Welcome yourself as you settle into yoga nidra.
Let all of you be here and let yourself get comfortable.
Shape your space so that it feels supportive.
Maybe there's a blanket and pillow.
Maybe you're adjusting yourself.
Trust yourself and trust your body as you set yourself up for this session.
This is your time to create a mountaintop retreat where you feel the wind on your face and you settle into your nidra nest.
Melt into the surface that is holding you.
Let your body be fully supported by the earth.
And if it feels right,
Close your eyes and allow the outer world to soften.
Sense the air around you and notice whatever sounds are nearby.
Become aware of your own breath.
Feel the natural rhythm of your breathing.
There's nothing to do,
Just to be.
Noticing your inhale and exhale.
Notice how your body feels as you continue focusing on your breath.
Whatever sensations there are,
Just be with them.
Be aware of your thoughts and feelings.
Welcome all of you.
No need to judge.
If you wish,
Create an intention,
A short positive statement of truth or healing.
It may be something like,
I am sensing the stillness or I am supported by the earth.
Whatever feels best for you,
Repeat it inwardly three times.
Now we begin the rotation of awareness through the body.
Gently bring your attention to each part as it's named.
No need to move that spot,
Just be aware.
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Right forearm,
Elbow,
Upper right arm,
Shoulder,
Right side of the chest,
Waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the right foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe.
Now move to the left side.
Left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Upper right arm,
Shoulder,
Left side of the chest,
Waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe.
Now sense the back of the body,
Both heels,
Calves,
Back of the thighs,
Lower back,
Mid-back,
Upper back and shoulder blades,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Eyes,
Nose,
Cheeks,
Lips,
Chin,
Throat,
Center of the chest,
Belly,
Pelvis,
The whole body.
Become aware of the whole body,
Resting,
Breathing,
Feeling the stillness within you.
You may notice subtle movements,
A breath,
A breeze,
A flutter of energy.
Allow both stillness and motion to coexist within you.
Now allow an image to form in your mind's eye and imagine yourself at the base of a majestic mountain.
The air is cool and crisp,
Filled with a scent of pine trees and earth.
A gentle breeze brushes over your skin like the breath of the mountain is welcoming you home.
You stand in a beautiful field and notice a trail that gently ascends,
Winding through ancient trees at the base of the mountain.
You decide to place an offering,
A stone,
A flower,
Or a prayer at the base of the mountain before beginning your ascent.
And then when you're ready,
You start walking up the trail and your body feels light and your mind is clear,
Clear like the mountain air.
With each breath,
You feel more deeply connected to the land beneath you.
Every step brings you closer to stillness.
You feel grounded,
Supported by the ancient strength of the mountain.
Eventually you reach a high plateau at the top of the mountain and here the world opens up before you.
The sky is vast,
A soft blue canopy stretching in every direction.
Snow-dusted mountain peaks rise in the distance.
The wind is gentle and there is stone beneath your feet,
Warmed by the sun.
You find a rock to sit on and sit in stillness.
The mountain does not move,
It simply is.
Feel its grounded presence mirrored in your own body,
Steady,
Timeless.
You are the mountain,
Solid and present through all changes.
Let this image fill you with peace.
Stay here,
Simply resting in this sacred space,
Breathing in the quiet power of the mountain.
When you are ready,
You can begin to walk up the trail.
Choose your path down the mountain and soak in the beauty of the ancient trees all around you.
Your body is humming with songs from the earth,
From the mountain,
From the trees.
The air feels clear and crisp.
The wind whispers to you the words you set as an intention earlier.
Your body remembers,
I am supported by the earth.
I am sensing the stillness.
You let yourself continue down the path until you are ready to walk.
You are ready to return to your yoga nidra nest.
Let the mountain remain within you.
Breathe in its steadiness.
Slowly bring back your awareness back to your body,
Your feet,
Legs,
Hips,
Torso,
Arms,
Neck,
And head.
Notice your breath and the rise and fall of your chest.
Sense the contact between your body and the earth beneath you.
Notice how you're held and notice the fabric that softens against your skin.
Become aware of the room and the sounds around you.
Let yourself sense the stillness in this moment.
When you are ready,
Begin to gently wiggle your fingers and toes,
And stretch your body in whatever way feels best.
And remain resting for as long as you wish,
Carrying the peace of the mountain with you into the rest of your day.
