Welcome to this yoga nidra for strong and healthy boundaries.
Lie down anywhere that you can be comfortable.
On a mat.
So far.
Dead maybe.
Lying on your back if that's comfortable for you.
You want to set yourself up to be completely supported and at ease.
Maybe cover yourself with a blanket.
Make sure you stay warm.
A cloth or eye pillow to cover your eyes can also be nice.
And once you feel ready.
Take a last scan of your body.
Checking for any little discomfort that might come to distract you over time.
And letting gaze soften.
Eyes full closed.
Allow your body to sink into stillness.
Feeling the support of the surface beneath you.
Totally supported.
And at ease.
Taking three deep breaths now.
To let the outside world fade away.
Inhale deep down into belly.
And sigh it out,
Letting go of any thoughts of earlier today.
Another deep inhale.
And exhaling thoughts of anything you have to do later.
One last deep inhale and as you sigh it out.
Your mind comes completely into the present moment.
Returning to your natural breath.
There is nowhere else you need to be.
Nothing else you need to be doing.
Start to notice the places where your body meets the surface beneath you.
Feel the backs of your heels.
Supported and at ease.
Your calves and backs of thighs.
Supported and at ease.
Your glutes.
Supported and at ease.
Your lower midriff.
And offer back.
Supported and at ease.
Shoulder blades.
Support it.
And at ease.
Backs of arms and hands supported and at ease.
Back of the head.
Supported and at ease.
Whole body.
Supported and at ease.
Heavy sinking down into their comfortable surface.
Practice of Yoga Nidra begins now.
Repeat three times inside your mind.
I will remain awake and aware and receive what I need.
Tell yourself three times.
I communicate and uphold my boundaries.
With kindness,
Clarity,
And compassion.
I communicate and uphold my boundaries.
With kindness,
Clarity and compassion.
I'm going to name a part of your body for you to bring your awareness to.
No effort is needed.
Simply let your mind move from one place to the next as I name them.
Begin by becoming aware of the space between your eyebrows.
The center of your forehead.
Move awareness to the base of the front of your neck.
Your right shoulder.
Will rank over.
Right wrist.
Right.
Index finger.
Middle finger.
Ring finger.
Little finger.
My wrist.
Alba.
Shoulder.
The base of the front of your neck.
Become aware of your left shoulder.
Left elbow.
Left wrist.
With them.
Index finger.
Middle finger.
Ring finger.
Little finger.
The left wrist.
Left elbow.
Left shoulder.
The base,
The front of your neck.
Move your awareness to the centre of your chest.
The right side of your chest.
The centre of your chest.
The left side of your chest.
The centre of your chest.
And there you go.
You are powerless.
Notice your right hip Write me.
Right ankle.
Right big jar.
Second time.
That dark.
Fourth time.
5th chart.
Right ankle.
Like me.
Right hip.
And powerless.
Now notice your left hip.
With me.
Left ankle.
Left big jar.
Second turn.
Better.
Both done.
Fifth tone.
Nerdenko your pelvis.
Bring awareness to your navel to the centre of your chest.
To the base of the front of your neck.
To the centre of your forehead.
Now bring awareness to your body as a whole.
The whole of your body.
The whole of your body.
Notice that your body is breathing.
Inhaling.
Whole air travels down,
Expanding the belly.
Exhaling air travels back out again.
More than you.
Watch that flow of brain.
Belly expanding on the inhale.
And relaxing on the exhale.
Start to notice small pauses in your breath.
After you inhale the small pores at the top of your brain.
As your body shifts into the exhale followed by a small pause at the bottom of the breath.
As your body prepares to inhale again.
Bringing your awareness to each small cause will now move through a series of feelings and sensations in the body.
Pensacola is out.
Try not to overthink.
Just allow your body to experience them.
Feel your body become hot like being in the sun on a hot summer's day.
Feel your body become cold.
As if lying in the snow.
Experience happiness.
Experience sadness.
Feel your body become strong.
Feel your body become weak feel that you are soaking wet feel that you are bone dry experience and security.
Experience confidence.
Your body become light.
Feel your body become heavy.
Feel that you are in conflict feel that you are at peace.
Completely and totally calm,
Stable and at peace.
Now imagine that you are standing beside a river Sloping,
Grass-covered banks keep the water contained.
We hear it splash and gurgle as it flows.
Light bouncing off the ripples on the surface.
The water is quite deep and moves quickly.
But you have found a place where you can cross easily from one side to the other.
On the other side of the river.
Other things that you need to do.
Places you need to be.
People who rely on you.
All of that is important.
But it will wait.
Right now you have set time aside for yourself.
This side of the river is a quiet,
Peaceful meadow.
And you begin to walk through it.
You feel safe and happy here.
The sun is shining warm and bright.
Not a cloud in the sky.
The air is warm too.
With a light breeze tickling your skin.
The meadow is filled with beautiful flowers.
So many different varieties of colours.
And see you there later.
Purple.
Learn.
Orange.
And all surrounded by shades of green.
The leaves and flowers move gently,
Rustling in the breeze.
The air picks up the scent of the flowers.
And deliver it to you.
You inhale deeply.
Appreciating the fragrance.
The scent is not the only thing riding on the breeze.
There are butterflies too.
Enjoying the flowers.
Gliding gracefully from one to the next.
Sampling the nectar.
We sit down to watch them.
Butterflies that are white with black dots on their wings.
Some that are black with red and white patterns.
Teeny tiny blue winged butterflies and some whose wings are orange with black tips.
They flit amongst the flowers,
Going about their work.
And resting whenever they need to.
Lie back.
Allowing the Earth to support you.
Feeling the sun warm your body watching the butterflies glide across the blue sky above you.
And inhaling the scent of the flowers.
You let your eyes fall closed and rest here.
Enjoying the peace of the moment.
Repeat 3 times inside your mind.
I communicate and uphold my boundaries with kindness,
Clarity and compassion.
You become aware again.
Of your body breathing peacefully.
Your natural birth.
Feel the coolness of the air entering the nostrils.
No warmth as it leaves.
Notice your chest rising and falling with each breath feel the surface that you're lying on.
The fabric touching your skin.
The temperature of the air.
Start to listen to the sounds around you.
Practice of Yoga Nidra is now complete.
If you are at the end of your day and would like to slip off into sleep.
You can do so now.
If you need to carry on with your day.
And begin to make small movements.
Reawakening your body and as you are ready.
Blink open your eyes come back into your space.
