I'm Emma from Pause Within.
Welcome to this yoga nidra practice for busy minds.
Making yourself comfortable now.
Lying down or maybe sitting in a position that feels easy to hold.
Letting the body be supported by whatever is beneath you.
And if you need to adjust,
Do so gently.
Then allowing yourself to become still.
Letting the eyelids close.
Beginning to notice the feeling of the body simply being here.
There is nothing you need to work out.
There is nothing to solve.
This time is for you to simply pause.
Feeling the places where your body meets the surface beneath.
The back of the head.
The shoulder blades.
The spine.
The lower back.
The hips.
The backs of the legs.
Letting the weight of your bones drop and the muscles around them soften.
Bringing your awareness to the breath.
Not altering it.
Just noticing.
The quiet rhythm of your inhale and your exhale.
And as you breathe out,
Imagining the mind becoming still.
Like ripples on a lake slowly smoothing out until the surface becomes calm again.
Gently bring to mind the feeling of space.
The feeling of enough.
Noticing these sensations through the body.
Like placing a book down after being absorbed in a story.
And letting the eyes rest.
Let this feeling settle into the body.
Quietly.
Without effort.
Bringing your awareness to your right hand.
No movement necessary.
Just noticing.
Noticing the palm of the hand.
The fingers.
The thumb.
The wrist.
The forearm.
The elbow.
The upper arm.
The shoulder.
Let the right arm rest.
Bring your awareness to the left hand.
The palm.
The fingers.
The wrist.
The forearm.
The elbow.
The upper arm.
The shoulder.
Both arms resting.
Noticing the chest.
The rise and fall of breath.
The upper back.
The space between the shoulders.
Letting the belly soften.
Bringing awareness to your right hip.
The knee.
The ankle.
The heel.
And the toes.
The left hip.
Thigh.
The ankle.
Bringing your awareness to the back of the neck.
The jaw.
The cheeks.
The eyes.
The crown of the head.
Letting your face soften.
Letting the tongue rest.
Letting the mind rest with the body.
Feeling your breath moving like a slow wave through the body.
With every inhale,
Creating more space.
With each exhale,
Smoothing out your edges.
If thoughts appear,
You don't need to follow them.
You don't need to push them away.
Just let them pass.
Like leaves floating down a stream.
Appearing and moving on.
The stream keeps flowing.
It does not stop for each leaf.
Letting your mind become more like the stream and less like the leaf.
Bringing to mind a wide open sky.
Noticing the space of your awareness.
The sky is light and open.
Soft and clear.
Steady and calm.
Clouds slowly drifting across without needing attention.
The sky does not rush the clouds.
They simply pass by.
Feeling your body rest within that space.
Quiet,
Supported and at ease.
Noticing,
Thinking and sensing.
Doing and being.
Holding and softening.
Returning to that feeling of spaciousness.
Letting it spread through your body.
Through the breath.
Through your awareness.
You might like to stay resting here.
Or gently returning to your day.
Carrying this sense of space along with you.
The mind does not need to be clear to be calm.
It only needs room and space to move.
Resting here a little bit longer.
Or blinking the eyes open when you are ready.
Thank you and I hope to see you here again soon.
