So welcome to this yoga nidra.
This yoga nidra is themed in the summertime as we are moving into the summertime now.
And the summer is associated with the element of water.
And if you think about nature,
All of the plants and the trees are bringing water up.
And out of the roots and up into the stems and out to create these beautiful green leaves and these beautiful colourful flowers.
And everything around us is kind of a lie.
And of course it is alive in the winter,
But there seems to be a different energy of aliveness around.
And this upward rising energy.
And also have this effect on us and we feel maybe excitable or busy and we like to do lots of things,
We like to stay up late,
We like to go on lots of trips and all of this is incredible but we must also make sure that we're getting enough rest and having moments to pause and to process and to integrate all that's going on around us.
So this,
Nidra,
Is your chance to pause.
This Nidra is your chance to hit the reset button.
This Nidra is your time to rest.
So as you allow your body to.
.
.
Begin to settle into the surface beneath you.
Taking these moments to simply arrive.
Let your feet fall open.
Let your arms be heavy.
Let the floor or the bed or the sofa Hold you.
There is absolutely nothing for you to do.
You don't even really need to listen to what I am saying.
If you drift away at any point,
You just know that my voice is a gentle anchor.
In the background.
And as I guide you to this place between being asleep and being awake.
This is where the body and the mind has the chance to really rests.
Really process and integrate everything that's happening around you.
In Yoga Nidra,
We call this a liminal space.
The space in between.
In the pulse.
So slowly bring your awareness towards your heart.
Your chair.
And see if you can sense the gentle flutter of your heartbeat.
Maybe you feel the rise and fall of the breath.
Around the chest.
And if you can tune into the energy or the feeling.
Around your heart space.
See if you can let it soften a little bit.
And ask yourself.
What do I need?
Right now.
Not with a logical sort of reasoning,
But more like a whisper or a deeper voice.
Part of you.
Allow anything.
To surface.
What do I need?
Right now.
And if something comes to your mind.
Thought or a feeling or just a general emotion.
Hold it here in your heart space.
And if this doesn't resonate with you.
Just use this time to breathe And voila!
Your shoulders can Soften away from the air.
Your jaw can relax.
Trusting that when you simply,
Or.
Whatever you need is.
Just right there.
What do I need?
Right now.
And if you let this little thought or feeling.
Breath slowly dissolve.
We're going to move towards the phase of gently scanning our attention around the body.
In this practice,
We're going to try something a little bit different.
Going to try.
Moving your eyes.
Gently.
In the direction of the part of the body that we visit.
So when we concentrate on the left side of the body,
The eyes will slowly behind the close eyelids.
Move gently to the left.
When we move to the right side of the body,
The eyes will slowly open.
Move towards the right.
By moving the eyes from side to side.
We mimic what the eyes do naturally when they're in their dream state or they're in their REM sleep phase.
And this movement of the eyes helps to shift the brain.
Into a quieter and more receptive mode.
Helping to calm the nervous system.
Helping to promote sleep.
And supporting you further.
In this quest to pause.
There is nothing to force,
Keep it soft and easy.
And if your eyes don't want to move or you can't keep up with the instructions.
Just let them rest.
Bringing your awareness to the top of your head,
The crown of your head.
And gently,
If it feels natural,
Let your eyes roll upwards.
As your awareness moves to your forehead.
And the space between your eyebrows.
And your temple.
And now let your eyes gently drift towards the left.
The left temple.
And gently towards the right.
The right temple.
As if the gaze is softly sweeping.
Across the face.
And become aware of the left eye.
And the right eye.
The eyes behind the lips.
The eyelids.
Eyelashes.
Delicate.
Awareness to the cheeks.
The jaw.
Relaxing your jaw.
The mouth.
The net.
And the tongue gently resting.
Namah.
Allow your awareness to drift towards your ears.
As your awareness drifts towards your left ear.
Your eyes gently move to the left.
And awareness to the right ear.
The eyes gently move to the right.
Awareness of both ears together.
You feel the back of your skull.
Where it meets the cushion beneath your head.
And the throat,
The neck.
And awareness to the left.
Shoulder.
And let your eyes drift gently to the left.
The left upper arm.
The elbow and the forearm.
The left wrist.
The palm of the left hand.
The tips of the left finger.
And now moving across the body.
Slowly the eyes travel from the left to the right.
The right shoulder.
In the right Apoorva the elbow.
The four.
The right wrist.
The palm of the right hand.
Good tip.
Of the right finger.
And the space across the chest.
The holiday.
The sternum.
The heart.
All the space all around the heart.
Eyes moving gently from.
The left side of the chair.
To the right side of the chest.
And from the right side of the chest.
Back to the left side of the chest.
And the ribcage.
Rising and falling.
And the belly.
Raising and falling.
And the spine.
The upper back.
The middle back.
The lower back.
The head.
Ground.
It's the eyes drift down.
The left hip.
The left.
Venni the left shin.
The car.
The ankle.
The left foot.
The soul.
The heel.
And one by one.
The toe.
The big tie.
The second toe.
The head too.
Fourth toe,
Letting toe.
The tips of the toe.
Then the eyes gently sweep.
From the left.
To the right.
Bye.
Alright.
The right knee.
The car.
This shame.
The ankle.
The right foot.
The toe.
And one by one.
A big toe.
The second toe.
Just a toe.
The fourth toe.
And the little toe.
And the tip.
Of the toe.
And sensing your whole body.
Your whole body.
There's your I.
Look up towards the crown of the head.
And down towards the tips of the toes.
To the left.
Side of you.
To the right.
Side of you.
The whole body.
As you allow your eyes.
To rest.
Complete.
Still.
As we move to the phase of Observing the breath.
Or your awareness.
To the place where you feel the breath.
If you wish,
You're welcome to bring a hand there.
Tell me.
Observe the body,
Rise.
Observe the body fall.
And just as the waves roll in from the beach.
Observe the body rise.
Observe the body for.
Is the waves roll in.
And the waves rolled.
And beginning to notice the slight falls.
At the top of the inhalation.
And the slightly longer pause at at the bottom of.
The exhalation Maybe you're hearing.
The sound of the breath.
Maybe it sounds like water.
Breathing in.
Breathing out.
And very gently starting to Make the breaths a little bit longer.
And then a little bit deeper.
Maybe breathing in for a count of four.
3 Two.
What?
And maybe breathing out for a count of six.
Bye.
Or 3 two,
For one.
Allow the wave to roll in,
Four.
3.
.
Two.
One.
And the wave to roll out,
Six.
Bye.
Or 3 2.
For a while.
Continue like this.
In your own time.
You are welcome to relinquish the counting.
And just letting the inhale be long.
And slow.
And steady.
As the wave travels in.
And the water finds its way to crevices.
Increases in the land.
And the breath slightly longer.
As you breathe out.
As the waves draw back.
Leaving the land spacious.
And cleanse.
And if you wish,
Maybe you begin to the breath.
You be counting back from.
Twenty-one The inhale.
And exhale.
21.
Knee inhale.
Knee exhale.
20.
Counting down.
All the way.
To one.
If you lose count.
Don't worry.
And just start wherever.
You remember less.
Counting.
And very slowly.
Letting go of any focus on the breath.
And allowing your mind to be free.
All the breath.
To be free.
As we move into a phase of and noticing.
Opposite.
Allow any thought Any memory?
Any reaction to surface.
Without judgment.
And dissolve.
When it's ready.
Sensing.
And the feeling of Heaven.
Be your whole body heavy.
Heavy on the ground.
And sensing.
The feeling of lightness your whole body light.
So light.
It could float away.
And feeling so heavy.
And feeling so light.
And your body feeling warm.
Cosy,
Toasty.
Wall.
And your body feeling.
Cool.
A fresh breathe.
Healing.
Ooh.
And.
Feeling warm.
And.
.
.
Feeling cool.
And sensing now.
Stone it.
Do you own it?
In your mind.
Stillness in your body.
Ione.
In the world around you.
And now sensing movement.
Movement in the mind.
Movement in the body.
Movement.
In the world around you.
Sensing.
Yeah,
Own it.
Sensing.
Movement.
And now allow your mind Allow the opposites.
To dissolve.
A time to pour.
And in this,
Or.
.
.
I invite you to bring to mind.
A place in nature.
Maybe something comes to your imagination.
Or perhaps you simply sense.
A place in nature.
N.
A summertime.
Maybe this is somewhere you have been before.
Maybe there is water.
Maybe that is a forest.
Maybe a meadow,
A hillside.
A B.
Perhaps besides.
A running stream.
Are you still late?
Somewhere of warmth.
Somewhere off.
Me too.
A place real.
Or a place,
Imagine.
Sensing this summer evening.
What is around you?
What is beneath your feet.
Could you take off your shoes and.
.
.
Walk through the grass or the earth.
Or the sun.
Maybe you can sense the warmth.
Of the summer sun.
Warming up the ground that you walk on.
And what can you see around you?
Notice the light.
And the quality.
Of the light.
This golden hour.
The sun is low.
Or is the light fall on the leaves?
And the flowers.
And the water.
Can you sense any sound?
Bad song.
Maybe the breeze through the leaves.
Or the soft sound of the waves.
Or a river trickling by.
Or perhaps there's silence.
Notice that you are simply here.
In this pause.
In myths.
Liminal space.
Up to finder.
Patch of ground that the sun is still warming.
And for the final moments of the sun on this day you bathe.
You allow yourself to.
So it up.
Basking in the gold.
And a warmth,
A sound.
A aliveness.
Of it all.
And you rest in this moment.
In this moment.
Of pause.
And allow yourself to flow.
With whatever.
Experience.
Connect.
Or memory.
Appear.
Now gently.
Notice as.
The sun goes down.
In you.
Let your images.
Slowly fade away with the last of the day's light.
And you return your awareness to your heart space.
And that's soft.
D.
Space within you.
And without expecting an answer.
Ask yourself.
What do I need?
Right now.
What do I need?
Right.
Now.
And if this doesn't resonate with you.
Use this time.
To breathe.
And relax.
If something comes to you.
Hold it here.
In your heart space.
What do I need?
Right now.
Allowing your Focus on.
In your heart space.
To begin to expand.
From your heart.
Expanding out across your chest.
Shoulders,
Your face.
Around to the back of the body.
Down across the tummy.
And across the spine to your hips.
Your legs,
Front and the back.
Down your arms,
The front and the back.
To your hand,
To your feet.
To your fingers,
To your toes.
Your whole body.
From the heart.
We'll see you once again.
Take note of the whole body now.
Perhaps noticing where the back of the body is.
Is in contact with the surface beneath you.
The surface that has been holding you.
All in you here.
Holding you while you pour.
And you notice the front side of your body.
And once again the movement of the tummy,
Of the chest.
The breath.
The breath that flows in and flows out.
Nourishing you.
Wow,
You poor.
And if you wish to continue resting this evening and perhaps even drifting off to a deep,
Deep sleep.
Then please ignore the next few moments of my voice.
But if you wish to return from your Nidra.
Give yourself permission to start deepening Give yourself permission to start lengthening.
That breath.
Feeling the breath travel into the arms,
Travel into the legs.
And each breath becomes a little fuller,
A little longer.
You start to wake up.
And the muscles wake up and the bones wake up.
And the fingers wake up and the toes wake up.
And maybe even the wrists begin to roll and the ankles begin to roll.
Perhaps the head and the neck begins a roll,
Maybe from side to side.
Maybe there's even a little scratch.
As you begin to stir from this deep,
Deep breath.
And with absolutely no hurry,
No rush.
Maybe you slowly slowly roll onto your side And you feel this shift in your energy.
As you rest on your side.
As if your body has been draped here onto the ground.
And you take a big breath in.
And you take a long breath out.
And on your next breath in,
Maybe you start to push yourself up.
Push yourself up until you find your way into your comfortable seat.
Your eyes can stay closed and rest here.
Rest here.
Rest here in the knowledge that you are.
Fully rested.
You have taken this all.
And tomorrow when you wake up,
There'll be another.
Right day ahead.
And you can come back to this ball.
Whenever you need.
The practice of Nidra is now complete.
You're welcome to bring your hand together in front of you,
Maybe onto your heart.
Take a big breath in.
Good,
Long breath out.
And when you're ready,
Gently,
Gently opening your eyes.
Thank you very much,
Everybody,
For listening.
Practicing tonight.
Wish you a beautiful evening.
And if you're still asleep,
Very sweet dreams.
All right.
Thank you so much.
