Getting ready for this yoga nidra practice,
Allowing your body to settle on your back.
Placing your arms next to your body with the palms facing up and allowing your feet to relax out to the sides.
Begin to settle your back body into the floor.
And notice the support beneath you.
Notice the difference of weightedness from one side to the next.
Notice if one side of your body is making more contact than the other.
Feeling into the left side of the body.
And the right side of the body.
Which side feels heavier.
Which side is making more contact with the floor.
Notice the upper half of your body and the lower half of your body.
Which side is making more contact with the floor?
Take a deep,
Slow,
Long breath in for two.
Three.
4.
And take another sip of air.
And exhale letting it all go.
Practicing receiving sound.
Noticing any sounds around you.
Noticing how they enter the left ear.
The right ear.
Noticing the nearness or farness of the sounds.
Which ear is receiving more sound?
Take a deep,
Slow,
Long breath in for two.
3.
Four.
Take another sip of air in.
And exhale,
Letting it all go.
Bringing awareness to your right hand.
Right arm.
Left hand.
Left arm.
The chest.
The face.
Top of the hat.
Back of the head.
Upper back.
Space between the shoulder blades.
Right shoulder blade.
Left shoulder blade.
Whole spine.
Barax.
Right buttock.
Left buttock.
Both hips.
Right hip.
Left hip.
Back of the right leg.
Right foot.
Back of the left leg.
Left foot.
Front of the right leg.
Front of the left leg.
Both legs.
Pubic bone.
Pelvis.
Belly.
Solar plexus.
Trust.
Face.
Whole body together.
Notice the breath flowing in and flowing out.
Notice the breath arriving.
Naturally and effortlessly flowing in.
Noticing the relative coolness of the air.
Flowing in.
No need to deepen it.
Simply allowing the body to breathe itself.
You Notice the breath leaving.
Notice the relative warmth of the air as it leaves.
No need to deepen it.
Simply allowing the body to breathe itself.
Noticing the inhale flowing into the exhale,
The exhale flowing into the inhale.
And when you notice your body,
Inhale,
Mentally repeat,
Inner.
When you notice your body exhale,
Mentally repeat space.
Now begin to visualize a sphere of space.
That's protected from any noise or interference.
Maybe it's sealed with a dense yet fluid outer layer,
And you're inside,
Floating yet held.
So you don't need to hold yourself.
You can just be there.
It's just you inside and it's quiet and safe.
Sensing that it's sealed with a dense yet fluid outer layer.
Notice the amount of light that enters.
The amount of darkness.
Notice that the light and dark is in flux.
Feeling the safety of relaxing inside of this bubble.
And begin to bring your attention to the space between your eyebrows.
Be here and notice what emerges.
If there's any shapes or colors or images,
Sounds or sensations.
Coming back to your body and awakening your breath.
You've given yourself permission to rest and create internal space.
What's it like to give yourself permission to create space for yourself?
Returning to your surroundings with a renewed presence.
