Settling in now for the practice of yoga nidra,
Making sure your body feels completely comfortable and supported.
Ask yourself if I could be 2% more comfortable.
What would that look like?
And then make the adjustment.
And it's worth moving into that extra 2% of comfort.
Feel your body supported by the props and the floor beneath you.
And feel this sense of solidity.
Of the Earth.
Bring your awareness to the space behind your closed eyelids.
Noticing any colors.
Patents.
Or shapes on the insides of your eyelids.
Bring your awareness now to the touch of your clothing.
And then see if you can feel the touch of the air.
Moving past any exposed areas of skin.
Creating an intention for yourself for this practice.
Perhaps to rest.
Relax.
Or just being willing to gift yourself this time.
This time of presence and awareness.
Create your intention.
And mentally repeat it to yourself about three or four times.
Moving the awareness into the physical body now.
Begin by paying attention to the right hand thumb.
All your attention.
All your awareness in your right hand thumb.
Moving on to the index finger.
The middle finger.
Ring finger.
And pinky finger.
Feeling the palm of the right hand.
The back of the right hand.
The entire right hand and fingers,
Inside and out.
Moving now to the left hand thumb.
Index finger.
Middle finger Ring finger.
And pinky finger.
Feeling the palm of the left hand.
The back of the left hand.
The entire left hand.
Inside and out.
Becoming aware of the right arm.
From the shoulder.
All the way down to the tips of the fingers.
Have an awareness of the right arm.
Become aware of the left arm.
From the shoulder.
Down to the tips of the fingers.
The entire left arm.
Feeling both arms,
Both hands and all ten fingers.
At the same time.
Aware of both arms at the same time.
Feeling the upper chest and upper back.
The middle of the chest.
And the middle of the bath.
Feeling the abdomen.
And the lower back.
Becoming aware of your entire torso.
Front and back.
Left and right.
Deep sensations.
And surface sensations.
Feeling the entire torso.
Bring your attention now to your right big toe.
Second toe.
Third,
Four.
And fifth toe.
Feeling the sole of the right foot.
The top of the right foot.
The right heel.
And ankle.
Now the left big toe.
Second toe.
Fur.
Fourth,
And fifth toe.
The top of the left foot.
The soul of the left foot.
The left heel.
And ankle.
Become aware of both feet.
And all 10 toes.
At the same time.
Feeling into the right leg.
From the hip.
All the way down to the tips of the toes.
Feeling the right leg,
Foot.
And toes.
Becoming aware of the left leg.
From the hip,
All the way down to the tips of the toes.
Feeling the left leg,
Foot.
And toes.
Feeling both legs at the same time.
Both legs.
Both feet.
And all ten toes.
Noticing the middle of your mouth.
The midpoint between your two ears.
The crown of the head.
The right eyebrow.
Right eye.
And eyelashes.
The left eyebrow.
I and eyelashes.
Both eyes at the same time.
Both ears at the same time.
And now becoming aware of your whole body.
Front and back.
Left and right sides of your body.
Deep sensation.
And surface sensations.
Feeling the whole body.
At the same time.
Total body awareness.
Even though the physical body is completely still.
Notice how the breath moves the body.
Observing your body,
Breathing itself.
Imagining that every cell of your body is breathing.
Every cell inhaling and expanding.
Every cell.
Exhaling.
And contracting.
Noticing if your body has a distinct center.
Noticing if your body has a distinct border.
Feeling every cell of the body breathing in.
Every cell of the body breathing out.
A sense of expansion,
Of moving outward on the inhale.
The sense of contraction.
Of moving back towards centre.
On the exhale.
Observing the body.
Breathing itself.
Noticing if any of the body feels cool.
Any part of the body where coolness is present.
Perhaps on the insides of the nostrils as you breathe in.
Perhaps the tips of the fingers or the tips of the toes feel cool.
Noticing anywhere in the body.
Where coolness is present.
And now seeking out the parts of your body where warmth is present.
Perhaps around the heart center or in the belly.
Perhaps on the insides of the nostrils as you breathe out.
Noticing the parts of the body.
That feel warm.
Expanding your awareness now.
Becoming aware of coolness.
And warmth at the same time.
Aware of coolness.
And warmth.
At the same time.
Once again,
Bringing your awareness to the space behind the closed eyelids.
Noticing any colors.
Patterns.
Or shapes that you can see.
Bring to mind the intention that you set for yourself.
At the start of this practice.
Remembering your intention.
And mentally repeating it to yourself.
About three or four times.
Once again feeling the support of whatever is underneath you.
And feeling the support of the earth beneath that.
Solid and grounding.
Again feeling the touch of your clothing.
Remembering what clothes you're wearing today.
Begin to deepen the breath.
And you can either stay here.
For as long as you need.
Or if you feel like it's time.
Bringing yourself back to your eyes open.
Wide awake state.
Namaste.
