Slowly settle into your laying down position.
So already you can create your nest as you are moving to Savasana.
We're going to move directly to the Yoga Nidra practice.
So maybe an extra layer to cover yourself,
A blanket,
Any cushion,
Either underneath the head or underneath your body.
Knees.
If you have a sensitive lower back,
I highly recommend to place a cushion underneath the knee pit.
So you can feel a little bit more supported.
And yeah,
If anything else is helping you to stay comfortable,
Also you can feel free to switch off the lights or.
.
.
Having a very minimum light.
So slowly create your own little nest on the mat.
The place which allows you to Move the awareness inwards with ease.
So it's kind of becoming.
And effortless efforts.
First of all,
We are going to start with some clearing breaths here.
So one more time,
We are going to breathe in first through the nostril.
And when you will exhale,
I invite you to let go through the mouth with an audible sigh.
We're going to do that a couple of times.
So now just first connect with the sensation of the breath.
And you can start to take a deep breath now in through the nose wheels.
And then exhale through the mouth with an audible sigh.
Inhale deeply through the nostrils.
And then exhale through the mouth,
Sigh out.
Inhale through the nose.
And then exhale deeply,
Let go.
Twice more,
Take a deep breath in.
And exhale,
Let go even more.
One more last time.
Just continue breathing.
Whatever feels good.
You can switch to nostrils or you can continue the same rhythm in through the nose,
Out through the mouth.
With every single exhale,
Allow that wave of relaxation swept through your body.
And allow yourself to surrender deeper and deeper and deeper.
With the inhalations,
Feel the support of the earth.
Almost lifting your body up.
From the ground.
And the exhalations helping you to melt.
Your body completely down towards the ground.
As you keep breathing.
With every single breath.
You release physical tension from the body.
You let go of thoughts from the mind.
Layer by layer.
Can you also allow maybe parts of your identity more away?
Those parts of you which is not serving you anymore.
So you're giving permission for your thinking mind to drift away.
And to find slowly a form of stillness.
Stillness in the body.
The silent pause between the breaths.
The slower rhythm of the thinking.
Or maybe some empty space between dots.
As you're arriving to any forms of this stillness.
You can start to become aware of the space around you.
By sensing the space around your body.
Starting with the space.
Underneath you.
The space which is holding you.
The surface.
Of Mother Earth.
Which you can truss.
You can rely on.
Which is nourishing you.
Continue becoming aware of the space underneath your feet.
And then moving your awareness towards the space on your right.
All the way up towards the top of the head.
And sense the space above your crown.
Move your awareness down towards your left.
Notice the space on your left.
Then notice the space above you.
Above your whole body.
There's you feeling now the space all around you.
Feel that the moon is filling up this space with light.
Which creates a circle of protection for you.
Now it's time to become aware of the space what your body occupies.
The space within.
So you can feel yourself right inside of the circle.
Of protection.
Create it.
By the Moonlight.
Feel that you are held by the earth.
Surface and EQ creates the stability.
Where you can find stillness.
And as you draw your awareness inwards towards the body.
It's time to find even more comfort within.
You can start to notice the sounds.
Without any judgement.
Starting with a sound which is the most further away from you.
Then let your awareness travel from sound to sound to sound to sound.
Noticing that nothing is forever.
Everything is permanent.
Everything is temporary at the same time.
As you are stepping into that space.
It's time to invite deep rest into every cell of your being.
Starting with the parts of your body touching the floor.
So let's begin at your feet.
Feel your heels touching the ground.
And allow them to soften,
To release.
At the same time as you relaxing your heels.
You allow the soles of the feet and the toes.
To melt and to release.
And move your awareness now towards your ankles and calf muscles.
Invites deep rest into these parts of your body.
Feel that the Earth is holding you and supporting you.
With every single breath.
Your calves are getting heavier and heavier and heavier.
Now move your awareness up towards your thighs.
Feel that on the exhales.
You release layer by layer the weight of your ties.
And you receive the support of the Earth holding you.
Nurturing you.
Now invite deep rest towards your glutes.
Feel that the muscles can release and let go.
The surface underneath you is holding you.
So now your lower body can release completely.
As it becomes heavier and heavier and heavier.
Continue now moving towards your sacrum area and the lower back.
It's time to surrender.
To release any tension.
Allow this part of your body to rest and release.
As your lower back relaxes,
The sensation expands more towards middle back and the upper back.
And as you feel the rest of your back touching the ground.
You feel the surface underneath you touching your skin.
You feel nourishment from the earth.
And as you sense that You feel that you are being held so you can let go even more.
Safe to soften.
It's safe to surrender.
Feeling your shoulder blades touching the ground.
And invite now deep breaths into these parts.
Release any burdens,
Any heaviness.
Allow the relaxation to happen naturally.
As you're softening deeper and deeper.
Finally feel now the back of the head and the neck touching the ground.
And long.
To let go the weights,
To feel these parts are becoming heavier.
I can fully trust the surface underneath the head.
And you allow the muscles to relax.
Also around your face.
You can feel that your whole body is being held now.
The gravity is pulling you deeper down.
Your body is safe to relax and to surrender.
Observe and rest in that space.
You can slowly start to move gently with your fingers,
Toes,
Hands and feet.
Awakening the body.
Make some small movements.
And whenever you feel ready to give a good stretch for yourself,
You can reach with your arms over the head and stretch your body from head to toe.
All the way down to the ground,
Feeling again different body parts as you slowly Coming back,
Awakening.
The body.
Without rushing yourself,
Whenever you feel ready,
You can also bend your knees.
Feel free to either hug the knees towards yourself or just roll directly to the right side of the body where you can stay.
Notice how you're feeling.
What have you observed?
What have you experienced?
Whenever you will be ready to rise,
Take your time.
If you feel by any chance to write any insights down,
Any experience or any feelings.
Or maybe visions,
Then this is the time for.
Churning.
Soon.
I would love to give two minutes for that.
It's not a must,
Otherwise you can keep your eyes closed and just stay seated.
