Welcome to this deeply restorative Yoga Nidra.
Together we will embark upon a journey of forgiveness,
Not through force,
Not through forgetting.
Not by denying what happened.
But by gently releasing the burden of carrying it all alone.
Yoganidra means yogic sleep or conscious sleep.
It is a practice that allows the body to rest deeply whilst awareness remains gently awake.
As we journey through the layers of the being,
The five koshas,
We create space for healing,
Acceptance.
Compassion.
And peace.
There is nothing you need to achieve.
Nothing you need to fix.
Nothing you need to force.
Simply allow yourself to be supported and receive whatever you need from this practice.
Take a moment to become completely comfortable.
Make any adjustments you need.
Perhaps placing a cushion beneath your knees.
Adding a blanket.
Or choosing another position that allows you to remain deeply relaxed.
Once settled.
Bring your awareness to your natural breath.
Noticing the gentle flow of the air.
As it moves in.
And out.
I invite you now to use your inner voice to repeat the following three times to yourself.
Here begins the practice of yoga nidra.
I will remain awake.
I will receive whatever I need to receive.
And I will reawaken,
Feeling refreshed and at peace.
Here begins the practice of yoga nidra.
I will remain awake.
I will receive whatever I need to receive.
And I will reawaken,
Feeling refreshed and at peace.
Here begins the practice of yoga nidra.
I will remain awake.
I will receive whatever I need to receive.
And I will reawaken,
Feeling refreshed and at peace.
Without opening your eyes.
Become aware of the world around you.
Listen to the sounds outside of the room.
Listen to the sounds within the room.
Notice the temperatures.
Smells.
Sensations.
Simply becoming aware.
Now become aware of your body resting.
Aware of your physical presence.
Aware that in this moment there's nowhere else you need to be.
And now bring your awareness inward and discover a place of safety within yourself.
Perhaps a place from your life.
Or perhaps simply a feeling.
A place where you feel loved.
Accepted.
Safe.
And calm.
Know that you can return here whenever you need to during this practice.
Or at any time in your life.
We're now going to use our inner voice once more.
It's time to set an intention for this practice.
Silently repeat to yourself three times the following.
I welcome forgiveness into my heart.
And I gently release what no longer needs to be carried.
I welcome forgiveness into my heart.
And I gently release what no longer needs to be carried.
I welcome forgiveness into my heart and I gently release what no longer needs to be carried.
Will now begin a gentle rotation of awareness.
A soothing journey through the body designed to release tension.
There's no need to move,
Just feel.
Let each part of your body relax as I name it,
Like a wave of peace flowing through you.
Let your mind be light,
Like a feather drifting through the sky,
Moving effortlessly from place to place.
Bring your awareness to the top of your head,
Your crown.
Now gently relax your forehead.
Release any tension in your eyebrows.
Let your eyes soften in their sockets.
Relax your eyelids.
Feel the temples soften and unwind.
Now your cheeks.
That go in the nose.
Feel it clear and open.
Relax your lips.
Allow the jaw to release.
And let the tongue rest lightly in the mouth.
Soften the chin.
Now let the entire face melt into stillness,
Smooth and relaxed,
Completely at ease.
Now move your attention to your right hand.
Bring awareness to your right thumb,
Noticing any sensations and let it soften.
Move to your right index finger.
Feel it relax fully.
Focus on your right middle finger,
Soft and still.
Shift to the right ring finger.
Releasing all tension.
Now bring attention to the right little finger.
Letting it feel calm and heavy.
Sense the centre of your right palm,
Warm and open.
Move to the back of your hand.
Relaxing completely.
Bring awareness on the right wrist,
Soft and still.
Focus on the right forearm.
Letting it feel supported and heavy.
Bring attention to the right elbow.
Feeling its release.
Move to the right upper arm.
Letting go fully.
Shift to the right shoulder.
Releasing any remaining tension.
Feel the entire right arm becoming heavy,
Soft and still.
Now bring your awareness to your left big toe.
Noticing any sensations.
And letting them soften.
Move to your second toe.
Feeling it relax fully.
Focus on your third toe.
Soft and still.
And move to your fourth toe.
Releasing all tension.
Now bring your attention to your little toe.
Letting it feel heavy and calm.
Sense the top of your left foot.
Open and relax.
Move to the sole of your left foot.
Feeling it soften.
Now bring awareness to your left heel,
Allowing it to release.
Focus on the left ankle.
Letting it soften and relax.
Now move to the left calf and shin.
Feel them relax,
Releasing any tension.
Bring attention to the left knee.
Letting it become still and relaxed.
Focus on the left thigh.
Allowing it to soften.
Shift to the left hip.
Releasing any remaining tension.
Now feel the entire left leg becoming heavy.
Soft.
And still.
Now bring your awareness to your left thumb.
Noticing any sensations and just letting them go.
Move to the left index finger.
Feeling it relax fully.
Focus on the left middle finger.
Soft and still.
Shift to the left ring finger.
Releasing all tension.
Now bring attention to the left little finger.
Letting it feel calm and heavy.
Sense the centre of your left palm.
Warm and open.
Move to the back of your hand.
Relaxing completely.
Bring awareness to the left wrist.
Soft and still.
Focus on the left forearm.
Letting it feel supported and heavy.
Bring attention to the left elbow.
Feeling it release.
Move to the left upper arm.
Letting go fully.
Shift to the left shoulder.
Releasing any remaining tension.
Now feel the entire left arm becoming heavy,
Soft and still.
Bring awareness to your right big toe.
Noticing any sensations.
And letting them soften.
Move to your second toe.
Feeling it relax fully.
Focus on your third toe.
Soft and still.
Shift to your fourth tone.
Releasing all tension.
Now bring your awareness to your little toe.
Letting it feel calm and heavy.
Sense the top of your right foot.
Open and relaxed.
Move to the sole of your right foot.
Feeling it soften.
Bring awareness to the right heel.
Allowing it to release.
Focus on the right ankle.
Letting it soften and relax.
Move to the right calf and shin.
Let them relax,
Releasing any tension.
Bring attention to the right knee.
Letting it become still and relaxed.
Focus on the right thigh.
Allowing it to soften.
Move to the right hip.
Releasing any remaining tension.
Now feel the entire right leg.
Becoming heavy,
Soft and still.
Bring your awareness to the back of your body.
Starting with the back of your pelvis.
Feel the lower back.
Softening.
And releasing.
Move to the middle back.
Letting go of any tension.
Now bring attention to your upper back.
Feeling it release.
Focus on the shoulder blades.
Letting them soften and release.
Bring awareness to the back of your neck.
Letting it relax.
Feel the back of your head.
Let go completely.
Now let the entire back of your body settle,
Like a soft exhale into the earth below.
Now gently bring your awareness to the front of your body.
Starting with your throat.
Feel the throat soften.
Move to your collarbones.
Let them relax fully.
Focus on your right side of your chest.
Releasing any tension.
Now shift to the left side of your chest.
Allowing it to soften.
Bring your attention to the center of your chest,
Where your heart resides.
And let it open.
Now move down your ribs.
Feeling them release and relax.
At your tummy.
Soften.
And settle.
Now bring awareness to your navel.
Releasing any tension.
Shift to your pelvis.
Allowing it to relax fully.
Now feel the entire front of your body soften and melt into stillness.
Feel your right arm,
From shoulder to fingertips.
Relaxed and still.
Feel your left arm,
From shoulder to fingertips.
Soft and at ease.
Feel your right leg from hip to toes.
Resting deeply.
Feel your left leg from hip to toes,
Calm and grounded.
Now feel the entire front of your body.
Face.
Legs.
Feel them open,
Relaxed.
And at ease.
Feel the entire back of your body.
Arc.
Heals.
Feel them supported and at peace.
Now bring awareness to your whole body.
From the crown of your head.
To the tips of your toes.
From your fingertips to your heart.
Feel your entire body resting in stillness.
Effortless.
Complete.
Let yourself simply be in this awareness.
Not thinking.
Not doing.
Just being.
Your entire body is soft and still.
Your breath is gentle.
Your mind quiet.
Of floating in calm.
Surrounded by peace.
Wrapped in the comfort of deep rest.
We're now going to anchor ourselves in our breaths.
So slowly start to draw your attention to your natural breath.
And when I say,
We're going to count to 100.
Using each inhale and exhale as one.
For example.
Inhale one.
Exhale 2 times.
And now three,
Two,
One.
Exhale,
Four,
And so on.
When we start,
Don't become fixated on counting your breaths to 100.
Rather focus on the breaths themselves.
And if you lose count,
Just start again.
Let's begin.
Inhale once.
Exhale 2 And now,
Three.
.
.
Exhale,
Fall,
And you continue.
Invite you now to release the counting.
And just let the gentle breath wash over you.
We're now going to bring our mind into balance by experiencing opposing sensations.
In a moment,
You'll be invited to experience different sensations or experiences.
Don't worry about the detail or the reason why.
Just allow yourself to experience each one without any effort.
Without holding on.
And then just let them all go.
Invites you to experience fully.
Have in us.
Floating.
Guilt.
Innocent.
Resentment.
Understanding.
Hoarding on.
Letting go.
Loneliness.
Tension.
Softness.
Now just let everything you've experienced melt and release with the next gentle exhale.
And savour the feeling of balance and calm as it spreads across you and through you.
I invite you to imagine that you're walking along a gentle path.
The air is calm.
The world is quiet.
Ahead of you,
Nestled amongst the ancient trees.
Lies a beautiful lake.
This place feels familiar.
Safe.
Timeless.
A place that asks nothing of you.
As you approach the water.
You notice how perfectly still it is.
Like polished glass.
Reflecting the sky above.
Soft clouds drifting.
Sunlight dancing.
And as you gaze into the water.
You notice something curious.
The lake reflects more than the sky.
It reflects whatever the heart is ready to show.
Perhaps a memory appears.
Perhaps a person.
Perhaps words that were spoken.
Or even words left unsaid.
Perhaps you see a younger version of yourself.
Or perhaps you simply become aware of feelings.
There's no need to search.
No need to force.
Simply allowing whatever arises to be reflected upon the surface.
And as you do,
Notice that the lake does not judge.
He does not blame.
Doesn't condemn.
It simply receives.
One by one.
And whatever appears upon the surface.
It begins to sink gently into the depths.
Not pushed away.
Not forgotten.
But embraced.
Accepted.
And forgiven.
Watch as the waters absorb sharp edges.
Softening anger,
Disappointment.
Regret.
Guilt and shame.
The lake asks nothing in return.
Who just understands.
It knows that forgiveness is not saying what happened was right.
Forgiveness is not forgetting.
Forgiveness is not approving.
Forgiveness is simply choosing not to carry the weight forever.
Perhaps another reflection appears.
Someone who hurt you.
A chapter of your life.
A decision you regret.
A situation that you wish had a different ending,
Or perhaps even yourself.
Just allow it to be seen.
And allow the waters to receive it.
Without effort.
Without struggle.
Without needing to understand everything.
Notice how the lake remains calm,
No matter what enters it.
Its nature is peace.
Its nature is compassion.
Its nature is forgiveness.
And perhaps as you sit beside these waters.
You begin to understand something deeper.
That you're not the reflections upon the surface.
You're not your regrets.
Not your mistakes.
Not your disappointments or shame or guilt.
Like the lake itself.
Beneath every passing image there exists a stillness within you.
Untouched.
Peaceful.
Always worthy of love.
Always worthy of compassion.
And always worthy of forgiveness.
Spend some time beside these healing waters,
Allowing them to do whatever healing needs still to be done.
Trusting that forgiveness unfolds in its own time.
And knowing that this sacred lake will always remain here,
Waiting patiently.
For whenever you need to return.
Now let those images dissolve.
No memories.
No stories.
No effort.
Simply awareness.
As you rest.
And as you heal.
You Now slowly bring back your awareness.
And using your inner voice one final time.
Invite you to say to yourself the following.
I forgive.
I release.
I allow peace to return.
Slowly become aware once more of your breath.
Aware of your body resting.
Aware of the room around you.
And carry with you the understanding that forgiveness need not be rushed.
It unfolds in its own perfect time,
And whenever you need to,
The lake of forgiveness will always be waiting for you.
The practice of Yoga Nidra is now complete.
Slowly bring yourself back to the space around you.
Feeling peaceful.
Feeling lighter.
And perhaps.
.
.
Just a little more free.
Namaste.
You you you you you
