Finding your comfortable position,
Lying down,
Get ready for this yoga nidra practice.
Check that your shoulders are away from your ears,
Your arms are away from the body,
And there is space beneath the armpits.
Check that your head is comfortable,
Straight and in alignment.
Check that everything is just right,
Let your whole body be as comfortable as you can be.
Feel the support under you,
Let it hold you as if Mother Earth was holding you,
And you are completely surrendering to her gravity.
Let Mother Earth hold you.
Take a deep breath in,
And as you exhale,
Let go of any thinking about anything you need to do,
Because there is nothing you need to do.
Nothing you have to think about,
Everything in your life is on pause while you are doing yoga nidra.
This is your time to be with you,
So bring all your intentions inward.
Inhale feeling into this present moment,
As you exhale letting go of anything outside.
Become aware of your body,
Be aware of your whole body,
From the top of your head to the tips of your toes,
From your hips to your toes,
From the crown of your head all the way to your toes.
Feel stillness in your body.
You can move your body any time you need to,
But make yourself so comfortable you won't even desire to move.
Settle into this comfort,
Absolute stillness,
Absolute comfort,
Effortless.
In yoga nidra you are awake and aware,
But if you sleep you are still aware.
I invite you now to bring in your intention,
Your sankalpa,
For this yoga nidra session.
Now bring your awareness deep inside your body.
An energetic journey is about to begin.
Several body parts will be named as we sweep awareness swiftly and effortlessly from one body part to the next.
I invite you to experience everything energetically rather than physically,
Starting by bringing your awareness to the point between your eyebrows.
That's right,
Effortless awareness to the point between your eyebrows.
Moving awareness to the hollow of your throat,
To your right shoulder joint,
Elbow joint,
Wrist joint,
Right thumb,
Tip of the index finger,
Tip of the middle finger,
Experiencing energetically the right wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
Over to the left shoulder joint,
Elbow joint,
Wrist joint,
The left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Awareness back to the left wrist joint,
Elbow joint,
And shoulder joint.
Awareness to the hollow of your throat,
The heart centre,
The right side of your chest,
The heart centre,
Left side of your chest,
Heart centre.
Awareness to your navel,
Tip of the tailbone,
Right hip joint,
Right knee,
Ankle joint,
The right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the pinky toe,
Back up to the right ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone,
Sweeping awareness to the left hip joint,
Left knee joint,
Ankle joint,
The big left toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe,
Back up the left ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone,
The navel centre,
The heart centre,
Energy flowing to the hollow of the throat,
The eyebrow centre,
Space between the eyebrows,
Space above the eyebrow centre,
The energetic third eye.
Breathe and feel your energy in this space.
Now become more and more aware of the breath,
Just awareness,
No need to change it,
Simply being the observer of your breath as it comes in and out of your body,
As you exhale feel that you let go of fatigue,
Stress and tension,
As you inhale feel that you are pulling in boundless energy from the universe,
Exhale letting go,
Inhale energising,
Exhale from the crown of your head all the way down to your toes,
Inhale from the toes up to the crown of your head,
Inhale from the toes up to the crown,
Exhale from the crown down to the ankles,
Inhale from the ankles up to the crown,
Exhale from the crown down to the knees,
Inhale from the knees up to the crown,
Exhale from the crown down the spine to the tailbone,
Inhale from the tailbone up the spine to the crown,
Exhale from the crown down the spine to the navel,
Inhale from the navel up the spine to the crown,
Exhale from the crown down to the heart centre,
Inhale from the heart centre up the spine to the crown,
Exhale from the crown down to the throat centre,
Inhale from the throat centre up the spine to the crown,
Exhale from the crown down to the bridge between the nostrils,
Inhale from the bridge between the nostrils up to the crown,
Now to the third eye exhale down to the bridge between the nostrils,
Inhale from the bridge between the nostrils up to the third eye,
Back to the crown,
Exhale down to the bridge between the nostrils,
Inhale from the bridge between the nostrils up to the third eye,
Hold your awareness now at your third eye,
Breathing gentle deep breaths into your third eye,
Inhaling cosmic energy from all around you,
Exhaling energy blocks,
Inhaling cosmic energy from all around you,
Exhaling any energy blocks,
Again inhaling cosmic energy from all around you,
Exhaling energy blocks,
As you inhale the cosmic energy from around you,
You are exhaling all the energy blocks,
Be aware of the space between your eyebrows,
Feel as if you are breathing in and out of the space between the eyebrows,
Be aware of the throat,
Picture a shining full moon and you are bathing in the light of the moon,
Allow its rays to calm,
Clarify and soothe you completely,
Be aware of the space at your heart centre,
Dive deep within that space in your heart,
Deep into the silence,
You are awake and aware,
You are deep in the silence at the heart centre,
Be aware of the space at your heart,
Be aware of the deep stillness and silence at the heart centre,
Be aware that the body is breathing you,
Be aware that the body is resting,
Be aware that the body is breathing and resting,
Awaken the stored energy in the body by taking in a deep breath and a long breath out,
Be aware of the space at your heart,
Be aware of the deep stillness and silence at the heart centre,
Be aware that the body is breathing you,
Be aware that the body is resting,
Be aware that the body is breathing and resting,
Be aware of the space at your heart centre,
Dive deep within that space in your heart,
Deep into the silence,
You are awake and aware,
You are deep at the heart centre,
Just rest here in your heart centre,
Letting go,
Letting the energy within you flow,
Nothing to do,
Just be.
