Welcome to this practice of Yoga Nidra for the purpose of feeling restored and nourished.
I invite you to find a comfortable laying down position.
Perhaps you'd like to place a pillow below your legs so that your lower back is long.
Ah,
Notice if you'd like to wear socks or if you need a blanket.
Take your time to create your resting abode.
Perhaps you'd like to place an eye pillow over your eyes and make sure you won't be disturbed for the next 30 minutes or so.
So that you can really give this time to yourself to rest,
Restore,
To allow yourself to receive and to be held.
So there's nothing to do.
Just to rest here is enough.
Letting the world of doing behind,
Entering the space of beingness.
So I invite you to notice the earth below your body.
This mama gaya,
Mama earth here so available to hold you.
And you're not too much for this earth.
She can hold you fully and completely just as you are in this moment.
So I invite you to feel safe over this earth in this moment.
How safe can you feel here?
And what does feeling safe allow for?
How does feeling safe feel in your body?
What does it allow for?
Notice your breath in the back of your body,
How it presses against the earth on inhale naturally.
Notice how the body just releases on exhale.
The body knows what to do on exhale.
And the body knows what to do in this position of being horizontal.
The body knows how to rest.
And every exhale we allow our bones,
Our muscles to surrender onto this earth,
Allowing the whole of this body to be held.
Nothing left to do.
Nowhere else to go.
Just to be here resting is enough.
And you don't even need to listen to my words.
You just need to know that there are words being spoken in this space of presence.
Noticing this breath now breathing you like a river that flows through the earth.
This breath flowing through your body.
And notice all the little cycles of this breath.
There's that new beginning,
That inhale.
Just like the morning sun,
A sunrise,
That new beginning.
And then the breath reaches its peak like the noon sun.
And then it turns around just like the sun as it sets in the sky.
And entering the night with a pause after exhale.
And those are just the natural cycles of this breath.
There's nothing to do.
You notice how the body naturally inhales and reaches its peak and turns around.
That breath turns around just like the sun coming down in the sky.
Entering the night,
That moment of pause before the breath naturally comes in again.
And I invite you to notice all the sounds around you.
The sounds from far away,
From north and south and east and west.
And all these sounds are welcome as they are.
All these sounds are sharing this moment with us in this moment.
And truthfully,
There's nothing we can do about sounds happening around us.
So the more we can welcome this moment as it is,
The more we can settle into our resting abode.
And notice the sounds closest to you.
The sounds on the right of your body.
The sounds to the left of your body.
The sounds below your feet.
And above your head.
You're in the center of a sphere of sounds.
Receiving them all as they are.
And perhaps you can hear even your bodily sounds,
Your digestive system.
And perhaps the most intimate sound,
Your breath.
And I invite you to notice the light of awareness that's lighting up this moment.
And I invite you to float with your attention,
Your gentle attention,
Into the temple of your heart.
To listen in.
To be in the heart and to listen in.
For your heartfelt intention.
So it's different than going to look for that intention in the mind and the thoughts.
But we allow it to arise from the depths of our heart.
Listening in.
To your heartfelt intention.
And I invite you to travel your body land with the love of your attention.
To restore your body with love and light.
So I invite you to travel with your awareness into your third eye,
That space above the roof of your mouth behind your eyes.
And I invite you to see a shining star.
Shining brightly.
In your third eye.
Restoring and nourishing your body in this way.
And we travel down into the throat area,
That soft little space in between your collarbones to see a shining bright star.
Nourishing the area of your throat.
And into the left shoulder,
Inside of the left shoulder,
A shining star nourishing this body now.
Down into the left elbow and the left wrist.
And the tip of your thumb,
A shining star.
The tip of your pointer finger in your left hand.
And your middle finger,
The tip of the middle finger,
A shining star.
The tip of your fourth finger and your fifth.
And see a star shining inside of the palm of your left hand.
In the back of your hand.
Back into your left wrist.
Left elbow.
Left shoulder.
Throat once again.
And across to the right shoulder.
Inside the right shoulder and into the right elbow.
Right wrist.
The tip of your right thumb,
A shining star.
The tip of your pointer finger in your right hand.
And your middle finger.
The tip of your ring finger and your pinky finger.
And a shining star in the palm of your right hand and the back of the hand.
Travelling back into the right wrist,
Right elbow,
Right shoulder.
Landing once again in the throat.
And down into your chest,
A shining star.
A shining star.
Restoring the natural rhythms of this body now.
Nurturing and nourishing this body with light and love.
And into the left breastbone,
Behind the left breast.
A shining star.
And back to centre,
In the centre of your chest.
Into the right,
Behind the right breast.
And back to centre,
Centre of the chest.
Down into your gut,
Your solar plexus.
Restoring your digestive system.
Nourishing the fire of your solar plexus.
And connecting you to the inner,
The intelligence of your gut feeling.
Connecting you to the intelligence of this body.
And down we travel into the pubic bone.
And into the left hip bone.
The left knee,
A shining star.
The left ankle.
And the tip of your big toe,
A shining star.
The tip of your second toe and your left foot,
A shining star.
The tip of your third toe,
Fourth toe and fifth toe.
All the tips of the toes and your left foot shining brightly.
And into the left ankle,
Left knee.
And across to the right hip bone.
And the tip of your big toe and your right foot.
And the second toe,
Shining stars.
Nourishing this body now.
The third toe,
Fourth and fifth.
And into the right ankle.
And the right knee.
Right hip bone.
Landing once again in your pubic bone.
Up into the solar plexus,
Your belly area.
A shining star.
Nourishing this body now.
Restoring the natural rhythms of this body now.
Up to the chest,
To the center of your chest.
Third eye.
And seeing all these stars shining brightly in the land of your body.
And as the body naturally breathes in,
The stars expand.
Lifting off of your body,
Expanding your body in all directions.
And as the body breathes out,
They all condense into the heart center as one bright light.
And as the body breathes in,
The stars expand into a constellation of stars.
And as you breathe out,
All the stars condensed into the center of the heart as a bright light.
And noticing the feeling of expansion as the stars expand in the sky.
And the stars in the heart of your body as one star,
One bright light.
Contracted,
Condensed into one bright light.
Inside of your heart.
And notice how it feels to be all gathered into one point of light.
And how would it feel to experience expansion,
The expansion of your light?
And the concentration of your light all at once.
Is that even possible?
Expansion,
Space.
In your body,
A bright light.
And I invite you to float once again into the cave of your heart.
And notice the breath as it naturally presses against the earth on inhale.
Held by this loving soil.
Held by this loving earth.
We nourish this soil with our love,
With our presence,
With our connection.
Just as we nourish the soil of our own bodies.
With this pause,
With this rest.
Nature.
In this new season of moving inward little by little.
Reconnecting.
To your nourishment.
Restoring your body.
What an act of love.
What an act of presence.
And I invite you to come back to your breath.
To begin to deepen your breath a little bit.
And mindfully as you breathe,
Sending love into every cell of your body.
Breathing into your legs and your toes.
And breathing deeply now into your arms and fingertips.
And breathing up and down your torso.
And breathing into every cell of your body.
Sending your appreciation to your body.
And breathing straight up into your brain and all your connections in your brain.
Breathing more harmonious connections into your brain.
And breathing more expansive beliefs into your mind.
So you can be a clearer channel for your own authentic spirit.
And feel freer in this physical reality.
I invite you to begin to wiggle your toes and your fingers.
Perhaps move your head from right to left.
Or wiggle your jaw.
Or just notice what wants to move.
And you can take a big breath in.
Taking your arms overhead and hugging your knees into your chest.
Allowing the lower back to stretch.
And when you feel ready,
You can let the knees drop to the side of your body.
Whichever side of your body you'd like.
And just listen in.
Notice how you're feeling.
Notice the rhythm of your breath.
And if you feel ready to come up to a seated position,
You can place your hands on the earth.
Acknowledging this beautiful earth below your body that has just held you in this resting journey.
And come up to a seated position to meet your day once again.
The practice of yoga nidra is now complete.
Thank you for listening.
