So today we are focusing on anytime calming,
Meaning that you can calm your nervous system down,
You can just calm your breath down and try to calm the thoughts down that you might be carrying and processing in your mind.
So first of all,
Before we begin,
Make sure that you are sitting comfortably.
If you're lying down,
That your back is flat against the floor,
The bed or the sofa.
And if you want to raise your knees,
If that's easier and more comfortable than you can do,
When you're ready,
Let's close the eyes down.
And let's take a big inhale through the nose and a big exhale out of the mouth at the count of three,
Just so that we can all arrive together.
On the inhale,
One,
Two,
Three,
Inhale.
And release.
Closing the lips.
Making sure that your jaw is relaxed,
Your shoulders,
Your brow.
And just take a moment to arrive in your comfortable position.
If you want,
You can cover yourself with a blanket.
It's really important that you keep yourself warm and cosy through this process while I guide you through this Yoga Nidra practice.
Now we're wanting to not only calm the mind,
The breath,
The thoughts.
But we also want to calm the nervous system.
So let's now just inhale and exhale,
Focusing on the breath.
Inhaling and exhaling.
Breathing in.
And breathing out.
And if you can deepen and lengthen the breath,
Not so much that it becomes a pain or it's stressful or it's anxiety inducing,
Just bring the breath to its natural ebb and flow and just inhale and exhale.
Now,
Whilst you lay here,
You can either bring your left hand onto your heart and your right hand on your belly.
Alternatively,
You can just lie your arms out to the side with your palms up,
Making sure that you're allowing the breath,
The pranayama,
To move all the way through your body in the way that it's meant to.
To deepen and lengthen the breath,
Breathing in and breathing out.
Now let's scan the whole body.
So let's take a moment to connect to that breath.
And we're first of all going to scan down the body all the way down to the soles of the feet.
Let's scan the breath through to the ankles.
Into the knees and the kneecaps.
Of the thighs to the hips.
Into the lower back.
In your lumbar region.
And then all the way through each vertebrae up the spine to the neck.
Let's take the breath into the shoulders and just see if you can expand that breath just to loosen up the shoulders slightly and to expand across the scapula.
Up the neck at the back towards the base of the skull.
Imagine the breath just kind of moving over from the base of the skull all the way to the crown and then to the forehead.
Allow the scanning of the breath to move over your face,
Your eyes,
Nose,
Cheeks,
Lips,
Chin.
Down the front of the body,
The neck,
Your chest,
Your breastbone.
Down to the heart centre.
And into the long wings.
The ribcage.
Into the belly.
And back into the hips.
Down the backs of the legs this time,
So moving that breath around the hips to the backs of the thighs,
The back of the knees,
The calves,
The ankles and back to the soles of the feet.
Now take the breath to wherever you wish it to.
You might want to move the breath into the heart center.
You may wish for it to reside in the belly or even at the soles of your feet,
Wherever you feel the breath needs to be.
Just allow it to move to that place.
And take three big inhales through the nose,
Out through the mouth,
Whenever you're ready.
One,
Two,
Three,
Inhale.
And release.
Inhale.
And release.
Last time,
Inhale.
And release.
Closing the lips.
And just focus on the natural ebb and flow now of the breath,
Inhaling and exhaling.
And just give yourself permission to relax,
Relax,
Relax.
Resting just as you are.
Make sure that you're graceful with the breath.
We invite compassion into our practice today of non-judgment.
And remember,
You'll have thoughts.
Our thoughts never stop,
But that's okay.
When you notice them.
Just allow them to drift away,
Come back to that beautiful breath of yours,
Inhaling and exhaling.
Now I will remind you as we go through this practice and allow me to guide you through the energetic points and I will name them one by one.
Allow awareness to flow effortlessly from point to point.
So let's start off.
With the first point being in between the brows.
Take the awareness there for a moment,
Known as our third eye.
And just take a moment to be present here.
Effortless awareness of the point between the eyebrows.
Now let's take that awareness to the hollow of the throat.
The right shoulder joint.
Moving freely to the right elbow joint.
Wrist joint and thumb joint.
The tip of the index finger.
The tip of the middle finger.
The tip of your ring finger and the tip of your little finger.
Effortless awareness.
The right wrist joint,
The elbow joint,
The shoulder joint,
The hollow of the throat.
Now shifting your awareness over the left shoulder joint.
The elbow joint,
The wrist joint,
The left thumb,
The tip of the index finger,
The tip of the middle finger,
The tip of the ring finger,
And the tip of your little finger.
The left wrist joint,
The elbow joint,
The shoulder joint.
Back to the hollow of the throat.
Now let's move the breath.
Down to the heart.
To the heart centre.
Then to the right side of the chest.
Back to the heart center.
The left side of the chest.
Back to the heart center.
Breathing in.
And breathing out.
Deepening and lengthening your breath.
With the inhale and the exhale at the heart center.
The heart center.
Resting in awareness here.
Not thinking,
Just feeling.
Now become even more conscious of your breath.
Aware of the body gently moving with each inhale and exhale.
Notice the inhalation of the breath.
And as your body rises and falls.
And then notice on the exhalation.
How the chest once again rises and falls.
Inhalation rise,
Exhalation fall.
Noticing the chest and the belly,
Rise and fall with your breath.
Feel this wave of breath like a wave washing into the shore.
Than washing away from the shore.
Follow this gentle wave of breath.
Each breath watching.
The wave rise and the wave fall.
Don't make any changes to your breath.
Inhale and exhale and relax.
Now begin to count the waves of the breath.
Inhale one.
Exhale to.
Inhale one.
Exhale 2.
Now let's count up to 26.
So inhale 1,
Exhale 1.
Inhale two,
Exhale two.
Inhale three.
Exhale forward.
Now do it silently up to 26 counts of breath.
Now let go of the counting and just naturally breathe in and out,
Inhaling and exhale.
It doesn't matter if you reach to 26 or lost track.
Let go of the count.
Bring your awareness back into your heart center.
Notice the heart center rising on the inhalation,
Falling on the exhalation.
And bring awareness back into your body.
Your yoga nidra session is complete for today.
Now please feel your body peacefully resting.
Resting in awareness.
Resting in existence.
Resting in presence.
Resting in your being.
And when you're ready,
You can bring some movement into your body.
Whittling the toes,
Whittling the fingers,
Maybe moving your neck from side to side,
If you've been lying down.
If you're sitting,
Then I'm going to encourage you just to roll the shoulders back slightly,
Maybe two or three times,
Just to move some movement back into the body.
When you're ready,
I'm going to get you to roll over onto your right-hand side,
Resting your head on your arms as a pillow.
And just take three counts of breath here.
If you're seated,
Just take three more counts of breath.
And then when you're ready,
If you lay down,
Kind of push yourself up.
With your left arm.
Coming into a seated position where we'll all meet.
Conclude our yoga nature session.
So I hope you found that useful.
You can come back to this recording anytime you want.
Be gentle with yourself as you go back into your waking state.
Be kind,
Be generous,
And just give yourself a moment.
And if for whatever reason you notice yourself getting stressed or anxious coming out of that calming state of mind,
Body,
Soul connection that you've just experienced,
Take a few deep breaths,
Ground yourself.
And you'll be much better.
Able to tackle anything that you need to.
So until next time.
See you soon.
