This is Sarah Eiler.
Thank you for joining me for this short nidra nap.
Taking the time to allow your body to arrive here fully.
Taking a position of stillness where you can rest comfortably.
Maybe covering yourself with warm blankets or supporting your body with pillows or bolsters.
Shifting and making any last final adjustments to your body and then closing down the eyes and just inviting the mind to slow down and soften into rest.
Bringing a sense of gentleness and kindness and gratitude for showing up today just as you are.
There's nothing to do but be here now.
To begin,
I invite you to take three cleansing breaths.
Inhaling through the nose and exhaling through the mouth three times.
Deep inhales and long exhales.
Emphasizing all tension in your body.
Connecting back to your breath's natural rhythm.
Without controlling your breath in any way,
Just become aware of the inhales and the exhales.
The sound of your natural pattern of breath.
If you feel your mind starting to wander,
Gently bring it back to your breath and to my voice.
With each breath,
Noticing how gently the belly rises and falls.
Dropping into your physical body now.
Just feeling the weight of your hips descending.
Noticing your legs,
Arms,
The back of your head all soft,
Heavy and dropping down.
Just scanning your whole body and noticing all sensations.
Perhaps noticing areas of tightness or areas of aliveness,
Tingling.
Allow yourself to sink down even deeper.
It's enough to just be here today exactly as you are.
Asking yourself now,
What do you need from this practice?
Getting really curious about what you want to bring more of into your life.
Maybe it's simply that you want to bring in more rest or a greater acceptance of yourself.
Or you want to bring in more gratitude,
Kindness or joy.
Whatever it is,
Allow your personal intention or sankalpa to form in your mind.
See the words in your mind's eye and repeat them silently to yourself three times.
Starting to rotate your attention now through your body.
Noticing any and all sensations.
Starting at your lips.
Both lips.
Your teeth.
The tip of your tongue.
The base of your tongue.
Inside the right cheek.
And inside the left cheek.
And then the entire mouth at once.
Noticing sensation in your jaw.
The base of the nose.
The tip of your nose.
And the bridge of your nose.
Noticing both cheekbones.
Both eyes and eye sockets.
Eyebrows.
The very center of your forehead.
Breath flowing to both of your temples.
Top of your head.
The back of the head.
Back of the neck.
Both shoulder blades.
The mid back.
Lower back.
The back of both hips.
Back of both thighs.
Back of both knees.
Both calves.
The back of both heels.
And the soles of both feet.
Bringing all your attention to the toes on both feet.
All ten toes.
And the empty spaces between each toe.
Bringing your attention to the front of both ankles.
Both knees.
Both thighs.
Both hips.
The center of your pelvis.
Your navel.
The center of the chest.
The tops of both shoulders.
Flowing down into your upper arms.
Both elbows.
Lower arms.
The wrists.
And both palms.
And then settling in all ten fingers at once.
Noticing the empty spaces between each finger.
Back to the palms.
Wrists.
Lower arms.
Both elbows.
Upper arms.
The tops of both shoulders.
The very base of the throat.
The chin.
And then back to both lips.
Noticing the whole body.
Many sensations in the whole body.
And then just tuning in to the left side of your body.
Noticing sensation flowing up and down the left side only.
And then the whole right side.
All your awareness on the right side of your body.
Noticing now the back of the body.
The places where the back of your body touches the surface underneath you.
And then the front of your body.
And the clothes or blankets covering the front of your body.
And then bringing your total awareness to deep inside the body.
All the organs,
Glands,
And bones.
And then the very surface of the entire body.
And back to the whole body.
To all sensations in the whole body.
Noticing if you can sense your body radiating out in all directions.
Attention flowing back to your breath.
Breathing to your breath.
To flows in and out.
And on your next inhale,
Bring your personal intention back into your awareness.
Breathing it silently to yourself again three times.
And then imagine or visualize your personal intention dissolving into a golden light.
Breathing in this golden light and allowing it to fill up your entire head.
Your intention is a golden light lighting up all your neural pathways.
Becoming part of who you are.
Moving the golden light down to the center of your chest.
As the chest gently rises and falls,
Imagine the golden light of your intention permeating the entire chest,
Lungs,
Rib cage.
And then spreading into your heart,
Filling your entire heart with golden light.
The seed of intention taking hold in your heart.
Finally bringing the golden light into the very base of your spine.
And then allowing it to flow down both legs and into your feet and toes.
The entire body now filled with this golden light of your intention.
Flowing through your body.
Finding places that need healing.
Spreading your intention to all areas of your body.
Every cell.
Every atom.
The whole body lit up with this golden light.
Basking in its glow and resting here,
Deeply resting in this place of peace.
In your own right time.
In your own right timing.
Start to come back to your breath.
Witnessing your body breathing,
Chest and belly rising and falling.
Bringing yourself back into the present moment.
Coming back to your body and feeling the places where the back of your body is resting on the surface beneath you.
Bringing this sense of kindness and gentleness that we've cultivated together back into the rest of your day.
Thank you for practicing with me.
Wishing you a beautiful,
Restful day.
