Welcome to today's yoga nidra practice.
I invite you to find a restful position lying on your back.
Make yourself as comfortable as possible.
Maybe you get a blanket to cover yourself,
And maybe a pillow below your head.
Let all tension go.
Melt into the ground.
Feel your body lying down.
Feel the surface below your body.
Check in with yourself.
Is there anything you need to change to make it as comfortable as possible?
Ease your face.
Soften your forehead.
Let the eyes sink into the eyeballs.
Let the cheeks melt to the sides.
Unclench the jaw.
Focus on your breath.
Notice how it naturally comes in and out.
Notice if it is fast or slow.
Deep or shallow.
Just notice.
Don't judge.
You'll be more intentional with your breath.
Inhale on three.
One,
Two,
Three.
Exhale.
Three,
Two,
One.
Inhale.
One,
Two,
Three.
Exhale.
Three,
Two,
One.
Inhale.
One,
Two,
Three.
Exhale.
Three,
Two,
One.
Inhale,
3,
2,
1.
Now you might want to increase to 4.
Inhale,
1,
2,
3,
4.
Exhale,
4,
3,
2,
1.
Inhale,
1,
2,
3,
4.
Exhale,
4,
3,
2,
1.
Inhale,
1,
2,
3,
4.
Exhale,
4,
3,
2,
1.
Return to your natural breath again.
Notice again how it flows in and out.
Maybe you notice the temperature of your breath in your nostrils.
The air that is colder when you breathe in.
And then the warm air you feel when you breathe out.
Still just notice.
No judgements.
Let me bring your attention to your physical body.
Whenever I mention a body part,
Try to bring your attention there.
Try to soften and relax this part.
We start now with the point between your eyebrows.
Relax and soften.
Then bring your attention to the hollow of the throat.
Right shoulder joint.
Right elbow joint.
Middle of the wrist.
Tip of the right thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
The tip of the small finger.
Back to the right wrist joint.
The right elbow joint.
And the right shoulder joint.
Soften and relax.
Go back to the hollow of the throat.
And move to the left shoulder joint.
Left elbow joint.
The middle of the left wrist.
Tip of the left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the small finger.
The left wrist joint.
The left elbow joint.
The left shoulder joint.
Relax the whole arm.
Soften.
Go back to the hollow of the throat.
And to your heart center.
To the right chest.
Back to the heart center.
To the left chest.
And back to the heart center.
Relax.
Stay with your attention on the heart center.
Soften even more.
Notice how it raises when you inhale.
And how it softens when you exhale.
Imagine how you are sitting under a tree.
A beautiful cherry tree.
Full of pig blossoms.
Resting your back and the back of your head against the trunk.
The tree holds you safely.
Let the weight go.
Give all tensions away.
Feel protected.
And being hold by this big tree.
Feel the structure of the bark.
Giving you a soft touch.
Or maybe even a gentle massage.
Under your legs you feel the soft grass.
Making this place very peaceful.
Look up to the crown of the tree.
To the pink blossoms.
Notice the different shades of pink.
The different shapes of the leaves.
Between the blossoms the blue sky looks through.
A soft wind lets the blossoms dance.
Once in a while a leaf is carried away.
Fly through the air.
Carried away lightly.
Until it gently lands on the ground.
Follow these movements.
Get as light as these blossoms.
Focus again on your breath.
Let your body expand when you inhale.
Feel the air circulating in your body.
And letting go when you exhale.
Inhale to expand.
Exhale to let go.
Let your breath get deeper and fuller.
Take this new air in.
Fill all your cells with this new energy.
Release what no longer serves you.
Notice how your body reacts on this more focused breathing.
Feel your body again lying on the surface.
Notice where the body touches the ground.
Notice where your closing or your blanket touches the body.
Notice the space around the body.
Notice the room you are in.
Slowly come back to this moment.
Bring some gentle movements back to your body.
Start by moving toes and fingers softly.
Gently move the head from side to side.
Maybe you give yourself a good morning stretch.
Maybe you yawn,
Make sounds.
Roll on your right side.
Bring your knees closer to the chest.
Take a couple of breaths here.
When you are ready come back in a sitting position.
Keep your eyes closed if possible.
When sitting,
Notice again how your sit bones are connected to the floor.
Imagine how you are rooted into the ground.
Like this big tree you were sitting under before.
Take another deep breath.
Sigh it out,
Release.
Another breath in.
And the breath out.
Namaste.
