Welcoming you into your yoga nidra practice.
I'm Jules.
I'll be guiding you through the element of water.
Begin to find a comfortable position,
Perhaps taking a pillow or bolsters underneath the knees.
Take the next few moments for the body to be supremely comfortable.
Begin to allow any thinking to dissolve.
Turning your thinking mind into feeling,
Sensing.
Beginning to sense the body,
Listening,
Sensing the ears,
Receiving global sounds.
Trusting the body is exactly where it needs to be.
You might place your intention,
Your sankalpa here.
Giving this time,
Your practice,
Your wholehearted attention.
Focusing on listening and feeling.
You might repeat to yourself that you will give this practice your wholehearted attention.
I will give this practice my wholehearted attention.
And you might repeat this twice more.
Senses wide open,
Welcoming the interplay of sounds as vibration.
And allow your attention to draw into your breath.
So you're sensing the flow of air and sensations as the breath enters and leaves.
Breathing sensations and sensing the sensations of the nostrils.
The gentle movement of air inside the throat.
The gentle rise and fall of the abdomen.
Allowing the breath to soak into the belly.
The movement of the chest.
The volume of the lungs.
Shifting as you breathe.
As you slip into this simplicity.
The breath breathing.
Body becoming soft.
Sensing the warmth of the body.
And noticing the soothing oscillation of breath.
Rolling in like the gentle waves of the ocean.
Waves of respiration.
Noticing the effects that it has on your nervous system.
Softening into the breath.
The natural rhythm.
You might imagine these waves,
Ocean waves soothing the entire central nervous system.
Begin to scan through the body.
Releasing any unnecessary tension.
Through the body.
Through your jaw.
Noticing inside the mouth.
Releasing tension in the ears.
The eyes.
The forehead.
The neck.
Releasing tension through the throat.
Perhaps in the shoulders.
Shoulders melting into water.
Spreading in all directions.
Water flowing.
Maybe imagining the water changing.
Evaporating.
Feeling and softening the hands from the inside out.
Torso.
Legs.
Feet.
Toes.
The entire body settling down.
Sensing the entire body as a field of sensation of movement.
Body has trillions of cells pulsing and vibrating with complete aliveness.
Trillions of little beings of life force.
The entire electromagnetic field of your body pulsating.
Sensations alive.
Welcoming the element of water within your body.
Your human body.
60 to 70 percent of water.
Similar to the ocean.
Sensing in the body the energy of the moon.
The shifting and changes of cycles from light to dark.
From dark to light.
Changing the natural cycles.
Sensing the element of water.
The movement changing.
Allowing yourself to fall into this natural state of conscience,
Awareness.
Sensing each movement.
Welcoming the energy of the moon.
Sensing your own energetic levels.
All energy.
The welcoming of the moon.
Sensing all your little microorganisms.
The flow of breath.
The movement in your body.
Sensing the breath within the lungs.
The air and flow like the ocean wave.
Breath rolling in.
Breath rolling out.
Just like the shore.
In and out.
Empty.
Moving back and forth.
A river of life.
Of water connecting.
Each and every cell that connects with each and every breath.
Blood flows from the heart back to the center.
Sensing the aliveness of the body.
Cells constantly changing in every way of life.
Every breath of gentle oscillation.
Back and forth within your body.
A river of change as you move with the flow of water.
Sometimes soft and quiet like a still lake.
Sometimes moving.
Steady like a river.
Like a stream flowing peacefully.
Sometimes stormy like waves in the sea.
Imagine water flowing from the sky.
Warm drops of rain gently touching the body.
Sensing gratitude for this life giving element of water.
As you sense life giving quality of water.
Sense how the moon pulls the tides of the sea.
The dance of darkness to lightness.
Giving vitality.
Trillions of cells breathing together as one.
Visualize yourself like water.
Breathing in and breathing out.
Relaxing into this flow of breath.
Relaxing into the body.
Awareness itself to the crown of your head.
Awareness to the tips of the toes.
The next inhalation.
Imagine energy from the tips of the toes all the way to the crown of the head.
As you exhale a wave of energy from the crown of the head.
All the way down to the tips of the toes.
Crown.
Exhaling from the crown.
Down and out to the toes.
Cleansing fluid breaths.
Purifying all the nadis.
The rivulets of streams throughout the body.
Inhaling towards the crown.
Exhaling back down to the toes.
72,
000 main nadis in your meridians.
Being cleansed.
Purified.
Soaked with a wave-like pattern.
Water oscillating in and out.
Cleansing the entire body.
Noticing the right side of the body.
The whole right side of the body.
The whole left side of the body.
The whole left side of the body has sensation.
The whole front body,
Back body has sensation.
Deep within the body,
Surface of the body,
Entire body,
Simultaneously front and back.
As you notice the entire body has sensation,
Begin to welcome your breath.
Begin to wake the body into gentle movements,
One at a time.
