Settle into a comfortable spot and notice your natural breathing,
The rise and fall of your chest,
The air filling your lungs.
Let yourself be however you are.
Invite and welcome all of you to be present in this moment.
No need to judge yourself.
Just be aware of whatever feelings or sensations arise as you focus on the sounds of nature and continue to slowly inhale and exhale.
Feel the weight of your body sinking into the earth and become aware of different points within your body.
Bottom of the right foot,
Bottom of the left foot,
Back of the right leg,
Back of the left lower leg,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Back of right hip,
Back of left hip,
Both hips together.
Lower back,
Middle back,
Upper back,
Back of the right arm,
Back of the left arm,
Back of the right hand,
Back of the left hand.
Right shoulder blade,
Left shoulder blade,
Both shoulders together,
Back of the neck.
Be aware of your whole back side,
Your whole back side.
Now notice the top of your head,
Forehead,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right arm,
Left arm,
Right side of the chest,
Left side of the chest,
Abdomen,
Front of right hip,
Front of left hip,
Both hips together,
Front of upper right leg,
Front of upper left leg,
Front of right knee,
Front of left knee,
Front of lower right leg,
Front of lower left leg,
Top of the right foot,
Top of the left foot.
Notice the whole front side of your body,
The whole front side of your body.
Feel your breath flowing throughout the whole front of your body.
Now notice your breath flowing through the whole back of your body.
Discover how your breath fills your whole body,
Your whole body.
Become aware of how infinite the air is around you.
You too have infinity within and around you.
Sense this.
You are infinite.
Now notice how you are connected to nature.
The air,
The sky,
Trees and other plants,
The soil,
Rocks and mountains,
Rivers and streams.
Feel your connection to nature and bask in these miraculous aspects that are all around you.
Now become aware of the sounds of nature that you hear.
Sounds in the distance and around you.
And notice the sounds in the space that you are in,
The sound of your own breath.
And sense the fabric that is touching your skin.
Notice how the fabric feels on your skin.
Notice how you feel in your skin.
And if it feels right,
Put both your hands on your chest and bask in the miracle of you resting in the miraculous.
When you're ready,
Stretch as feels best for you.
And then slowly open your eyes.
Thank you for connecting with nature in this short yoga nidra session.
