Welcome to the Surya Gantrara.
This practice has the intention of moving into stillness.
And as a first step,
I invite you to make yourself as comfortable as possible.
Lying down,
Sitting up with as many pillows,
As much support as feels right for you.
Right here,
Right now.
And as you are finding this pose,
Settling in,
Slowly start to notice how does your body feel right now.
Maybe you find a body part that still feels tight.
Maybe you find a body part that feels loose and open.
And maybe it feels right to wiggle something out.
Or just breathe into a certain sensation.
Maybe you want to sigh,
Maybe you want to yawn.
One last stretch.
Whatever feels right to you,
Right here,
Right now.
There is nowhere else to be,
There is nothing else to do.
No one to impress.
It's just simply you.
And all the sensations.
And as you are there,
I invite you to slowly start noticing how gravity,
The love of the earth for you,
Is holding you.
Connecting you to the ground gently and comfortably.
Giving you that little hug that holds you still on Mother Earth.
While it rotates around its own axis.
Traveling through the vastness that is space.
Feeling the touch of Mother Earth in whichever body parts are connected.
Feeling the touch of air.
Maybe the air is moving.
Maybe it is not.
Maybe you feel different temperatures.
And maybe you hear different sounds.
And just connecting to each and every one of those as they come and as they go.
Maybe finding a place in between each sound.
A silence,
A break,
A pause.
And just noticing that sounds are also just movements.
Waves that are on a journey to their final destination.
Maybe.
And from those sounds and those silences.
You're invited to connect to your breath.
Feeling the air in the nostrils.
Allowing for the breath to be perfectly natural.
No intervention needed.
Simply allowing it to be what it is.
Feeling sensations in the left nostril.
Feeling sensations in the right nostril.
Feeling the difference between the both.
Feeling the air moving in.
Feeling the air moving out.
Feeling the air moving in the throat.
Feeling the lungs expand and retract.
And then feeling the belly rise and the belly fall.
The belly rising and the belly falling.
Breath by breath.
Allowing for that eternal movement that carries you through every second of your life.
To simply be there.
Support you.
And keep you connected.
And then connecting with your mouth.
And the liquids they're in.
The saliva.
The tongue.
And the feeling inside the mouth.
Maybe a taste.
Maybe you want to swallow consciously.
Maybe noticing if the tastes have changed.
Maybe following all that you've swallowed.
It's part of the natural movements inside of you.
Connecting with the heart.
And the movements inside the heart.
Noticing that after every beat.
There is that little break.
That pause.
That reset.
Allowing for movement.
And stillness throughout the body.
It's part of that natural balance.
And then you're invited for a conscious movement throughout the sensations of the body.
Bringing your awareness to the top of the head.
Seeing if you can maybe feel any sensation there.
Any tickles.
Any pulsation.
Letting your awareness spread to the sides of the head and the ears.
The back of the head.
The inside.
Noticing the forehead.
Both temples.
Eyebrows.
Eyelids.
Any sensations in your eyes.
Maybe feeling radiant sensations.
And then you're bringing these sensations inside your head again to the midbrain.
To the tongue,
The teeth.
The lips.
The nostrils.
And the entire nose.
Becoming aware of the throat.
The back of the neck.
The throat pits.
Both collarbones.
Shoulder blades and shoulders.
Moving down both arms into the elbows.
Lower arms.
Wrists.
Palms of both hands.
Left thumb,
Right thumb.
Left index finger,
Right index finger.
Left middle finger,
Right middle finger.
Left ring finger,
Right ring finger.
Left little finger.
And right little finger.
Becoming aware of the entire space in between your fingers.
Becoming aware of the sensations in the palm of your hands.
Maybe feeling a pulsation,
A radiation.
Noticing the sensations in your arms,
In your shoulders.
Becoming aware of the chest and the entire ribcage and the heart.
Feeling the sensations in your upper torso.
Becoming aware of the navel,
The abdomen.
And all the sensations therein.
Connecting with the pelvis.
The right hip and buttocks.
The left hip and buttocks.
Connecting with the sensations therein.
Moving the awareness down both thighs,
Knees,
Ankles.
Into the feet,
The soles of both feet.
The tops of the feet.
The right littlest of toes,
The left littlest of toes.
The right fourth toe,
The left fourth toe.
The right third toe,
The left third toe.
The right second toe,
The left second toe.
The right big toe and the left big toe.
Becoming aware of all the sensations in your feet.
In your legs.
In your hips and buttocks.
And in your pelvis.
Becoming aware of the entire space inside your body.
And all the sensations therein.
Connecting with all the sensations,
All the movements inside your body.
Now I invite you to reconnect to your breath.
Allowing for every inhale to be the spring of the year.
And for every exhale to be the autumn of the year.
Allowing for that nourishing energy of spring to be delivered with every inhale.
And for that settling energy of the autumn to be every exhale.
And then maybe start noticing the break,
The summer season after every inhale.
And the winter,
The break after the exhale.
Noticing how every circle has these four parts.
Movement,
Stillness,
The movement and stillness.
And how transitions are part of every day.
Slowly letting go of your breath awareness.
Allowing yourself to place your awareness into a part of your body that just feels safe naturally.
Where you can feel safe and maybe joyful.
And from that feeling of safeness and joy,
Start recalling the movements that you can recall,
That want to be recalled.
And how does that feel?
Noticing.
How do these movements feel?
Maybe connecting it to current movements that you find.
Thoughts.
Any emotions in your body.
And how does that feel?
Maybe starting to sense from where you can feel that movement.
And what kind of qualities does that place have?
Maybe finding wholeness.
Finding a distance in between your experience and the one experiencing.
Inviting all the sensations,
All the movements to travel through on their own journey.
And from that place I invite you to let go of the exploration of those questions.
Starting to see yourself in the position you're in,
In the room you're in.
Maybe recalling any clothing,
Any colors.
Maybe a favorite object close by.
And seeing your body in stillness,
In peace.
From there,
Starting to reconnect to the outside world.
From that place of stillness,
Allowing the movements of the outside to enter again more consciously.
Noticing the touch of the earth.
How gravity still lovingly holds you.
Maybe noticing a change of temperature of the air that touches.
Finding new sounds traveling through.
Starting to deepening the breath.
Maybe seeing if you want to sigh,
Yawn,
As you're inviting for stretches and movements.
Turning onto your favorite side.
Where we end this practice of yoga nidra.
Thank you very much for listening.
