Welcome to your SLEIGHTS OF MINDFULNESS.
This will be Yoga Nidra practice.
Find a comfortable position lying on your back.
Allow your body to be fully supported by the surface beneath you.
Let your arms rest slightly away from your sides,
Palms facing upward,
Your legs slightly apart,
Feet falling naturally outward.
Take a moment now to make any final adjustments to ensure you'll be comfortable for the entire practice.
If it feels right,
Close your eyes and take a few natural breaths,
Allowing your body to become still.
During this practice,
You'll remain aware and throughout,
Hovering at the edge of sleep while staying conscious.
This is Yoga Nidra,
Conscious sleep.
And now the invitation is to formulate your heartfelt intention.
This is a short,
Positive statement in present tense that represents your deepest desire or truth.
Perhaps something like,
I am at peace,
Or I am whole and complete.
Silently repeat your intention three times,
Feeling it resonate within your being.
We'll now begin the rotation of consciousness,
Bringing awareness to different parts of your body in a systematic sequence,
Starting from the top of your head.
And now bring your awareness to the crown of your head,
Sensing the energy extending upward.
Moving your awareness to your forehead,
Feeling the energy in the space between the eyebrows.
Moving to your left eye,
Notice any pulsations or movement there.
Your right eye,
Perceiving the subtle energy there.
Left ear,
Feeling the gentle vibrations.
Right ear,
Bring awareness to the space around it.
Moving to your left cheek,
Observing the fields of energy.
Right cheek,
Sensing any warmth or coolness.
And being conscious of the breath moving.
Moving to your upper lip,
Experiencing the subtle sensations.
Lower lip,
Noticing any tingling.
Chin,
Attentive to the energy there.
Bring your awareness to the jaw,
And notice any holding or tightness or releasing there.
Moving to the throat,
And feeling any delicate vibrations.
Back of the neck,
Sensing the flow of energy.
Moving to the left shoulder blade,
Conscious of any tension or release.
Right shoulder blade,
Noticing any sensations present.
Bringing your awareness to the upper back,
Experiencing the field of energy there.
Moving to the middle back,
Sensing subtle movements with breath.
Lower back,
Observing any sensations present.
The sacrum,
Aware of this energy center.
Now bring your awareness to the entire chest,
Perceiving any sensations present.
Upper chest,
Bringing awareness to the subtle vibrations.
Center of the chest,
Feeling into the heart space.
Now moving to the left side of the ribcage,
Noticing the expansion and contraction.
And the right side of the ribcage,
Sensing the life energy there.
Moving to your upper abdomen,
Bringing awareness of any movement with the breath.
Scanning to the navel region,
Experiencing the center of your body,
Noticing what's present there.
Moving to the lower abdomen,
Perceiving the energy in this region.
Scanning the right glute,
The left glute,
Feeling the support and connection with the surface.
And now bring your awareness to the left shoulder,
Sensing any tension or release.
Moving to the left upper arm,
Noticing what's present for you there.
To elbow,
Aware of the space in the joint.
Left forearm,
Feeling the aliveness in the muscles.
Left wrist,
Perceiving the subtle movements of energy.
Left palm,
Observing any tingling or warmth.
The back of the left hand,
Noticing the field of sensation.
Now bring your awareness to the left thumb,
Left index finger,
Left middle finger.
Aware of the energy flowing through each finger,
Feeling any tingling life force there.
Now bring your awareness to your right shoulder,
Sensing the energy gathering there.
Your right upper arm,
Perceiving any sensations that arise.
The right elbow,
Aware of the joint space.
Right forearm,
Feeling the aliveness there.
The right wrist,
Noticing the space around it.
The right palm,
Observing any warmth or coolness.
The back of the right hand,
Aware of the field of sensation.
And now bring your awareness to the right thumb,
The right index finger,
The right middle finger.
Sensing any pulsations or vibrations.
The right ring finger,
The right little finger.
Feeling into any energy present for you.
And now bring your focus to the left hip,
Sensing the connection to your center.
Moving down to the left thigh,
Aware of the life energy pulsating there.
Left knee,
Feeling the space within the joint.
Left hamstring,
Perceiving the energy along the back of the thigh.
Left calf,
Noticing any feeling of heaviness or lightness.
Left shin,
Feeling the subtle vibrations in the tissue.
Left ankle,
Bringing awareness to the space around it.
Left heel,
Sensing the connection with the ground.
Sole of the left foot,
Observing any warmth or coolness.
Top of the left foot,
Feeling the energy flowing there.
And now bring your awareness to your little toe of the left foot.
Fourth toe.
Third toe.
Second toe.
Noticing any tingling or pulsing.
Left big toe,
Sensing the energy and sensations there.
And now bring your awareness to your right hip,
Aware of the energy center there.
Move now to your right thigh,
Feeling the subtle pulsations present.
Moving down to your right knee,
Perceiving the space within and around it.
The right hamstring,
Observing the energy flowing through the back of the thigh.
Moving to the right calf,
Noticing any tension or relaxation.
The right shin,
Feeling the aliveness in the tissue.
Bringing awareness to your right ankle,
Sensing the space around the joint.
The right heel,
Aware of its contact with the surface below.
The sole of the right foot,
Experiencing any pressure or release.
Top of the right foot,
Sensing the flow of awareness there.
And now bring your awareness to the little toe of the right foot.
Fourth toe.
Third toe.
Noticing any tingling or pulsing or sensations.
And bring your awareness now to the right big toe.
And now bring your awareness to your breath.
Simply observe the natural flow of your breath without changing it.
Notice the cool air entering your nostrils as you inhale.
And the warm air as you exhale.
Feel your breath moving through your body.
With each inhalation,
Sense a wave of relaxation flowing in.
With each exhale,
Feel the tension dissolving,
Flowing out.
Now silently in your own mind,
Begin to count your breaths backwards from 21 to 1.
Count only at the end of each exhalation.
If you lose track,
Simply begin again at 21.
With each silent count,
Feel yourself sinking deeper into relaxation.
Breathing in.
Breathing out.
21.
I'll give you time now to practice this counting in silence.
Experience the feeling of heaviness throughout your body.
Your body feels heavy as if sinking into the surface beneath you.
Heavy.
Heavy.
Heavy.
Now experience the feeling of lightness.
Your body feels light,
Weightless,
As if floating above the surface.
Light.
Light.
Light.
Experience the sensation of warmth flowing through your entire body.
Warm.
And now experience the sensation of coolness.
Cool.
Feel your heart beating.
And now feel it slowing down,
Bringing profound calm.
Now bring your awareness to a special place.
The ocean.
Imagine yourself standing on a beautiful beach.
Feel the warm,
Fine sand beneath your feet.
Notice how it supports you,
Yet yields to your weight.
The sky above is a perfect blue,
With a few wispy clouds drifting lazily.
The sun is warm on your skin,
But not too hot,
Just perfect.
Before you stretches the vast ocean.
Notice its color,
Perhaps a deep blue in the distance,
Becoming clearer and more turquoise as it approaches the shore.
Watch how the sunlight dances on its surface,
Creating countless sparkles,
Like diamonds scattered across the water.
Listen to the rhythm of the waves.
They advance and retreat in a perfect ancient pattern.
The sound is soothing,
Constant,
Dependable.
With each incoming wave,
Feel a wave of relaxation wash over you.
With each retreating wave,
Feel any remaining tension being drawn away from the body.
Notice the smell of the ocean.
That distinct,
Salty freshness that fills your lungs and awakens your senses.
Each breath connects you more deeply to this place.
Now imagine yourself walking slowly toward the water.
Feel the sand becoming more compact and cool as you near the shore.
The waves gently touch your feet.
The water is the perfect temperature,
Refreshing yet comfortable.
Wade a little deeper until the water reaches your ankles,
Then your calves.
Feel how the water supports you,
How it moves around you with each gentle wave.
If you wish,
Imagine yourself floating effortlessly on the surface of the ocean.
The water holds you perfectly,
Supporting your entire body.
You don't need to swim or make any effort.
Just allow yourself to be held,
To be supported completely.
Feel yourself becoming one with the rhythm of the ocean.
Your breath synchronizes with the waves.
Inhaling as the waves build,
Exhaling as it recedes.
There's no separation between you and the ocean.
You are part of this vast ancient presence.
The ocean represents the universal consciousness.
Infinite,
Powerful,
Yet gentle.
As you float,
You are connected to everything.
Complete,
Whole,
You are the ocean.
And now gently bring your awareness back to your intention.
That heartfelt intention you set at the beginning of the practice.
Silently repeat it three times with feeling and conviction.
Knowing that it is already true at the deepest level of your being.
Begin to become aware of your body lying on the surface beneath you.
Feel the points of contact,
Your head,
Shoulders,
Arms,
Back,
Hips and legs.
Become aware of the room around you,
The space you're in.
Begin to take slightly deeper breaths.
Wiggle your fingers and toes.
Gently move your head from side to side.
When you feel ready,
Stretch your arms overhead and take a full body stretch.
As if you're waking up from a refreshing sleep.
Slowly open your eyes,
Bringing with you the deep peace and awareness from your practice.
Roll to your side and rest there for a moment before slowly sitting up.
Thank you for carving out your slice of mindfulness with me today.
