Welcome to this practice of yoga nidra.
A journey into deep rest.
Lie down and make yourself completely comfortable.
Allow the body to feel supported.
Cradled.
Safe.
Let your arms rest softly by your sides,
Palms open.
Feel the back of your body sinking into the surface beneath you.
There's nothing you need to do now.
Follow the sound of my voice.
Begin with a gentle breath in through the nose.
And a long breath out of the mouth.
And now we'll take a few rounds with a longer exhale.
I'll count you in for each.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Letting that go.
Feel the front of your body.
Softening the belly.
The jaw.
Let gravity hold you.
Inhaling ease.
And exhaling tension.
With each breath,
Invite the body to soften.
Invite the mind to quiet.
Now gently shift your awareness to your right hand.
Feel your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm of the hand.
The back of the hand.
The wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The right side of the chest.
The right waist.
Right hip.
Thigh.
Knee.
Shin.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
And all five toes.
Now bring awareness to the left side of the body.
The left hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Feel the entire left palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left side of the chest.
Waist.
Hip.
Thigh.
Knee.
Shin.
Ankle.
And heel.
The sole of the left foot.
Top of the foot.
And all five toes.
Now sense both legs.
Both arms.
The back of your body.
The front of your body.
The whole body.
Resting.
Still.
Heavy.
Quiet.
Bring awareness to your breath.
Notice the soft flow of air at the nostrils.
The rising and falling of the chest.
The subtle movement of the belly.
Allow the breath to become even slower.
As if it's breathing you.
And you may begin to count the breath if you like.
Inhaling,
Counting one.
Exhaling,
One.
Inhaling,
Two.
Exhaling,
Two.
Up to ten.
Gently counting.
Drifting.
Drifting more deeply inward with each cycle.
Releasing attention on the breath and bringing to mind a quiet intention.
A phrase of peace.
Let it arise naturally.
I'll borrow one of the following expressions.
Mentally affirming.
I welcome stillness.
I allow rest to unfold.
Or I am held in deep rest.
Allow the vibration of these words to echo through the body.
Soothing.
Grounding.
And reassuring.
There is nothing more to do here.
Let the breath drift.
Let the body dissolve.
Let your awareness float like a feather on a breeze.
You are safe.
You are supported.
And you are at ease.
Allow yourself to remain here.
Resting in stillness.
Until the body chooses its next rhythm.
