Welcome everybody.
This is a little yoga nidra practice that I'd like to do as a mark of respect to my Noongar colleagues.
Find a nice place to lie down.
Close down the eyes and allow yourself to come into the body.
Just allow yourself to breathe in deeply and with every out breath just let go.
Now's the time to rest.
Allow your mind to slow down.
Let the sounds drift around you.
Just let the wind blow through the trees.
Let the thoughts shine and then fade.
No need to follow them.
We know that when we follow our thoughts they become our experience.
So just gently acknowledge them.
Let them drift away and return to the breath.
And to start the yoga nidra practice we'll set an intention.
It's called a sankalpa.
And the intention can be something very simple.
Could be as simple as for the next 25-30 minutes I'll allow myself to rest.
To be at ease.
I'll allow myself some peace.
I'll completely surrender.
We're going to visit all the different energy centers in the body.
Place our whole awareness on each and every part.
Imagine them shining like stars.
Like ginger stars.
So we form a constellation like the stars in the night sky.
So first bring your attention to your eyes.
Feel the eyes soften.
Like beautiful orbs softening and gazing inwards.
The eyes meow.
Imagine a glowing star right at the center of the eyes.
Like the evening star the first to light up after sundown.
Now move your attention to your nose.
Place your whole awareness on your nose.
Mooli is the nose.
Another point of starlight.
Ginger.
Next move your attention to your mouth.
You might even give a gentle smile.
The mouth star.
Maybe your mouth is shining.
Bring your attention to your tongue.
Jalini.
Feel the tongue.
Feel the tongue on your teeth.
Nyarlak.
Press your tongue on the top of your palate.
Feel your jaw relax.
Yart.
Yart is the jaw.
Feel the back of the neck.
Imagine a point of starlight shining from the neck.
Nanak.
The whole head.
Even the ears.
The ears,
The eyes,
The nose,
The jaw,
The tongue,
The teeth,
The throat.
All relaxing.
Like a little constellation of stars.
The throat.
Wart.
Feel the throat relax.
The nose.
Mooli.
Allowing us to draw in beautiful fresh breath.
Now bring your attention to the shoulder blades.
Nyal.
Feel the shoulder blades relax.
Feel the breath soften.
All the little points of tightness and restriction.
Imagine a point of starlight,
Ginger,
Glowing from your right shoulder blade.
Now place your attention on your right shoulder.
Moolini.
Another point of starlight.
Your armpit.
Nyali.
Point of starlight.
Right elbow.
Right elbow.
Right wrist.
Right hand.
Top of the hand.
The bottom of the hand.
Each of the fingers and the thumb.
Nyangka.
Imagine the whole right arm.
Feel the whole right arm.
The shoulder.
Moolini.
The armpit.
Nyali.
Elbow.
Nyuyu.
Wrist.
Kwalini.
Hand.
Ma.
Thumb.
Nyangka.
Each point.
Point of starlight.
Feel the whole right arm.
Like a constellation of stars in the night sky.
Now bring your attention to your left shoulder.
Left shoulder blade.
Nyal.
Left shoulder.
Moolini.
Left elbow.
Nyuyu.
Left wrist.
Kwalini.
Hand.
Ma.
Right down to the thumb.
Nyangka.
All the fingers.
Feel the whole of the left arm.
A point of starlight at every energy point.
Nyal.
Moolini.
Nyali.
Nyuyu.
Kwalini.
Ma.
Nyangka.
Feel both arms completely at rest.
Now bring your attention to the back.
Morden.
The lower back.
Borka.
Feel the whole spine resting upon the earth.
Now feel the chest.
Feel the ribs gently moving up and down with every in-breath and out-breath.
The ribs.
Norwich.
Every rib bone gnarly.
Gnarly.
Feel the lungs moving beneath the chest.
Walyan.
Every in-breath spanning the ribs.
Norwich.
Right around to the back.
Morden.
The shoulder blades.
Nyal.
Nyal.
As your chest and back begin to relax imagine your chest opening.
Imagine your heart expanding.
The heart caught.
Just take a moment to rest in this heart space.
This space of caught.
As your heart softens and your chest and back relax bring your attention to the stomach.
To the tummy.
You might even put a hand on your tummy.
Just feel its gentle expansion and contraction with every breath.
The stomach.
Kobal.
As the stomach relaxes feel the lower back relax too.
Bokal.
Feel the hips soften.
Golgi.
Feel the tension in the hips relax.
Now imagine a series of stars.
Beautiful bright star.
Maybe even as bright as a planet.
At your heart caught.
Another bright star at the solar plexus.
Between your heart and your tummy.
A caught and kobal.
Picture a bright glowing star at your hip.
Your right hip.
Golgi.
Stars.
Jinda.
And your left hip.
Jinda.
Golgi.
Now as your buttocks sink into the bed feel the right buttock.
Kwon.
Left buttock.
Kwon.
Feel the tailbone.
Nyut.
Feel the whole pelvis relax.
Yorch.
Relaxing.
Place your attention on your right leg.
Mart.
Feel the thigh relax.
Hamstrings.
Quadriceps.
Or upper mart leg.
Now bring your attention to your knee.
Your right knee.
Bonich.
Imagine your right knee is a point of starlight.
Jinda bonich.
Place your attention on your right foot.
Jen.
Another point of starlight.
Ginger Jen.
Feel the toes.
Imagine the tip of every toe glowing like tiny little stars.
Place your awareness on the whole right leg.
Constellation of stars.
All the way from the Jen.
Bonich.
Mart.
Kwon.
Golgi.
Now place your attention on your left hip.
Golgi.
Left buttocks.
Kwon.
Travel down the left leg.
Mart.
Feel the left knee.
Bonich.
Jinda bonich.
Another point of starlight.
Left foot.
Jinda Jen.
Each point on the leg a glittering star in the night sky.
Jen.
Bonich.
Mart.
Kwon.
Golgi.
Both legs completely relaxed and at ease.
Bring your attention back to the pelvis.
Home of the yorch.
Up to your stomach.
Lower back.
Spine.
Morden.
Back up to your heart.
Court.
Back of the neck.
Fruit.
Wart.
Jaw.
Yart.
Back up to the eyes.
Meow.
Shining like stars.
Jinda Maya.
Feel the whole body.
All the points of the body.
Series of stars.
All the way from the head.
Cart.
Down to the thumbs.
Nyanka.
All the way to the feet.
Jenna.
The whole body completely made of stars.
Now imagine sense and feel all those points of star light.
Feel the lightness of the body.
All those points slightly rising.
Now feel the heaviness of the body.
Feel it sinking.
Now feel the lightness and the heaviness at the same time.
Nyan kwap yen.
My spirit is good.
Nyan jirapin.
I am happy.
Nyan kwap yen.
I feel safe,
Secure.
My spirit is good as I rest.
Nyan ka kwap.
My mind is clear and at ease.
My body strong and healthy.
Completely at ease.
From my head to my toes.
Nyan ka nyada jen.
Feel the ease of being completely relaxed.
Nyan jenjen kulini kwap.
Now to come out of the meditation of the yoga nidra.
I'd like to start to breathe just a little bit deeper.
Whole body at rest.
The only movement the inhalation and the exhalation of the breath.
Now start to breathe just a little bit deeper.
Filling up the lungs,
The wal yin.
Breathe a little bit deeper.
Let go just a little bit more.
Now breathe in completely.
Completely fill the lungs,
The wal yin lungs.
Let go completely.
And smile.
A big da smile.
Nyan kwap win.
Nyan jerapin.
A goodness of spirit.
Happiness.
I'll bring the meditation to an end by ringing the bell three times.
And on the third ring,
You might like to just gently take your ma,
Your hands to your eyes.
Ma to the eyes.
Meow.
Just let them gently open and come back to the room.
Nyan ka nanakot.
Nyan dinyan nanuk bora.
Thank you everybody.
