Find a comfortable position and begin to settle into the body,
Settle into the breath as you soften and relax into the space.
Take a long breath,
Inhaling slowly and exhaling gently.
Every breath a wave of softness gently washing over the body.
Every breath softening,
Releasing and letting go.
Allow the direction of the breath moving in and out of the body to be your tool to guide you back into the practice should any distractions bubble up into the mind.
And before we begin our practice,
Bring to mind your sankalpa,
Which is a positive intention,
A word or phrase that resonates with you.
This could be something you wish to cultivate such as peace,
Love,
Balance or healing.
Take a deep breath,
Inhaling slowly and exhaling gently and see what bubbles up for you in this moment.
Repeat your intention silently in your mind three times,
Resting your awareness at the centre of the chest at the heart space.
Allow it to settle into your heart knowing that it will guide you through this practice.
Bring an awareness to your natural breath,
Awareness of the deep natural spontaneous breath without controlling the breath in any way.
Following the breath slowly in and slowly out of the body with no force,
No control.
Within this space mentally say to yourself,
I am practicing yoga nidra,
I will remain awake and aware.
Should any thoughts bubble up,
Observe them without judgement and watch them drift by and float away without attachment.
Slowly come back to the breath,
Softening,
Releasing,
Letting go of resistance in the mind,
Resistance in the body.
Allow every natural wave of breath to soften through the body,
Every wave of breath to start dissolving thoughts to create space for this experience and allow every wave of breath to soften into the heart space,
Feel into the open space of the heart and sense the peacefulness,
Love,
Space.
Gently take your awareness into the right hand and into the right hand thumb,
Soften from within and then taking the awareness of softness into the second finger,
Third finger,
Fourth finger and the little finger,
Back of the right hand,
The right side of chest,
Right side of waist,
The right hip,
Softening through the right thigh and through the knee,
Lower leg,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and into the left hand thumb,
The left big toe,
Second toe,
Third toe,
Shifting the awareness into the back of the body and following the softness into the right buttock,
The left buttock,
The right shoulder blade,
Left shoulder blade,
The whole spine,
The whole right side of the back,
The whole left side of the back,
The whole,
Moving across the top of the right shoulder,
Top of the left shoulder and into the back of the neck,
Right side of the neck,
Left side of the neck and into the base of the head,
Softening through the right temple,
The left temple,
Softening across the forehead,
Right eyebrow and the space between the eyebrows,
The eyebrow and the muscles around the eyes,
Moving to the right cheek,
Left cheek,
Right ear,
The bridge of nose and all the way down to the tip of the nose,
The upper lip,
Lower lip and the hollow space within the throat,
Moving into the chin and down the front of the neck and into the right side of the chest,
Left side of the chest,
Soften through the middle of the chest and into the heart center,
Moving down toward the navel,
The belly area and both legs together,
Awareness of softness through the whole body as one,
The whole body is soft,
Relax,
Hear the sounds,
Feel the air around you,
Imagine yourself within this place,
Completely relaxed and at ease,
Fresh and you feel safe and supported,
Allow yourself to breathe in the peaceful energy of this place,
With each breath feel yourself becoming more and more immersed,
Let it fill your whole body and mind with peace,
Your positive intention and repeat it to yourself three times,
Stated in the present as if it is already happening,
Affirming the deep sense of peace you are experiencing right now,
As you bring your awareness back to the present moment before you fully awaken from your practice,
Know that you can carry with you a sense of calm and peace and you can return to a state of deep relaxation anytime you need it.
