This yoga nidra is here to help you rest and through that rest heal from the inside out.
My name is Tess Jewell-Arsen.
Thank you so much for joining me.
So finding a comfortable place wherever that might be so that your back can rest supported and your mind can rest.
So perhaps on your back,
On your side,
On your front using any supports with pillows,
Blankets to keep you warm and comfortable.
Taking a moment to find that comfortable position wherever it may be and you can pause this recording if it works best for you so you can find that comfortable position.
Then whenever you're ready hit play again.
Take a moment now to take a long easy breath in and a long easy breath out.
Another long breath in and an easy breath out.
And again.
Now allow your breathing to be easy and natural.
It will continue on its own for you.
As you relax your breathing may become subtle and faint or your breathing may become long and deep.
Whatever happens with your breathing is fine and just right for you right now.
Don't turn away.
Keep your gaze on the bandage place.
That's where the light enters you.
Don't turn away.
Keep your gaze on the bandage place.
That's where the light enters you.
Be aware of the space around you without focusing on anything particular.
Be aware of the space around you.
Beware of the surface,
Props,
Blankets or pillows supporting you.
Be aware of any sounds around you.
First becoming aware of sounds in the distance.
Then becoming aware of closer sounds.
Then perhaps even the sound of your own breath,
Not trying to strain it or force it in any way.
Just noticing if you can hear the inhale and the exhale.
Being aware of your whole body resting,
Supported,
Safe.
Start to become aware of your toes,
Each and every toe.
On your right foot and your left foot.
Becoming aware of the skin and all the way inward through the muscle,
The bones.
Noticing any space in your toes.
Then bringing awareness to your feet,
Your right foot and your left foot.
Noticing the skin on your feet.
Then taking awareness all the way inward,
Through the bones,
Muscles and the space in your feet.
Bringing awareness to your legs,
Your right leg,
Your left leg.
Noticing the skin around your legs and noticing inwards the muscles,
Bones,
And the space in your legs.
Bringing awareness to your pelvis,
The skin around your pelvis.
Noticing inwards the muscles,
The bones,
The organs protected by your pelvis.
And the space in your pelvis.
Bring awareness to your torso,
Your spine,
Your abdomen,
Your chest,
Rib cage.
Noticing the skin around your torso and then noticing inwards the muscles,
The bones,
The organs,
And the space in your torso.
Bringing awareness to your shoulders,
Notice your shoulders.
The right shoulder and the left shoulder.
Noticing the skin around your shoulders and then notice inwards the muscles and bones in your shoulders.
And then notice inwards the muscles and bones in your shoulders.
Notice your arms,
Your right arm,
Your left arm.
Notice the skin around your arms.
And notice inwards the muscles,
The bones,
And the space in your arms.
Notice your hands,
Your right hand,
Your left hand.
Notice the skin around your hands.
Notice inwards the muscles and bones in your hands and the space in your hands.
Notice your fingers,
Each and every finger.
On your right hand and your left hand,
Notice the skin around your fingers.
Notice inwards,
Noticing the muscles and bones in your fingers and the space in your fingers.
Noticing your neck,
The skin around your neck.
Noticing inwards the muscles,
Bones,
And space in your neck.
Noticing your face,
Your eyes,
Your nose,
Your mouth,
Your chin,
Your ears.
Noticing the skin around your face,
And noticing inwards the muscles,
The bones,
And the space in your face.
Noticing your whole head,
The skin around your whole head.
Noticing inwards the muscles,
The bones,
And the space in your face.
Noticing inwards the muscles,
The bones,
And the space in your head.
Noticing your whole body,
Your whole body covered in skin,
Filled with muscles,
Bones,
And organs,
Working for you,
Supporting you,
In every way that they can,
And allowing your whole body to rest in this awareness.
Abiding in that rest.
Now start to become aware of your breathing,
Your natural breath as it comes in and out.
Noticing how the breath moves within the body,
Massaging your whole body from the inside out.
Now taking a fuller breath in,
And an easy breath out,
And again.
Now let your breathing be easeful and natural.
Don't turn away,
Keep your gaze on the bandage place,
That's where the light enters you.
Don't turn away,
Keep your gaze on the bandage place,
That's where the light enters you.
Slowly start to become aware of your body lying on a supporting surface.
Noticing the different points where your body and the surface beneath connect.
Perhaps noticing different props,
Pillows,
Blankets,
Supporting you,
Keeping you warm.
Perhaps noticing how your hair brushes against your face or along your shoulders.
Little by little starting to find movement in your fingers and your toes,
Your hands and your feet,
Your arms,
Your legs,
Maybe taking your head side to side,
Maybe taking a full body stretch.
And then these two little movements that started at opposite ends of your body meet at the centre of your body,
The centre of your being,
The centre of you.
When you're ready,
If you're on your back or your front,
Perhaps turning onto your side and pushing yourself up to a comfortable seated position.
Take a moment to thank yourself for showing up for you,
For allowing yourself to rest and heal.
And thank you so much for joining me.
Arigatou gozaimasu.
