Welcome.
My name's Lucy and I'll be guiding this gentle yoga nidra practice,
Helping you find a moment of deep rest where your mind and body become still and your nervous system can reset.
Take a moment to get comfortable.
Ask yourself what your body needs to be able to rest in stillness.
Perhaps more blankets or pillows.
Finding a position that feels right for you today.
Perhaps on your back or on your side.
Taking as much time as you need to really settle in.
Let's start by taking three deep breaths in through the nose and exhale through the mouth,
Extending the exhalation.
In through the nose,
Filling your lungs completely and a long exhalation.
And as you exhale,
Feel your body start to unwind,
Releasing air,
Releasing tension,
And sinking back into the surface beneath you.
As your natural breath returns,
Notice the gentle rhythm in and out.
Notice how the breath moves your body at your chest,
Belly,
Areas of your face,
Inside your mouth.
You don't have to change or force your breath,
Just noticing,
Holding your attention to the rhythm of your breath,
In and out.
And now we begin the rotation of consciousness.
As I name a body part,
Allow your attention to rest there a while,
Moving from one point to the next,
Focusing all of your attention on the physical body.
Start by placing your attention in the right thumb.
First finger.
Second.
Third.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The right side of the chest.
Right side of the chest.
Right side of the waist.
Belly.
The right hip.
Thigh.
Knee.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
Awareness moving from the toes of the right foot,
Up the right leg,
The right side of the body,
The body,
The right arm.
Awareness throughout the right side of the body.
The left thumb.
First finger.
Second.
Third.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Shoulder.
The left side of the chest.
Left side of the waist.
Belly.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
Awareness moving from the toes,
Up the left leg,
The left side of the body,
And left arm.
Throughout the left side of the body.
The throat centre.
Back of the neck.
The scalp and hair.
The forehead.
Right eyebrow.
Temple.
Cheekbone.
The right eye.
Left eyebrow.
Temple.
Cheekbone.
The left eye.
The right eye.
The tip of the nose.
The right nostril.
The left nostril.
Upper lip.
Lower lip.
The tip of the tongue.
All the way down to the root of the tongue.
Returning your attention to the centre of the forehead,
The mind's eye centre.
Once again,
Begin to notice the breath in the body.
The subtle movement at the chest,
The belly.
Without changing the natural rhythm in any of the areas of the body.
Anyway,
Start to count your inhalation and exhalation.
Inhaling 10,
Exhale 10.
Inhale 9,
Exhale 9.
Continuing down at your own pace.
Bring your attention to the space in front of your closed eyes.
This quiet darkness.
And begin to open your senses to the forest.
Visualise the lush greens of the trees and the ferns.
Inhale the scent of the wet ground.
Hear the sounds of the birds and animals of the forest.
Imagine yourself laying down on a soft bed of moss.
Your body gently held by the ground.
You see the canopy above you.
The living,
Breathing forest all around you.
Holding you as you rest so deeply.
Welcome back your Sankalpa.
Welcoming the felt sensation of your intention to rest here with you in the arms of the forest.
Begin to notice all the points where your body meets the ground beneath you.
The back of your head,
Shoulders,
Hips,
Heels.
And very slowly start to awaken your body,
Making slow,
Gentle movements.
Take a deep breath in and out.
One more deep breath in.
Thank you for practicing Yoga Nidra with me today.
Namaste.
