Welcome to Yoganidra for Deep Breaths.
Take a moment to settle into a position where your body can be completely supported.
You may be laying on your back.
Resting on your side.
Or seated comfortably if that feels best for you.
Allow yourself to make any final adjustments now.
Knowing that comfort supports deep relaxation.
When you have settled.
Gently allow your eyes to close.
Take a slow,
Easy breath in through your nose.
And sigh it out your mouth.
Again.
Breathing in.
And breathing out.
With every exhale,
Allow your body to become just a little heavier.
There is nowhere that you need to be.
Nothing you need to accomplish No expectations.
For this time you are invited simply to rest.
As you settle,
Begin to notice the places where your body meets the surface beneath you.
Feeling yourself supported and held.
There is no need to hold yourself up.
The Earth is already doing that for you.
Allow your jaw to soften.
Your tongue to rest gently inside your mouth.
The muscles around your eyes becoming smooth.
The forehead relaxes.
The shoulders release their weight.
The belly softens.
The hands become quiet.
The legs grow heavy.
Your whole body begins to settle.
During Yoganidra,
You may notice yourself drifting between waking and sleeping.
There is no right or wrong way to experience this practice.
Simply allow yourself to remain gently aware,
Following the sound of my voice wherever it reaches you.
If your mind wanders,
That is perfectly natural.
Simply return to listening.
Now bring to mind a quiet intention for this practice.
Not something to achieve.
Rather a gentle reminder.
Silently repeating.
I give myself permission to rest.
Again.
I give myself permission to rest.
Allow these words to settle like a seed in still water.
As we begin the rotation of awareness or body scan,
Simply notice each part of the body as it is named.
There is nothing to move.
Nothing to imagine.
Only awareness.
Invite awareness to the right hand.
Right thumb Second finger.
Third finger.
Fourth finger.
Little finger.
Palm,
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of the chest.
Waste.
Hip.
Bye.
Me.
Lower leg.
Right ankle.
Heal.
Soul of the right foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Shift the awareness to the left side.
Left hand.
Thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left side of the chest.
Waste.
Thigh.
Me.
Lower leg.
Ankle.
Heal.
Sole of the left foot.
Top of the foot.
Big Toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Become aware of the back body.
Heels.
Calves.
Backs of the knees.
Hamstrings.
Hips.
Lower back.
Middle back.
Upper back.
Shoulder blades.
Back of the neck.
Back of the head.
Now the front body.
Top of the head.
Forehead.
Eyebrows.
Space between the eyebrows.
Eyes.
Cheeks.
Nose.
Lips.
Job.
Chest.
Heart.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Feel the whole body together.
One complete body.
Resting.
Breathing.
Supported.
Open your awareness now to your breath.
Notice the natural movement of your abdomen.
As you breathe in,
The belly gently rises.
And as you breathe out,
It softly falls.
There is nothing to change.
Simply observe.
Like waves moving toward the shore.
And returning again.
Each inhale arriving naturally.
Each exhale inviting a little more ease.
Now begin to experience the feeling of heaviness.
Imagine each muscle becoming pleasantly heavy.
Heavy arms heavy legs.
I have you back.
A heavy head.
As though your whole body is melting into the surface beneath you.
Now experience lightness.
As though the body is spacious.
Effortless.
Almost floating.
Now move between the sensations.
Feel the whole body heavy.
Will the whole body become light.
Noticing each experience without preference.
Heavy.
And light.
Allowing awareness to hold both.
Now begin to imagine yourself resting in a peaceful place.
There is nothing dramatic here.
Only quiet.
Perhaps you find yourself in a comfortable room.
Peaceful garden.
A gentle shoreline.
Or some space known only to you.
Notice what helps you feel safe.
Support it.
Completely out of use.
There is no need to create anything.
Allow this place to reveal itself naturally as you draw in the images.
Colors.
Sounds and scent.
Spend a few quiet moments resting here.
As you rest,
Notice that nothing is missing.
For this moment you have enough.
You are enough.
Your breath is enough.
This moment is enough.
Allow yourself to simply receive the gift of deep breaths.
Bring your awareness once more to your intentions.
Silently repeat,
I give myself permission to rest.
Again.
I give myself permission to rest.
Allow those words to settle deeply into your body.
Begin to notice your breath becoming a little fuller.
Notice the room around you.
The sounds nearby.
The surface beneath you.
Gently invite small movements into your fingers.
And into your toes.
Perhaps stretching your arms overhead if that feels nourishing.
Take your time as you come back to your space.
There is no rush to leave this place of rest.
Carry this sense of ease with you as you move into the rest of your day.
Or into a peaceful night's sleep.
When you feel as though you're ready.
Gently begin to open your eyes.
Welcoming yourself back.
The practice of Yoga Nidra is now complete.
