Getting comfortable,
Laying down on your back,
Feeling supported.
Getting ready for your yoga nidra practice of sleep with traces of awareness.
Getting ready to connect with your heart,
Maybe tucking a thin pillow under your head,
Perhaps a blanket over the top of you,
Covering yourself any way you like,
Doing anything you need to get your position as comfortable as possible,
Let go of anything you think you need to do,
There is nothing to do now except for relax.
Allow your mind that you are shifting from doing to being,
Checking your legs are relaxed and comfortable,
Your feet are comfortable,
Your arms and shoulders are away from your ears and relaxed,
Your neck is nice and long and relaxed,
Checking if there are any lumps or bumps of clothing or jewellery or anything else that might distract you from your practice,
If you find any,
Just adjust them now,
Scan your whole body making sure you are as comfortable as you can be,
And take a deep breath in,
And as you exhale,
Letting go of the day,
Of the night,
Of the morning,
Letting go of any tension in the body,
Take another deep breath in,
Letting go of any thoughts,
Letting go of any need to do,
You have given yourself this time to just be,
This is time for yourself,
No one else,
Nothing to accomplish,
No to do list,
No striving,
Just simply being and enjoying peace,
Begin to feel stillness,
Know that you can move,
But you relish the sweetness of stillness more,
This simple being,
So simple,
So free,
Everything is here for you in this stillness,
You are receiving my words effortlessly,
With effortless awareness,
No need for concentration or thinking,
Let the mind rest,
Be aware just with your heart,
And energetically feel my words,
Your yoga nidra has now begun,
Now is the time to state or bring in a heartfelt resolve,
This resolve can be an I am statement,
That fills you with joy,
For example,
I am healthy,
Or I am calm,
Or I am free,
Whatever stirs in your heart,
No need for thinking,
Just feeling,
And finish this statement after I say it,
I am,
And anything that spontaneously came to your mind,
Let it now fill your heart,
Don't overthink it,
Go with that,
If nothing came to mind,
You can use,
I am calm,
Feel this in your body,
Feel it manifest within you,
And state your I am three times,
Now we are going to take a trip to energy points accessed throughout your body,
I invite you to notice any sensations,
Energies or visions that might arise,
But remain free from them,
You are simply travelling on carefree,
There is nothing you are looking for,
There are no goals,
You are just being,
Your mind is quiet,
Your heart is aware,
Start by bringing your awareness to the point between the eyebrows,
Effortless awareness to the point between the eyebrows,
The hollow of the throat,
The right shoulder joint,
Elbow joint,
Wrist joints,
Right thumb,
Tip of the index finger,
Middle finger,
Tip of the ring finger,
Tip of the little finger,
Effortless awareness,
The right wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
Over to the left side,
To the left shoulder joint,
Elbow joint,
Wrist joint,
Left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little pinky finger,
The left wrist joint,
Elbow joint,
Shoulder joint,
Back to the hollow of the throat,
Down to the heart centre,
Right side of the chest,
Back to the heart centre,
Left side of the chest,
Heart centre,
Keeping awareness at the heart centre,
Fix awareness at the heart centre,
Effortlessly,
Without thinking,
Just feeling,
Notice your chest filling with each breath,
It is filling with oxygen to vitalise all of your body,
Just watch your breath,
Feel your chest,
Notice,
Energetically you are pulling in vital life force known as prana,
Prana,
This is the key to your vitality,
With each breath in your body receives more of this life force energy from the universe,
With each deep breath in your body is fed energy that it needs and silently it is happy and sighs with relief,
As you take a deep breath in,
Feel it in your body,
And notice that it naturally wants to let go with an exhale,
There is no need to force,
Find the easy relaxed rhythm that feels just right for you,
Right now,
Inhale filling with oxygen,
With energy,
Holding as the energy is received and dispersed,
And exhaling,
Silent,
Sigh of relief,
Deep but relaxing,
Soft holding,
Long effortless exhales,
Inhaling energy into the body,
Retaining it gently,
And letting go of any effort as you exhale,
Just observing the inhale,
The soft motionless hold,
Observing the effortless exhale,
Nothing to do,
Nothing to accomplish,
Just watching your breath giving you life force in and out of your body,
Picture your heart at the centre of a beautiful glowing light,
Doesn't matter what colour it is,
It can be your favourite colour,
See your favourite colour glowing in your heart centre,
And notice there is love in this light,
For a moment you see a vision of unconditional love in the light,
Maybe you see a person,
A pet,
Or a beautiful place,
Perhaps a divine image that strikes a chord of unconditional love in your heart,
Imagine unconditional love at the heart centre,
Illuminated by a glowing light,
And hold it in your awareness,
Allow it to fill your heart centre with the feeling of unconditional love,
That's right,
Allow your heart centre to feel unconditional love,
Let the feelings grow,
Let the light glow brighter and brighter,
Filling your heart with unconditional love,
Now allow the image to dissolve,
But hold the feelings of the image,
Hold the feeling of love,
Unconditional love for yourself,
Feel that loving light contained in your heart centre,
Feel the love light begin to expand out,
And as it expands,
The light is pulsating and radiating,
Feel it expand and flow out beyond your heart centre,
Overflowing,
Flowing out through your whole day,
Down through the arms to the fingertips,
Down through the legs to the toes,
Your own love light radiating out beyond the body,
Spilling over creating a field of loving light all around you,
You are surrounded by loving light,
Bright,
Warm,
Comforting and alive,
You are calm,
You are healthy,
You are free,
This is how your soul shows its unconditional love for you,
You are always held by your soul's unconditional love for you,
You are always held by your soul's unconditional love for you,
Feel that love in your heart centre,
Rest now in that unconditional love and peace and deep comfort,
Notice the heart centre swelling as you inhale,
And releasing as you exhale,
Notice your chest rising on inhalation and falling on exhalation,
Bringing your awareness back into your whole body,
Whole body awareness,
Feeling your body is rested,
Feeling stillness throughout your body,
Hold on to the sensations of your heart,
When you are ready you can wiggle your fingers,
Your toes,
Feel the lightness of the sensations,
Maybe you want to stretch or move your body any way you like,
And feel the sensation of love at the heart centre,
Evenly flowing out and dispersed to all parts of your body as you stretch,
Feel balance,
Feel harmony within your being,
When you are ready open your eyes,
Bring awareness back to your heart,
Give yourself a big hug,
And have a beautiful day.
