This practice is inclusive.
It is for all genders,
All bodies,
All minds,
And it emphasizes choice.
The flow of our practice is,
As usual,
Gentle and predictable,
Starting with the experiencing of gentle and accessible movement in the seated position,
And then moving on to the practice of yoga nidra in the position of your choice,
With the option to set an intention,
Bring awareness to the body or the breath,
Or both,
Exploring imagery and returning and grounding at the end.
Please know that it's normal to drift during this practice,
So please come back to the sound of my voice,
Or notice your body,
Notice the space that you're in,
Notice your breath,
Anything that kind of grounds you,
And also just please know that you can leave at any time.
That is the ultimate choice that you have.
If you find that this practice is just not for you,
Please feel free to just leave it behind.
So as an option,
I would invite you to signify the beginning of this practice with an arrival gesture.
You may want to touch your heart,
Bring your hands in prayer at heart center,
Or simply put your hands in your lap,
And this will mark the beginning of our session.
So we'll start with some seated,
Heart-centered movements.
First,
We'll just find a seated,
Grounded position.
I'm just finding our seat and choosing to close the eyes or not.
I like to close my eyes.
And just feeling like you're arriving here.
And perhaps with an inhale,
Just lengthening the spine at the back of your body.
You may tuck in the chin a little bit,
Just orient the crown of the head a little bit more towards the sky.
And exhale,
Kind of let go.
And finding again that lengthening of the spine with an inhale if you wish.
And exhaling,
Letting go.
And we'll move on to some shoulder rolls.
We can roll shoulders backwards first and forwards after.
And you can choose if you want,
You can roll both shoulders at the same time,
Or you can roll one at a time.
It can be sometimes tricky to roll both at the same time.
So I'm just going to alternate between the two.
Just lifting the shoulders forward and rolling them back and letting them come down.
Just one shoulder,
Just another shoulder,
And switching directions.
So maybe moving both shoulders forwards or just one at a time.
So bringing both shoulders to the back,
Bringing them to the forefront,
And letting them drop.
Doing this here,
I'll alternate between two shoulders and just one.
And if you want,
You can coordinate the breath with this.
With an inhale,
Just lift.
And an exhale,
Lower.
And one more time.
Just like soft waves here.
And we'll move on to heart circles.
Just use my chair as it creaks.
I'm just moving back a little bit,
Because here again we'll find our nice long spine that we had before.
And we'll lead with our heart center to just create circles around the spine.
So the spine is the axis.
And we just move in circles around the axis around the spine,
Leading with the heart center.
And you may wish to keep your hands at your heart center if it helps.
And we'll just coordinate the breath here if you want to.
So inhaling as you move back,
And exhaling as you move forward.
Inhale back,
Exhale forward.
And we'll switch directions.
So going in the opposite direction now,
Just creating circles around the axis of the spine,
Leading with the heart center.
Again,
Exhaling forward if you want to.
Inhaling back,
Exhaling forward,
Inhaling back.
And two more like this.
And finding center once again.
Moving into some side openers.
With this,
You have the option of lifting the arm up and over as you bend over to the side.
You can also leave the arm down.
So I'll demonstrate it again with the arm up.
Tracking the arm roughly around where your head is.
And bringing the arm down,
Bending over to the other side.
And again with the option of lifting the arm up and over.
I might be going off your screen here.
And again,
Other side.
Really opening into all these intercostal muscles here between the ribs.
And again,
On the other side.
And one more time on either side.
And again.
And coming back to center,
We'll find again that nice long spine.
Maybe a little bit of the tuck of the chin.
And we'll twist over to the side,
Opening to receive with the heart center.
So if you can,
You can use your arm to deepen the twist behind your chair,
Or behind your back if you're sitting on the floor.
And coming back,
Finding the same.
Starting with an inhale to lengthen the spine,
Twisting around and then perhaps reaching with the back arm to twist.
Leading with the heart center into the twist.
Let's do that one more time on both sides.
So again,
To this side.
And once more to the other side.
And returning to center,
You might choose to put your hand on your heart or on your belly or both.
Choosing again to keep your eyes open or closed or something in between.
And maybe whispering inwardly to yourself,
May I be kind.
May I be at ease.
May I rest in compassion.
And noticing objects,
Colors or sounds in your surroundings.
Maybe keeping water or tea or candy at the ready,
If in case it's helpful for you.
With an option also to use headphones if you want to keep your practice really private.
And finally,
Perhaps adjusting the lighting in the room that you're in as we move into our yoga nidra practice.
And just a reminder here that as you know yoga nidra is usually practiced lying down.
But I invite you to choose the position of your choice.
It could be a chair,
The floor.
You could be seated in the chair or seated on the floor or lying down on the floor,
Lying down in a bed,
On a couch.
You could remain standing if you wish to.
You can keep your eyes open during this practice or you can keep them closed or again something in between.
At any time if you need to step away,
Don't hesitate to do so.
And so to begin the practice of yoga nidra,
The option of setting an intention or sankalpa.
This is an optional supportive phrase that you can repeat to yourself three times inwardly.
It could be a simple phrase like,
I am safe.
Or something like,
I choose rest.
So repeating this or a phrase of your choice inwardly three times.
Like planting that intention in the soil.
So it can bear fruit.
And moving on to the rotation of consciousness or the body scan.
I'd like to invite you to begin by bringing your awareness to the center of your chest,
Your heart center.
And you may rest one hand here if that feels comforting.
Or simply sense the gentle rhythm of your breath.
And feel this area as more than a point.
It's a whole landscape of movement and sensation.
You may notice the subtle expansion of the heart center as you inhale.
And the quiet softening as you exhale.
Absolutely no effort here.
Just the natural pulse of being alive.
Now imagine that this warmth begins to spread outward like sunlight through water.
First to your collarbones and shoulders.
Those are places that often carry the weight of effort,
Responsibility and care.
And with each breath allow them to soften.
As if you're releasing something that you've been holding on to for too long.
And don't hesitate to let gravity help you.
Let the ground help you.
The ground is there.
It will support you.
Then feeling that gentle radiance move down your arms.
Through your biceps and elbows.
Into your forearms and wrists.
And finally to the palms of your hands.
Notice what compassion feels like here.
Perhaps a subtle warmth or a tingle.
Or a sense of openness or ease.
Perhaps you even imagine that your hands are glowing softly.
Ready to both give and receive care.
Now bring your attention to your throat and neck.
This is the bridge between the heart and the voice.
Allow your breath to move through it smoothly.
Releasing any tightness or any holding around expression or protection.
You really don't have to say anything.
Just let the breath and kindness flow freely through the space.
Let your awareness drift upward into the jaw and mouth.
Soften the tongue and unclench the teeth.
You may even let the lips part slightly.
And feel how compassion relaxes even the smallest muscles.
Those that speak and those that hold silence.
And moving on to the cheeks and eyes.
Allowing them to rest.
To stop working so hard to read the world.
Notice the kindness that gathers here when you simply stop striving.
The forehead smooths.
The space between the eyebrows expands.
And once again feel your attention return to the heart space.
Now surrounded by softness.
Connected to every part of you.
Sense this area not as fragile but strong in its tenderness.
It's the warmth that remains even when things are uncertain.
It's the steady pulse that says I'm still here.
And let this warmth fill your whole chest.
Then spread subtly through the body.
The way compassion naturally flows outward when given space.
You are both the source and the receiver.
Held and holding.
Breathing and being breathed.
And rest here for a few moments.
Bathed in the quiet radiance of your own care.
We'll move on to breath awareness.
And it will be breath awareness this time.
So beginning by bringing your attention to the movement of your breath.
Soft and natural.
Like a quiet tide within the chest.
There's no need to change or deepen it.
Just notice how the inhale arrives on its own.
And how the exhale follows.
A steady rhythm that's been here since the very first moment of your life.
And as you breathe imagine each inhale as an offering of kindness.
A way of nourishing your body from the inside out.
And each exhale as an expression of care.
A way of letting warmth flow gently through and beyond you.
Inhaling kindness.
And exhaling care.
Inhale receive.
And exhale release.
Notice how your breath begins to feel like a conversation with your heart.
Each cycle bringing more ease.
More softness.
More trust in your own rhythm.
Let this kindness first move towards yourself.
You might picture it filling the chest.
The throat.
The space behind your eyes.
All the places that need gentleness right now.
It doesn't have to be perfect or glowing.
Even a faint sense of warmth is enough.
And if it feels right let that warmth expand outwards.
Not as effort but as overflow.
Like ripples spreading across still water.
With each inhale you're replenishing.
And with each exhale you're naturally sharing.
You might imagine this care drifting towards someone you love.
Or to someone who feels distant.
Or even out into the world.
A soft invisible wave of goodwill.
There's no expectation.
No doing.
Just being kind and being open.
Let the breath move this way for a few more moments.
Inhaling to receive compassion.
Exhaling to allow it to flow.
Feel how this rhythm steadies you.
Like a warm current carrying both giving and receiving.
In perfect balance.
And we'll move on to the visualization part of our yoga nidra practice.
So bringing your attention once more to the space of your heart.
Not just the physical heart but the heart of your being.
The tender center of your being.
The place that feels connects and cares.
Imagine if it feels right a soft glow of light here.
Not bright or demanding but gentle.
Like the warmth of a candle cupped between your hands.
You might see it as golden or rose colored.
Perhaps it has no color at all.
Just a quiet sense of warmth.
With every inhale noticing that this glow is brightening just slightly.
As if your breath is feeding the flame.
With every exhale it expands.
Slowly,
Steadily.
Spreading warmth across and through your chest.
Across the collarbones.
Out in the shoulders.
Down the arms.
All the way into the palms and fingertips.
Each breath becomes a wave of compassion.
Rising,
Glowing,
Softening.
Reaching further with ease.
And if it feels comforting let that warmth flow up toward the throat and the face.
Melting any holding around the jaw.
Around the eyes.
Around the forehead.
Allow the light to rest behind your eyes.
Gentle and steady.
As if you're seeing the light of the sun.
Through the lens of kindness.
Now imagine this glow continuing to pulse with your breath.
A living rhythm within you.
Steady and quiet.
It doesn't need to be large or radiant.
Even the smallest spark can warm an entire space.
And as the light grows familiar.
You might sense that it doesn't belong only to you.
It's connected to something vast.
A field of compassion that exists around all of us and between us.
Each breath you take touches that field.
And each breath you release nourishes it in return.
And if it feels right you could let this warmth extend beyond your own body.
Perhaps to someone who needs it.
Or to a place that feels heavy in the world.
And you're not giving away your light.
You're simply letting it flow like a gentle stream that never runs dry.
And as you're letting it flow.
If at any time it feels like too much.
You can always draw the light back in.
Cradling the light softly at your heart center again.
It's safe.
It's steady.
And it's yours.
Taking a few breaths here.
Feeling that glow.
That warmth.
That quiet compassion and life within you.
And slowly beginning to sense your body again.
The simple solid presence of being here.
Notice the rise and fall of your breath.
The gentle pulse of your heart beneath your ribs.
Feel how that warmth.
The glow of compassion still lingers within you.
Maybe it's a quiet hum at the center.
At the center of the heart center.
At the center of your body.
Or it's the soft memory of light resting behind your sternum.
You don't need to hold on to it.
Just notice that it's there naturally.
Woven in your breath.
Woven in your being.
Let this warmth settle into every layer of you.
Through the shoulders and arms.
The ribs and belly.
The hips and legs.
All the way down to the soles of the feet.
Each part of you touched by this compassion.
Softened,
Supported,
And at ease.
You might whisper gently in words.
May I be gentle with myself.
Let the words echo softly through the heart space.
Those are very important words.
May I be gentle with myself.
May I be patient with my own becoming.
May I be gentle with myself.
May I meet what arises with care.
And taking a few breaths here.
Allowing those wishes to root themselves deep inside.
And when you're ready,
Sense that same compassion radiating outwards.
A quiet offering to the world.
No effort or force.
Just the natural ripple of your own tenderness expanding.
Begin to notice the surface beneath you.
The contact points that ground you.
The sits bones,
The legs,
The back of the body.
Feel the weight and warmth of your body resting in safety.
A single breath can anchor you here.
In this space.
In this moment.
In your life.
And if you had your eyes open,
You may open them.
But when you do,
Let that soft glow remain in your eyes.
Carry it with you today in your gestures,
In your voice.
In the small ways that you move through the world.
Because compassion doesn't end here.
It walks with you.
A steady living warmth.
You can return to anytime you need.
Sensing yourself grounded and supported.
And before we close,
I just want to mention that if anything at all felt unsettling,
Please take time to ground,
Journal,
Or reach out to a trusted person.
Take time to take care of yourself today.
Namaste.
