Hello and welcome to this practice of Yoga Nidra to reset the nervous system and guide you into a state of deep relaxation.
This meditation is designed to be completely effortless.
A journey of quietening the mind and releasing any tension and stress.
Now find a comfortable and quiet place to practice where you will not be disturbed.
Gathering any pillows and blankets and an eye covering to create a sanctuary for yourself.
Take your time.
There is no rush.
When you're ready.
Gently lie back and close down the eyes.
Take a deep breath in and exhale with a sigh.
Two more like this,
Inhale.
Exhale.
One last time,
Breathe in and out.
Allowing your body to release gently into the support beneath you.
Now see if you may need any further adjustments.
To make your body completely comfortable.
Allowing yourself to find a place of stillness.
As you draw away from the act of seeing.
Let your attention drift into sensing,
Feeling and listening.
Notice any thoughts or emotions that may be present here now and allow them to be just as they are.
As you gently lean into your sky-like awareness.
Let them be like the clouds and storms in the sky coming and going Now bring awareness to your breath Notice your belly rise and fold.
With your next in-breath.
Imagine your body sinking slightly deeper into the earth beneath you.
And let Mother Earth do what she knows best.
Let her carry you as you lay to rest all that you've been carrying Now bring attention to sounds.
Coming from outside of the room you are in.
Let them come and go as they pass through your ears Release any tension in the forehead.
Let your jaw loosen Your tongue softened.
Drop your shoulders into the support beneath you as your eyelids get heavier and heavier.
You relax so deeply.
Drop thinking drop analysing.
And draw your attention inwards even more.
Now from this sanctuary.
Gently bring your attention into your heart space and draw in your heart's prayer for this practice.
Your heart's intention.
Or perhaps using I rest and relax deeply.
I rest and relax deeply.
Repeating your sankalpa mentally three times.
Now allow your attention to flow through the body following the guidance of my voice.
Now landing your awareness on the right hand thumb.
Second finger.
3rd finger fourth finger 5th finger all five fingers.
Tips of the fingers.
Palm of the hand.
Rest.
Forearm.
Elbow.
Arm.
Shoulder underarm.
Right side of the chest.
Waist,
Right hip.
Bye Me.
Lower leg.
Angle.
You.
Sole of the foot.
The right big toe.
Second tone.
Third toe.
Fourth toe.
5th toe five toes.
Tips of the toes.
Now traveling to the left hand thumb second finger.
Third finger.
Fourth finger fifth finger all five fingers.
Tips of the fingers.
Calm of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder underarm.
Left side of the chest.
Waste.
Thigh.
Meow.
Lower leg.
I'm cool heal.
Sole of the foot.
The left big toe.
Second toe.
3rd toe,
4th toe.
5th toe.
All five toes.
Tips of the toes.
Traveling up to the mouth.
Tip of the tongue.
Root of the tongue.
Roof of the mouth.
Inside right cheek.
Inside left cheek.
Tip of the nose.
Inside right nostril inside left nostril ears listening.
Right ear.
Left ear.
Right eye.
Eyebrow.
Temple cheekbone.
Centre between the brows.
Left eye.
Eyebrow.
Temple.
Cheekbone centre between the brows.
Centre of the throat.
Center of the heart the whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole torso.
All of the head.
The whole body.
Back and front.
The whole body.
The whole body vibrating.
As a field.
Of energy.
As you feel the body resting upon the earth Now gather your breath on the sole of your left foot.
And imagine breathing all the way up through the left side of the body.
And from the crown of the head.
Breathing out down the right hand side.
Out through the bottom of the right foot Inhaling up from the left all the way to the crown of the head and exhaling down the right.
Breathing up from the left Breathing down from the right Imagine each breath has a gentle wave as you breathe in.
Imagine a wave of relaxation washing over you And as you exhale,
Feel all tension release.
Flowing down and out through the right foot Breathing up the lab.
And out through the right hand side Now breathing in and out for a few breaths at your own pace Now coming back to the natural rhythm of your breath feeling deeply restful and at ease Now continue to follow my voice.
As we bring in a rotation of imagery.
Welcoming images as feeling tones or sensations whatever arises for you today.
Warm sunlight.
As it filters through the trees touching your skin on a lazy summer day warm sunlight.
The sense of a soft cushion.
As you sink deeper and deeper and surrender to its gravitational pull a lotus flower blooming in your heart.
As it invites you to relax and surrender beautiful lotus flower a pristine river flowing peacefully amongst the trees.
A river as it flows without a rush,
Reminding you to trust and lean back.
Golden light pouring through the crown of your head and infusing you with warmth.
As you rest effortlessly in the pause between breaths.
And the comfort of silence.
Golden light pouring through the crown of your head and relaxing you even more.
White clouds floating on a sunny day as you feel dreamy and at ease.
White fluffy clouds drifting slowly across the sky Now imagine an expansive sky opening above you.
As you find yourself floating amongst the stars.
The stillness all around you.
And the sensation of floating effortlessly and with ease as you move into formlessness.
And rest in this quiet,
Calm presence where everything is as it is.
Basking in this state of openness.
And welcoming in Gentle.
Delightful being.
Where an unshakable sense of well-being resides welcoming it in and letting go.
Even more.
Now gently drawing back.
Your attention.
Into your heart space.
And from this space Calling in your heart's prayer one more time.
And repeating it mentally three times.
You might have used,
I rest and relax deeply.
Now begin to bring your attention back to the physical boundaries of your skin.
Feel the weight of your body.
Resting on the earth beneath you.
Bring awareness to the sounds around you.
Notice the sensation of air as it touches your skin the energy of life force.
As warm,
Tingling aliveness.
Now notice any thoughts or emotions that may be present here in this space Allow them to be just as they are.
With an acceptance of yourself just as you are.
Now inhaling generously through the nose followed by a deep long exhale.
Inhale.
Exhale more like this,
Inhale.
One more.
Now start to bring gentle movement to the toes.
To the fingers.
Nodding the head from side to side.
Perhaps bringing a full body stretch if that arises.
And taking your time to come back into the room you are in.
And rising in your own time.
With the gratitude to yourself for taking the time for this practice.
For your well-being of body and mind today.
And an intention of carrying this state of peace and well-being into your daily life.
As the practice of yoga nidra is now over.
Thank you for practicing with me today.
You may wish to come back to this practice as yoga nidra has many wonderful benefits.
That are cumulative over time with consistent practice.
It was an honor to guide you into deep relaxation.
May you be happy,
Healthy,
Safe and at peace.
