Welcome to this practice of opposite senses.
As you sit or lie down,
Become aware of any desire to move before settling.
Allow yourself to move,
Adjust the position,
Make sure you feel warm,
Perhaps have a blanket over.
Then come back to a comfortable,
Still position.
Inhale deeply and exhale let everything go.
Allow every exhalation to take away another layer of tension and stress.
Let that be a sense of welcome from the crown of the head.
Spreading all over the scalp,
Every head is welcomed.
The ears,
Inside the ears,
The whole face,
The tongue.
Welcome all the sensations in the neck,
Shoulders,
Arms and fingers.
Let there be a sense of welcome for being the way it is,
Just the way you are.
In the chest,
The heart,
The belly and inside the abdomen.
Welcome home to yourself in the legs and all ten toes.
The whole body,
The whole body is perfect just the way it is.
Notice quietness or silence as you slowly fall into the air.
Notice quietness or silence as you slowly fall into the space of yoga nidra.
In this quietness,
Perhaps you could also find the sound of breathing or any other sound that you could pick up in the space around you.
How would it be to hold space for silence among the sounds?
How would it be to hold space for silence among the sounds?
Bring the awareness back to the breath.
Notice the air slowly entering the nose.
There's a cooling sensation on the upper lip,
Inside the nostrils.
Perhaps you could even notice it travels up to the forehead.
At the end of the inhale,
There's a very brief pause.
And out comes the exhale.
Warm air flows down the nose,
Brushing the upper lip.
Just like this,
In every cycle of the breath,
There's cool and warm sensations.
I invite you to stay with the breath and notice the body,
The weight of the body.
It feels heavier with every exhalation and it gets heavier and heavier every time you breathe out.
As you next breathe in,
Notice that the body is filled with air and space.
Perhaps you could find a sense of lightness with every inhale,
A light floating sensation.
How would it be to feel heavy and light at the same time with every cycle of the breath?
There you go.
Slowly invite the breath to deepen.
As you deepen the breath,
Reawaken the body.
When you're ready,
You can slowly start to introduce movements in the fingers and toes.
Observe any desire in the body to move or stretch.
The practice of opposite senses is complete.
Thank you for listening.
