Welcome to your yoga nidra practice today.
This practice aims to bring you into deeper states of rest.
Where your mind and body become still.
Take your time to settle in.
Using any props to support your body as you rest.
Wriggle your body to find comfort in the surface beneath you.
Setting yourself up to rest as comfortably as possible for the duration of the practice.
Let's start with a few deep breaths.
As you breathe in,
Fill your belly and then your chest with air.
And let go,
Extending the exhalation.
Again,
A deep breath into your belly and then your chest and a long exhalation.
Inhale belly,
Chest and exhale.
Continuing for the next few breaths at your own pace.
And now,
Begin to notice how your body feels here at the start of the practice.
Notice the impact of the day so far.
Perhaps there's some subtle expression or holding on your face.
Become aware of your mouth and jaw.
Your temples.
And begin to soften and release.
Inviting a neutral expression.
Letting your attention move slowly through your body.
Becoming aware of your neck and shoulders.
Your shoulder blades resting on the surface beneath you.
Your arms and hands.
Perhaps with your palms facing upwards.
Noticing the backs of your hands on the ground.
Your lower back and pelvis.
Sensing if there is any tension or holding and gently release.
Resting back.
Allowing your whole body to be held.
Welcome in an intention for this practice today.
A short phrase in the present tense.
Something that feels true and supportive for you.
It might be something like,
I bring light and peace into my heart and into the world around me.
Silently whisper your intention to yourself three times.
And now we begin the rotation of consciousness.
As I name a body part,
Allow your attention to rest here a while.
Before moving on to the next point.
Bring all of your attention to the centre of the forehead.
The mind's eye centre.
The crown of the head.
The back of the neck.
The tip of the tongue.
All the way down to the root of the tongue.
Both ears.
Listening.
Both eyes.
And the muscles behind the eyes.
Resting back.
The tip of the nose.
And notice the sensation of air moving in the nostrils.
The slight coolness on the inhalation.
The warmth of the exhalation.
The throat centre.
Both shoulders.
Left and right.
Upper arms.
Elbows.
Forearms.
Wrists.
The palms of both hands.
Thumbs.
First fingers.
Second.
Third.
Little fingers.
Awareness flowing from the tips of your fingers.
Through your hands.
Up your arms.
To your shoulders.
Awareness filling both arms.
The heart centre.
Waist.
Neck.
Navel.
Lower belly.
Both hips.
Thighs.
Knees.
Feet.
Lower legs.
Ankles.
Soles of both feet.
Big toes.
Second.
Third.
Fourth.
And the little toes.
Awareness flowing from the tips of the toes.
Through the feet.
Up the legs.
To the hips.
Awareness flowing up the body.
To the chest.
Through both arms.
Through the whole body.
Awareness flowing through the whole body now.
As a unified field of radiant sensation.
Awareness throughout the whole body now.
The back of the body.
The front of the body.
The innermost core of the body.
And the outer edges of the body.
The whole body.
As a unified field of sensation.
Return your attention to your breath.
Notice the rise and fall of the breath at the belly,
At the chest.
Simply noticing the natural rhythm of the breath.
In and out.
Each inhale rolling into the exhale.
Each exhale rolling into the inhale.
A continuous fluid movement of breath.
In and out.
Imagine now that you could breathe in through the right hand.
Up the right arm to the heart.
Exhale down the left arm.
Inhale from the left palm to the heart center.
Exhale down the right arm.
Imagine a continuous flow of breath.
Moving from palm to heart.
Switching sides,
Heart to palm.
Without forcing or changing the natural rhythm of breath.
Sensing the flow of the breath and energy.
From palm to heart.
Heart to palm.
The energy of the breath flowing through you now.
Letting go of that.
Bring your attention to the space in front of your closed eyes.
Rest.
Resting back in this quiet darkness.
And welcome the image of a garden in springtime.
New green grass.
Bright colors and scent of flowers.
Notice the birds singing in the trees.
A tree in full blossom.
Imagine yourself sitting at the base of this tree.
Feeling the earth beneath you.
Watching the clouds floating by in a soft sky.
Suddenly it begins to rain.
Feel the cool drops of rain on your face.
On the palms of your hands.
As the rain falls,
Notice tension washing away.
Cleansing rain washing away thoughts.
Washing away tension.
The mind becomes clear.
The body still.
Just as suddenly the rain stops.
And the sun lights up the sky.
The garden.
Your heart.
Feel the warmth of the sunlight touching your skin.
Flowing into your chest.
Into your heart center.
You are filled with light.
With ease.
With peace.
Why not rest here a while?
Bathed in this light.
Filled with peace.
Welcome back your intention.
Allow your heart's vow to rest here with you.
In this garden of peace and light.
Without opening your eyes.
Become aware of the room around you.
The walls and windows.
The space around your body.
Notice the ground beneath you.
Take a deep breath in.
And out.
One more deep breath in.
And slowly start to awaken your body.
Making slow gentle movements.
And when you feel ready.
Flutter the eyes open.
Allowing the light to return slowly.
Notice how you feel your body.
Feel at the end of this practice.
And imagine carrying the light and peace you have cultivated.
Into your day.
Into the world around you.
Thank you for practicing Yoga Nidra with me today.
Namaste.
