Welcome to this 15-minute Yoga Nidra experience.
This is your space,
So get really comfortable,
Lying down,
Warm and cosy,
So that you can begin your journey into a quiet,
Calm and soothing place.
There's nothing you need to do for the next few minutes.
So give yourself the permission that you might be needing to switch off from all external activities and tasks.
Lying back,
Closing the eyes.
Begin by taking a deep breath in through the nose.
Open the lips and exhale fully.
When you're ready,
Inhale deeply.
Exhale through the mouth.
Once more,
Inhale.
Whenever you feel ready,
Let your breath return to its own natural rhythm.
And keep your eyes closed for this next period of time.
Notice anywhere in your body where you're holding tension and if there's any micro-movements you might like to make,
Like wiggling the toes or just rolling the shoulders or loosening your neck,
Rolling your head or any other part of your body.
Then go ahead and just make those adjustments.
Give yourself plenty of time to settle.
Feel the edges of your mind beginning to soften.
As the edges of the body begin to soften and loosen.
Loosening the grip on work and action.
Bit by bit,
Coming into this present moment.
Feel your body getting heavier as it surrenders into the ground.
Making contact with your own experience in your body.
What do you notice as you connect with yourself in this space?
What are you bringing?
Your particular atmosphere of this moment.
And just see if you can open to that atmosphere,
Even if it's just a little bit,
As you notice your own physical and mental experience.
And as you do this,
Also reflect on how you would like to be feeling.
A sense of inner peace,
Safety,
Trust in yourself and your life.
Or any other gift that you might like to connect with for yourself.
A gentle sense of calm.
Now bring your attention down into the centre of your body.
Maybe to heart space or lower down towards your abdomen.
Or any other part of your body that you consider to be your centre.
And as you next exhale,
Allow your exhalation to travel down into that point.
As though you're going down in a lift into the centre of your body.
Each exhale drawing you down,
Luring you into your centre.
And then as you inhale next time,
Feel the breath moving out towards the edges of your body.
To the hips and the elbows,
The toes and the fingertips,
Top of the head.
And as you exhale,
Travel down to that one point in the centre of your body.
Moving out to the edges on the inhale.
Going deep into the centre on your exhale.
So it's just a gentle sense of expansion on the inhale.
And contraction on the exhale without doing anything.
Simply following the flow of the breath in and out with your conscious awareness.
Now letting that go.
Taking your awareness now down into your feet,
To the soles of your right foot and left foot.
Sensing the skin of both feet and the toes of each foot.
The heels and the ankles on the right and the left.
And gently begin to work your awareness,
Just draw your awareness up from the ankles to the calves and the shins to the knees.
Sensing now the thighs into the hips.
Both legs and feet completely relaxed.
From the hips drawing your awareness up through your lower torso,
The lower back and the back of the pelvis.
The lower abdomen,
The waist and the middle back.
The stomach area.
And the diaphragm and the back of the ribs,
The front of the ribs.
All the way through the chest.
Up to the collar bones and the shoulder blades at the back.
To the armpits.
Up to the tops of the shoulders.
And allow your awareness to float down the arms,
Right and left.
Down the upper arms,
Through the elbows and down through the forearms,
Wrists,
Hands.
All the way to your fingertips on the right and the left.
Noticing any sensation in the hands.
And then bring the awareness back to the base of your throat,
That soft base of the throat.
All the way up to the chin.
The right cheek and the left cheek.
The upper lip and lower lip.
Right nostril and the left nostril.
The right eye and the left eye.
And the space between the eyebrows.
The whole of the forehead.
The crown of the head and the back of the head.
And the area underneath the skull,
At the base of the skull where the neck joins.
Just sensing any tension here.
Seeing if you can loosen just by noticing softening.
And the back of the neck completely relaxed.
The whole of the face and the whole of the head relaxed.
Shoulders relaxed.
And into your heart space,
Relaxed.
Now as you breathe in,
Imagine just breathing in a sense of calm that you're taking into your heart.
This could be a gentle color like a soft pink.
Could be by breathing in the word calm or peace and breathing out calm,
Peace.
I am peace.
I am peaceful and calm.
Feel that calm,
Peaceful,
Soothing energy beginning to take shape in your heart and in your body.
As though there's nothing that can disturb you.
And imagine yourself taking this out into your day.
This feeling of calm.
Confidence in yourself.
Sense of well-being.
Undisturbed and stable.
How might that be?
Let yourself rest in this atmosphere for as long as you need to.
And take your time to re-emerge by bringing some movements back to your hands and feet.
Taking a few deep breaths.
Thank you so much for listening and for being here.
Go well.
Namaste.
