Welcome to this beautiful practice of yoga nidra.
My name is Jess and I'm truly honoured to be your guide today.
You're about to embark on a journey of rest and relaxation.
This is your time set aside for only you.
I'd like to take this opportunity to remind you that throughout this practice you don't need to do anything except allow yourself this time to be completely present and follow the sound of my voice.
The practice of yoga nidra is a practice of yogic sleep that will guide you into a state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to the sound of my voice.
Throughout the practice I'll ask you to move your awareness and focus to various parts of your body.
Please use and absorb what you need in the moment and leave the rest behind.
If the mind becomes overactive with thoughts or with worries,
Just come back to the sound of my voice.
First of all I invite you to find a comfortable position,
Laying down with your spine straight.
Perhaps you're in bed or on a yoga mat,
Whatever's comfortable for you.
Perhaps you'd like to take this time to loosen any tight clothing or grab a blanket to keep you nice and warm.
Once you've found a comfortable position,
Close down your eyes and gently bring your awareness to your breath.
Breathe in deeply and exhale completely.
Allow the sound of the music to calm your mind and feel your body relax with every exhale.
Feel your muscles releasing tension,
Becoming softer.
Breathing in deeply and exhaling completely.
If at any time during this practice you feel uncomfortable,
Feel free to come back to this moment and this comfortable stay with your eyes closed,
Just focusing on your breath.
Allow yourself a moment to become aware of all the sounds around you.
All the sounds outside this room,
Outside the home,
Any sounds that you can hear in the distance on the street.
Just noticing without any judgement,
Just observing.
Gradually bring your attention to closer sounds,
Sounds inside this building,
Inside the room.
Again,
Observing without any judgement,
What can you hear.
Without opening your eyes,
Visualize the four walls of the room around you.
The ceiling,
The floor,
Any furniture that might be in the room.
Visualise your body lying on the floor.
Notice here the position of your body,
Your clothes,
Your hair,
Your face,
Your expressions.
Become aware of the existence of your physical body lying on the floor as though you're watching or your soul is watching from above.
Take a moment here to set an intention or sankalpa for your practice.
This may be something like I am relaxed or I sleep deeply.
Whatever feels right for you,
Allowing it to come naturally and repeating it three times.
Allowing the words to sink deep into your subconscious mind.
We will now begin the journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
Internally repeat the name of the body part to yourself and feel that part of the body,
But don't move it,
Just bring your awareness to it.
This practice begins on the right side.
So firstly bringing your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow.
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel.
Soul of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Now bring in the awareness to the left side of the body.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel.
Soul of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Now bring in the awareness to the back of the body.
Right heel,
Left heel.
Right calf,
Left calf.
Right thigh,
Left thigh.
Right buttock,
Left buttock.
Lower back,
Middle back,
Upper back.
The entire spine.
The right shoulder blade,
The left shoulder blade.
The back of the neck,
Back of the head,
Top of the head,
Forehead.
Right temple,
Left temple.
Right ear,
Left ear.
Right elbow,
Left elbow.
Middle of the eyebrows.
Right eye,
Left eye.
Right nostril,
Left nostril.
Right cheek,
Left cheek.
Upper lip,
Lower lip,
Both lips together.
Chin,
Jaw,
Throat.
Right collarbone,
Left collarbone.
Right side of the chest,
Left side of the chest.
Upper abdomen,
Navel,
Lower abdomen.
The right groin,
Left groin,
Pelvic floor.
Now bring in the awareness to the whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole face.
The whole torso.
The whole body.
Aware of your whole body.
Imagine your body becoming more and more heavy.
Feel the heaviness in all parts of the body.
Each part becoming heavier and heavier and heavier.
The head is heavy.
The limbs are heavy.
The whole body is heavy.
It's heavy that you feel your whole body sinking deeper and deeper into the ground beneath you.
Now allow the feeling of complete calm to envelop you.
Manifest the experience of calm in your entire mind,
Body and emotions.
You are relaxed and completely calm in this moment.
It's now time to repeat your sankalpa.
Repeating the same statement made at the beginning of this practice.
Again three times in a row,
Whatever your intention or sankalpa might be.
Now come back to the feeling of your breath flowing in and out of your nostrils.
Bringing your awareness to your physical body.
Your body which is relaxed and lying on the floor.
Visualise your body again in the room.
Bringing your awareness to the room that surrounds you.
Lying quietly here until you feel ready to move.
Taking your time,
There is absolutely no hurry at all.
If you'd like to stay in this state and ease into sleep,
Please feel free to end the practice now.
Alternatively,
Start moving your hands and feet slowly taking your time.
Gently rolling over to your right side and taking a few breaths to yourself.
Keeping the eyes closed.
Using your hands to press yourself up into a comfortable seat.
Bring your palms together at your chest.
Give yourself gratitude for showing up for yourself today.
Showing yourself some love and care.
Thank you again for joining me.
I hope you have a wonderful day wherever you are.
Namaste.
Namaste.
