you are,
You're welcome to be there.
Giving yourself full permission to be exactly as you are.
You are welcome here.
Welcome home to yourself and your body.
Just observe how you feel.
Noticing that inner harmony inside.
And then from your side lying position,
If you'd like.
Well,
If you'd like,
You can go ahead and bring yourself up to a seated position.
There's no pressure.
You don't have to.
You can stay lying.
But whatever you do,
Just move really slowly,
Really slow.
Honoring wherever you are.
Just noticing if anything has shifted and knowing that's always available to you inside.
And so if you'd like to give yourself a big hug,
You can.
Just remembering you have this body.
At home in this body.
Thanking your body.
Thank you so much for being here.
Resting together.
Breathing together.
This practice of Yoga Nidra is now complete.
Thank you so much for listening.
