Welcome to the practice of Yoga Nidra.
Please settle in.
Taking any pillows,
Any blankets that you need to create your own nest.
Finding stillness and comfort.
And then checking in with your body if you would like to do any last adjustments.
Maybe something wants to be wiggled.
Maybe something wants to be stretched.
Just anything that feels necessary right now,
Right here.
Maybe you want to invite a big yawn to come.
Maybe it's just a sigh out of the mouth,
Letting it all go.
Allowing for the body to soften.
Feeling the softness developing.
Just checking in with yourself where in the body it feels soft.
Where does it feel firm?
Maybe you can loosen up that firmness.
Bring your awareness and your breath there.
Maybe welcoming that body part especially.
And then start becoming aware of the noises around you,
Inviting all of those sound waves to travel to their destination.
Wherever it may be.
Allowing for them to come and go in their own time.
And checking in with your shoulders.
Checking in with your buttocks,
With the heels,
With the soles of the feet.
How soft can they be?
Inviting a sense of touch to become aware of the blanket,
The clothing,
Of the temperature.
Maybe the temperature in your face,
The temperature in your torso and in your feet.
Then connecting with the sensations around your eyes.
Allowing the darkness that you look into to be part of your awareness.
Maybe you see some colors,
Maybe you see some movement.
All of that is perfectly normal and natural.
Simply observing it,
Watching it like a movie.
And then connect with a sense of touch again with the blanket,
The clothing.
And just feel for the qualities of that touch.
How does it feel?
Maybe whatever is covering you can be like the falling leaves of the trees.
Gently touching.
Becoming deeply nourishing for whatever lies ahead as the season is changing.
And from the nourishing touch,
Bring your awareness to the breath.
Listening to the sound,
Just a natural soft sound.
The wind steadies the breath.
And slowly bringing your awareness away from the breath.
Allowing for the land of the body.
To become the ground your awareness will be traveling on.
Starting at the top of your head,
The crown.
Feeling any sensation arising.
Letting the sensation come and go.
Allowing for all the natural changes to happen.
Moving your awareness further to the center in between your eyebrows.
Feeling a change there.
A different sensation maybe.
Something else coming,
Something else going.
Moving further to the throat pit in between the collarbones.
That little valley.
Moving to the right shoulder.
Elbow.
Wrist.
Tip of the right hand thumb.
First finger.
Second finger.
Third finger.
And fourth finger.
Returning past the wrist,
Elbow,
Shoulder,
Into that little valley in between the collarbones.
Moving over to the left shoulder.
Elbow.
Wrist.
Tip of the left hand thumb.
First finger.
Second finger.
Third finger.
And fourth finger.
Returning past the wrist,
Elbow,
Shoulder.
And into the valley in between the collarbones.
Moving down to the heart space.
Into the left chest.
Back to the heart space.
And into the right chest.
And back to that heart space.
Feeling any sensation coming and any sensation going.
Allowing for the sensations to come and go while you are in stillness.
And allowing your awareness to travel further down to the belly button.
The pelvis.
Right hip.
Knee.
Ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Journeying back.
Past the ankle.
Knee.
Hip.
Towards the pelvis.
And over to the left.
Left hip.
Knee.
Ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Moving back past the ankle.
Knee.
Hip.
Towards the pelvis.
Feeling any sensation coming and going.
Moving further up to the navel.
The heart space.
The throat pit.
The center in between your eyebrows.
And the crown of your head.
Feeling any sensation inside your body.
Whatever your attention is drawn to.
Feeling it come.
And maybe feeling it go.
And from there bringing your awareness back to your breath.
That gentle wind.
Carrying you safely through every day.
And every night.
And from there.
Locating your spine.
Allowing your awareness to travel up the spine with every inhale.
And down the spine with every exhale.
Up the spine with every inhale.
And down the spine with every exhale.
And from there letting your awareness return inside your body.
Finding the feeling of being centered.
How does that feel I wonder?
Being centered.
Where in the body can you feel that?
And from there bringing your awareness to the feeling of being spacey.
How does that feel I wonder?
Being spacey.
Not really here,
Not really there.
And then returning to being centered again.
And then maybe changing in between the both of them as you want.
And then maybe even feeling both at the very same time.
How does that feel I wonder?
And then inviting you for the heaviness to come forth.
Let your body show heaviness.
Let all the muscles,
All the bones become heavy.
Let your body be hacked thoroughly down to the earth.
Feeling all the heaviness inside of you.
And then let your body show you the lightness that resides within.
Where in the body does the lightness come?
And where can you take it?
Allowing for your entire body to feel light again.
Almost floating.
From there returning to your body again.
Just the way it is right here.
Right now.
And maybe you remember the last time you were walking in the rain.
You were outside walking in the rain getting wet.
Maybe feeling the wind on your skin.
And then at last seeing your house,
Walking towards your house.
And then putting in the key into the keyhole.
Having one hand on the handle,
Turning the key around,
Opening the door.
Feeling the first warmth touching your skin.
And as you enter,
Maybe it feels right.
Feel the warmth of a chimney coming.
Seeing the dance of the colors of the reflection.
Maybe the smell.
Maybe the cracking sounds.
And as you close the door,
That warmth just comes forth in your entire body.
Connecting with it.
Can you feel that?
That warmth.
Soothing,
Comfortable,
Nourishing warmth.
And warm lights,
Can you see it?
Maybe as you're inside you take off your jacket,
Your scarf,
Whatever else.
And make your way towards the chimney.
And as you settle down by the chimney,
Allowing for a peaceful feeling to come over.
And as you settle down by the chimney,
Allowing for all that positive feelings to come forth.
Knowing you're safe,
You're warm.
In that moment a loved one enters,
Bringing you your favorite cup,
Filled with your favorite warm drink.
So take it in your hand.
You feel the warmth radiating from that warm cup,
Made with love and care for you.
Maybe you smell,
Can you smell that drink?
Maybe you have your blanket with you,
Feeling the warmth of the blanket,
The warmth of the chimney radiating inside of you.
Finding that moment,
Connecting with that feeling.
Deepening that feeling of tranquility.
Sinking in deeper and deeper.
From that feeling bring your awareness to your heart center.
Just feel whatever is coming there.
Invite for whatever wants to be invited.
Staying remotely away of your breath.
Thank you.
And from that moment of invitation,
I invite you to become more and more aware of your breath again,
Allowing for it to deepen,
Bring more nourishing energy into your body.
Connecting with sounds around you,
The feeling inside your body,
Feeling on your skin,
The touch,
The temperatures.
Allowing for any movement that feels right to reconnect you with the outside world.
This practice of yoga nidra is finished.
Thank you very much for listening.
