Hi,
My name is Nat and I'm so happy you're here.
Welcome just as you are.
I'm sat by the ocean waves to send their soothing soundtrack your way.
So settle in for your breath into yoga nidra.
Find the most comfortable position lying down or seated as you wish.
Removing any distractions or obligations and gifting yourself this time for you.
I will be guiding you through a short sequence of three calming breathing techniques to help shift you towards a more restful state.
Extended exhale,
Humming breath and triangle 478.
All here to support you in this moment of gradually slowing down.
From there,
I will share your yoga nidra meditation.
This is where you simply listen in with your full awareness each moment and as it glides over your body which is here right now.
In this Yoga Nidra,
I offer an exploration of your connection to the wisdom and joy within your heart.
Your heart which formed before your brain and knows far more about how you feel than your mind which likes to override.
This is your time to dial down your mind and dive deeper in towards your inner light,
Your true essence.
A practice where you may drift between waves in your mind,
Perhaps somewhere between waking and sleep.
Know there is no expectation to meet.
Simply allow the practice to unfold as you relax and receive.
I invite you to lower or close your eyes when you feel ready.
Find any more comfort,
Perhaps with a cushion or blanket,
Allowing your spine to be long with space to breathe.
Take all the wiggles you need and know you can move again at any point to find more comfort.
Now start to settle towards stillness.
Give your mind this time to arrive here with your body.
Begin to check in.
In this very moment,
Notice what you notice and feel what you feel.
Meet yourself with compassion.
Become aware of how and where your breath is without trying to change it just yet.
Just noticing how you've arrived to practice.
Now feel where you connect to the earth beneath you,
Supporting you,
Grounding you here,
And take the biggest breath in you've taken all day.
Inhale through your nose,
Fill your belly down low,
Then open mouth,
Sigh,
Let it go.
Take another deep inhale,
Bringing new energy in,
Expanding in all directions.
And exhale to release.
One more,
Breathing in together.
And outs to arrive.
This time,
Deep inhale through your nose.
And a long exhale,
Mouth slightly open or closed.
Take your time to extend your exhale.
Continue like this at your pace,
Breathing into your belly,
Making space.
And slow down your exhale,
Keep it going,
No rush.
One more,
Fill up with air.
And taking care with simply exhaling,
Exhaling,
Exhaling.
Continue like this as I let you know about the next breath.
In a moment you will breathe in through your nose and hum for your exhale with your lips closed.
Sending this soothing sound vibration throughout your mind and body.
Choose a low pitch,
As loud as you like,
For three rounds,
Continuing to extend your exhale,
Taking your time.
You may like to place a hand on your heart to feel the vibrations or stay just as you are.
Take a deep breath in together before you begin.
Let it go.
Now inhale to prepare to hum,
Three rounds at your pace.
As you finish,
Take a deep breath in.
And out to release the technique.
Settle and notice.
For the final breath technique,
You will breathe in for four,
Hold for seven and exhale for eight.
If the count doesn't feel right for you,
You can choose your own or inhale,
Pause and extend your exhale.
If you'd like to breathe together,
Taking just three rounds to help calm down.
Take a deep inhale.
And an exhale to let it go.
Now,
Inhale.
1,
2,
3,
4.
Pause.
1,
2,
3,
4,
5,
6,
7.
Exhale.
8,
7,
6,
5,
4,
3,
2,
1.
Deep inhale.
2,
3,
4,
Pause and hold,
2,
3,
4,
5,
6,
7,
Slow exhale,
7,
6,
5,
4,
3,
2,
1,
Inhale,
Pause and hold.
Soften.
Exhale,
Slow.
Great.
Deep inhale.
And let it go.
Take a moment to settle here and simply notice.
As we move into yoga nidra it's time to settle into stillness as you set your intention,
Your sankalpa.
Something you would like to cultivate and embody if you were to listen closely to your heart right now.
Your heart's desire in this moment as a presence tense statement starting with I.
If you don't have your own intention yet you might like to join me with I radiate love and compassion.
Repeat this or your own as if it were true three times as you begin to embody your powerful focus to your heart's call.
I radiate love and compassion.
Now bring your loving awareness to your physical body.
Softly moving your awareness,
Starting with your left thumb.
Second finger.
Bird finger.
Fourth finger.
Fifth finger.
Palm of your hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Thief.
Finger.
Palm of your hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Calf muscle.
Left knee.
Thigh.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Calf muscle.
Right knee.
Thigh.
Hip,
Abdominal,
Loose.
Chest heavy.
Heart remains light.
Lower back.
Mid-back.
Upper back sinking.
Back of your neck,
Back of your head.
Crown.
Forehead,
Right cheekbone,
Left cheekbone.
Mao.
Lips Tongue your whole body.
Your whole body resting.
Your loving awareness shimmering over your entire body.
Can you notice where you shine brightly,
Radiating love and joy,
Expanding with your light growth?
Can you notice where you might feel small,
Shrink?
Welcoming that contraction back to center.
Protection of your heart slowing down.
Can you hold both within your loving awareness?
Coming back to your sense of expansion,
Radiating light throughout your entire body.
I invite you to now picture yourself shining at your brightest.
See yourself on a summer's day with nature,
Barefoot,
Feeling the sand between your toes with a blanket's blue sky above you.
And an open ocean horizon before you.
Hear the bird's soundtrack welcoming your smile as you move freely just like the gentle warm breeze dancing around your joy.
See yourself celebrating your growth as you take in the scents of the flowers surrounding you,
Coming into their own unique bloom.
You spread your wings under the kisses from the sun and the claps from the butterfly wings joining you to celebrate just how far you've come.
You let the sound of the waves soothe and settle you here where there is nothing to do other than rest.
To let whatever may like to arise from your heart as you come into harmony,
Connection.
Listen to the whispers or the calls.
Pause here gently come back to your heart's felt infused intention,
Your own or I radiate love and compassion.
Immerse yourself in the sensations of embodying this as your truth.
Repeat this or your own three times and feel all that comes knowing you have the capacity to be with it.
Take a deep inhale to seal your intention in.
Exhale to make it so.
The practice of Yoga Nidra reveals to you who you really are.
Removing the false identifications of your mind.
As you enter this final stage you can seize this opportunity to simply relax and rest in the nature of your true self.
Start to feel the ground beneath you supporting you.
Notice your breath.
Become aware of the sounds around you.
If you would like to stay here longer,
Perhaps heading towards sleep,
Please do.
As your practice comes to a close,
Gift yourself this moment to feel what you feel and notice what you notice.
You may like to bring a hand to your heart as you close your practice.
May you remain in harmony with your heart,
Listening and trusting its wisdom and guidance.
May you remember your true nature in this rested state,
Returning to the lights within you whenever you feel the pull.
Knowing that nature does not rush,
So neither should you.
But when your heart feels open,
May you bloom and shine exactly as you are.
One last deep breath in together.
It has been my pleasure to guide you.
I hope to see you again soon.
Lots of love.
