Welcome to this practice of Soma Nidra,
And this is trusting in the great wind.
And so now you can begin to settle,
You can settle into your comfortable position,
Making it the most supportive way possible,
And covering yourself up if you like.
You can use an eye pillow if that's comfortable for you,
Just allowing your eyes to gently close if you choose.
And just take the next few moments to settle into a position that feels just right.
And if you need to make any last minute adjustments,
So that you can feel supported into insoling a deep sense of comfort,
Trust,
And letting go.
As you soften into the earth beneath you,
Know you are welcome here,
On this land,
In this space,
Fully welcome.
And whatever arises within,
Be it sensation,
Feelings,
Emotions,
Thoughts,
Desires,
Images,
Or any distractions from the outside,
Just allow it all to be here with a sense of welcoming,
An invitation to move you more deeply within,
And knowing all along that you are held here in a safe space.
Allow all expression from your face to fade away,
Tiny muscles around the eyes and mouth,
Cheeks softening,
Sliding down with gravity,
Jaw soft,
Letting the tongue rest in the mouth.
And as your face releases,
Notice how your whole body responds.
Let's take a full breath in,
And then listen to your exhale as an audible release,
Could be a humming or a sighing sound,
Your body letting go heavy into the earth that holds you,
And it takes no effort for the earth to hold you,
And sense the connecting points of your body with the earth's body.
You can trust she will hold you,
Feeling yourself beginning to enter a deeper level of stillness As we enter this yoga nidra,
Simply allow your body to respond non-mentally and directly to my words.
Now shift from thinking and doing to feeling and being.
Let yourself feel the safety and ease of your inner sanctuary,
This place within you that cannot be touched by any outside forces,
That place where you are held in peace and protection.
We will now invite our sankalpa.
Just as a seed is planted in bountiful soils of the earth,
We invite our intention to be seeded in the fertile ground of our being.
This is a way of being that is born of your heart.
Let your being receive the echo of words or a felt sense or an image or a sound.
Allow what comes to you naturally,
Or simply rest back in trust of your soul's deeper knowing and offering it up and letting it go.
Now let your attention move to each body part as I name it.
Feel the subtle energy following attention as the body begins to heal,
Integrate,
And balance.
Bring your undivided attention to the right foot,
Left foot,
Right leg,
Left leg.
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right middle back,
Left middle back,
Right shoulder blade,
Left shoulder blade,
Right arm,
Left arm,
Right palm,
Left palm,
Whole spinal cord,
Whole spinal cord,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Point between the eyebrows,
Third eye center,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right jaw,
Left jaw,
Right side of throat,
Left side of throat,
Right collarbone,
Left collarbone,
Right side of ribcage,
Left side of ribcage,
Right side of abdomen,
Left side of abdomen.
Now bring your attention to the middle of the chest.
Become aware of the heart center.
Direct experience of the heart center.
Feel it.
Open.
Now expand your attention to each and every part of the body.
One cohesive being,
Functioning in a unified and harmonious way.
One cohesive being radiating,
Vibrating.
Feel the whole body in awareness.
Feel subtle energies healing and balancing the whole body.
Now sense the cyclical rhythms of breath expanding and expanding.
And contracting at the heart space.
And feel these rhythms travel through your body like rivers of energy.
The circle of breath connecting us with the circle of life.
This cyclical rhythm allowing for a reconnection with all that moves and nourishes life.
The in and out flow of breath connecting us with the cycles of the coming and going.
Like the expression of the dawning of a new day and the easing into night.
Remembering that our bodies are expressions of the cycles of nature herself.
The movement of breath reflected in the ebb and flow of ocean tides.
Sensing the flow of breath.
The in-breath like the cool,
Brisk morning air.
The out-breath like a warm summer breeze.
The expanding,
Opening energy of the in-breath.
The calming and grounding energy of the out-breath.
Reflecting the movement of morning to evening and evening to morning.
Sensing the expanding,
Dynamic energy of the cool,
Brisk morning that supports enthusiastic activity.
Sensing the calming,
Grounding energy of the warm evening.
Bringing about a feeling of soothing contentment after a productive day.
Experience the expanding,
Dynamic,
Brisk,
Cool enthusiasm on in-breath.
And the calming,
Grounding,
Soothing warmth and contentment on out-breath.
Expanding,
Dynamic,
Brisk,
Cool enthusiasm on in-breath.
And the calming,
Grounding,
Soothing,
Contentment warmth on out-breath.
Finding your own rhythm.
A rhythm that moves in cycles.
A rhythm that encompasses the experience of opposites yet nonetheless a part of the rhythm of life.
A rhythm that is held in the greater trust of a supreme intelligence of nature and of life.
Let yourself flow in trust with each breath.
This intimate breath.
Knowing the next in-breath will arrive.
Just as the next out-breath will arrive.
Knowing how it connects you deeply with the rhythms of life.
Simply being in this flow calls us home to a place where we are held and nourished.
Where we can trust and let go.
Letting go into being openness of a wearing presence.
Feel a profound sense of peace descending down over your body and being.
Letting go into the knowing that while we may sometimes get caught up in a pity for ourselves,
We can trust that all the while a great wind carries us across the sky.
Bathed in the complete sense of relief and trust that you have all you need within you.
You are unburdened and free.
Feel that your whole body and every cell is vibrating at a whole new frequency.
Different from anything you have ever known before.
This is the dimension of being.
Sense the presence of universal life force surrounding you and guiding you always.
Connect into the vast open knowing of your heart and soul's deepest wisdom.
You can rest back in the grace and protection of presence.
We will now invite our sankalpa back.
Just as a seed is planted in bountiful soils of the earth,
Our intention is seeded in the fertile ground of our being.
This is a way of being that is born of your heart.
Let your being receive the echo of words,
Feel,
Sense,
Image,
Or sound.
And allow what comes to you naturally.
And trust your soul's deeper knowing.
And then when you are ready,
Slowly retrace your steps.
Cradled in trust by the nurturing earth.
Having realigned with the natural rhythms and cycles of nature.
Reflected in your own body and breath.
Having reconnected to source of which you are a beautiful expression.
Feel yourself walking differently.
Holding yourself differently.
With every step,
Feel yourself filled with a new force.
A new energy,
Vitality,
And vision.
Trusting that the perfect response to all of life arises from being aligned with your innermost being.
Radiant.
Alive.
Being fully your unique self.
And give yourself permission to trust the cycles and rhythms that guide us from within and without.
Let it all come naturally.
And with this knowing,
An inner smile blooms from your heart.
This inner smile of delight blossoms in every cell and permeates your entire body.
Let this delight wash through you.
And begin to become aware of your own being.
Of the rising and falling of your belly and chest with the breath.
Welcoming the breath into your body.
Anywhere it feels called to enliven and awaken more warmth and trust and love.
And slowly sense yourself rising to the surface of awareness.
Feel your body resting and supported by the earth mother beneath you.
Feel the quality of air the earth's breath as it touches your skin.
And as you feel an impulse,
Perhaps gradually begin to move your body as though waking from a restful sleep.
Or perhaps drifting into dream time.
No need to hurry.
Take time to be aware of your own being.
And as we close this Soma Nidra practice,
Take a moment to honor your own time and commitment.
With gratitude for taking this time to practice Yoga Nidra.
As an act of radical self-care and self-love.
Cultivating inner trust.
In doing so,
You nourish your inner resources,
Which honor a deep care for yourself.
Which in turn allows for a deeper expression of authentic care for others and our mother earth.
Feel free to remain still for as long as you like.
And can gently move and stretch and yawn in your own time,
Whatever brings delight.
Trust you have received exactly what you need from this practice.
The Soma Nidra is now complete.
All are relations.
Om Shanti Shanti Shanti.
All are relations.
Om Shanti Shanti Shanti.
