Hello and welcome to this yoga nidra meditation.
Within this practice I will invite you to find deep rest and restoration of the mind,
The body and spirit.
Before we start let's take a moment to find a comfortable position,
Whether you're lying down or sitting up with support,
Finding whatever is the most comfortable and the most accessible for you just now.
Prepare for this practice to enhance your sense of relaxation whenever you need to rest.
If it feels good you could place a pillow,
Cushion or folded blanket under your head,
Maybe wrapping yourself in a blanket or positioning a cushion or bolster underneath your knees.
Anything that contributes to your comfort and support,
Finding something soft to hold or a small palm buddy and maybe choosing some or all or none of these options,
Whatever works for you.
This is your practice,
Trust your own body to let you know what is the most comfortable for you and taking a moment to settle.
Let's observe how your body reacts to comfort.
You might notice it as a softening,
A release,
Maybe a feeling of sinking into relaxation,
Maybe feeling supported.
Whatever you sense is completely okay.
Checking in with yourself and making any last minute adjustments as needed.
Are your feet experiencing this comfort?
What about your legs?
Your hips?
Your back?
Allow your arms and shoulders to relax into softness.
Your neck?
Your jaw?
Your forehead?
Notice the sensations of comfort and softness.
Notice any thoughts that might have emerged,
Anything that disturbs your sense of peace or comfort.
Perhaps thoughts about your day,
Upcoming tasks,
Worries.
Recognize any thoughts that are interrupting your relaxation.
These thoughts that you can choose to release them in this moment,
These thoughts are not necessary for during this practice.
You can return to them afterwards if you wish.
For now,
Let them dissolve,
Merging into the surface below you.
Feel the weight,
Intensity of those thoughts dissipate as they fade away.
With your mind liberated from those thoughts,
Can it now relish those sensations of comfort?
Notice that in the absence of those thoughts,
The body and the mind can find peace.
Embracing that peace and comfort will be deeply restorative.
For now,
There is nothing you need to do.
Nothing to achieve.
Nothing to contemplate.
Allowing yourself full permission to simply exist.
Just for this moment,
Focus on being.
Direct your awareness to the gentle feeling of comfort.
Allow yourself to soften into that comfort.
Taking a deep breath in.
And as you exhale,
Transition from doing to simply being.
Taking another deep breath in.
And as you breathe out,
Shift from thinking to feeling.
Transitioning from thoughts and actions to sensations and presence.
This is your chance to fully embrace that peace.
Begin to immerse yourself even more in this state of non-doing.
Noticing the sensations of comfort and stillness.
Recognising that we can move.
But if it feels right,
Allow yourself to enjoy this stillness.
This is your opportunity to rest.
Simply rest.
This moment for renewal.
Doing nothing.
Resting.
And gaining everything.
Peace.
Comfort.
Renewed energy.
Creativity.
Strength.
All of this flows from rest.
Resting now.
In whatever way you prefer.
Even your mind can find rest now.
In its place there is effortless awareness.
Feel all experiences becoming increasingly effortless.
Serene and easy.
Yoga Nidra has now commenced.
If it resonates with you,
Prepare to fully embrace this effortless,
Built free and rejuvenating rest.
By setting a clear intention.
If you wish,
Mentally affirm.
When I need to rest,
I take the time to rest.
When I need to rest,
I take the time to rest.
Allow yourself a moment to feel liberation.
Peace.
In this affirmation.
When I need to rest,
I take the time to rest.
Now letting your awareness journey around your body.
Consciousness flows effortlessly from one point to another.
Begin by directing your awareness to the spot between your eyebrows.
Effortlessly focus on that point.
Next,
Shift to the hollow of your throat.
Then move to the right shoulder joint.
Now to the right elbow joint.
Next,
The wrist joint.
Focus on your right thumb.
Then the tip of your index finger.
Next the tip of your middle finger.
Followed by the tip of your ring finger.
And then the tip of your little finger.
Maintain that effortless focus.
Shift to the right wrist joint.
The elbow joint.
Then the shoulder joint.
Return to the hollow of your throat.
Now transition your awareness to the left shoulder joint.
Move to the left elbow joint.
Then the wrist joint.
Focus on your left thumb.
The tip of your index finger.
The tip of your ring finger.
The tip of your middle finger.
Then the tip of your ring finger.
And the tip of your little finger.
Shift to the left elbow joint.
Then the shoulder joint.
Return to the hollow of your throat.
Now bring your attention to your heart centre.
Focus on the right side of your chest.
Return to the heart centre.
Next to the left side of your chest.
Come back to the heart centre.
Once more,
Focus on the heart centre.
And again,
The heart centre.
Finally,
Rest your awareness at the heart centre.
At the heart centre,
Feel a gentle rise and fall.
Resembling a soft wave.
There's nothing required of you.
Your body moves gracefully.
Breathing naturally.
Simply watch this lovely wave.
Now shift your attention to your nostrils.
At the nostrils,
Notice the subtle tightening with each inhalation.
And the gentle widening with each exhalation.
Feel the soft closing and opening.
Just observing the rhythm of your body breathing itself.
These are the motions.
The delicate processes.
And effortless wisdom of your existence.
Simply watch this beautiful dance of your body as it breathes.
Let your awareness bask in the beauty of this non-doing.
Now,
If you wish,
Mentally affirm your intention once more.
Maybe feeling it with greater clarity.
And recognising it as your new reality.
When I need to rest,
I take the time to rest.
When I need to rest,
I take the time to rest.
Take a moment to experience the freedom and joy in this affirmation.
Embracing that freedom.
When I need to rest,
I take the time to rest.
Gently return your awareness to the heart centre.
Feel the heart centre rise with each inhalation.
And lower with each exhalation.
Sense the heart centre elevating on the inhale.
And falling on the exhale.
If you're able to,
Taking a slightly deeper breath.
Allowing the movement to disrupt the stillness.
As you breathe,
Notice how your body moves effortlessly and easily.
Bring your focus back to your body.
Feel it resting peacefully.
Yoga Nidra is now complete.
Become aware of your body.
Surrendering to the pull of gravity.
Recognising the room around you.
Your space.
And the things within it.
Notice any sounds and how they resonate in the space.
Begin to gently wriggle your fingers and toes.
Feeling an increased awareness of your body now.
Feeling it relaxed.
Any stretches or movements that feel right.
Feel free to make them.
If you're lying down,
When you're ready.
You may wish to roll onto your right side.
If you choose,
Repeating your intention once more.
When I need to rest,
I take the time to rest.
Taking a deep breath in.
And a slow breath out.
At your own pace.
Taking a moment to express gratitude for giving yourself this restorative permission to rest.
This is where you need to be.
Staying here for as long as you wish.
And whenever you're ready.
Gently starting to bring a little movement to your fingers and toes.
Maybe a yawn or stretch.
And slowly,
Gently opening your eyes.
And coming back into your space.
Thank you so much for practicing with me today.
