A simple yoga nidra with satyananda rotation.
Settling the body now in any which way it's most comfortable.
Really feeling the support underneath and around,
Whether you have covering or not.
Feel into the textures,
Including the air and the touch of clothing against the skin.
Bring your awareness deep within to the space of the heart.
Placing a soft gentle focus here for a moment while you notice ever unfolding breathing naturally happening.
Take this most soft and gentle awareness to the right hand thumb,
Second finger,
Third,
Fourth and fifth.
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Thigh,
Knee,
Low leg.
Ankle,
Heel,
Sole and top of the foot.
Right big toe,
Second toe,
Third toe,
Fourth and fifth.
The left hand thumb now with this most soft awareness.
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Thigh,
Knee,
Low leg.
Ankle,
Heel,
Sole and top of the foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth.
To the backs of both heels and all the way up the legs.
Joining the backs of the hips,
The entire spread of the low back,
Mid and upper back.
The backs of the hands and the arms all the way up to the shoulders.
Joining with the upper back,
Neck,
The back of the head and the top.
Across the forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right temple even,
Left temple.
This soft gentle awareness to the right cheek,
Left cheek,
Right nostril,
Left nostril,
The whole nose,
Right ear even,
The left ear,
The upper lip,
Lower lip.
Both lips at once,
The floor,
Sides and the roof of the mouth.
The tip of the tongue down to the base and all around the jawline and the chin to the throat,
Chest,
Base of the ribs,
All around the abdomen,
Belly and down right to the pelvis.
The whole body gently bathed in this peaceful awareness.
The right arm,
The left and both at the same time.
The right leg and the left leg and both at once.
The back body,
The front body,
The whole body.
As the whole body is enveloped in this most soft focused awareness,
Just letting the inward gaze shine on all of it like the most beautiful of torch light glows.
Or like a candle or something that you enjoy,
The warm rays of the sun perhaps.
And feeling that coziness and warmth where perhaps the body is wrapped.
And the fresher sensation of air against skin.
And then at the same time,
Both warm and fresh at once.
The weight of the body bearing down and the lightness expanding up,
Out and both at once.
Heavy and light at the same time.
And allowing this expansion.
And just feeling the space for a moment or two or three.
Letting it all out,
So to speak.
And drawing this spaciousness back within.
Come gently back to the breath,
Noticing the breath out as that natural let go.
Noticing the breath in as that soft receiving.
Be with this most natural flow coming in,
Coming out.
Like the gentle action of a wave.
And remain watching this as you place soft awareness back to the space of the heart.
Allowing this wave to maybe cleanse,
Fill or clear all of those.
And then bring awareness back towards the body's shape and how it is and how it feels and how you're lying there just as you are.
Detect back to those textures which wrap.
Tuning back in to those light sounds around and sensing where you are and what surrounds.
And coming back to everyday awareness.
Being aware of tastes in the mouth and smells in the nose.
And keeping the eyes soft.
Return back fully with a slight movement,
A flicker of the fingers and the toes.
And perhaps continue this into a stretch or larger movement to reawaken just enough.
And drawing this to a close in your own way.
Gently opening up the eyes when you're ready.
