Welcome,
Beautiful soul.
Take a moment now and find a comfortable position lying down.
Allow your body to fully be supported by the surface beneath you.
Make any small adjustments you need to.
Perhaps adjusting your legs,
Your arms or your head so the body feels completely settled.
Once you are comfortable,
Gently close your eyes.
You are safe here.
You are held here.
There is nothing you need to do.
This is a space for deep rest.
Yoga Nidra is a state of conscious relaxation where the body rests deeply and awareness gently remains.
If at any time you drift off or lose part of my voice,
That is perfectly fine.
Your body and subconscious continue to receive exactly what they need.
Take a moment now to arrive.
Feel the weight of your body sinking into the surface beneath you.
Feel how you are being supported without effort.
Take a moment and just release the tension from your jaw.
Let the muscles of your face relax.
Let your shoulders soften.
Take a slow breath in through the nose and a gentle sigh out through the mouth.
Again,
Inhale through the nose and sigh it out the mouth.
One more time,
Take a deep inhale through the nose and a big sigh out the mouth,
Letting go of everything,
Allowing the body to relax a little more,
A little.
Let's take a moment now to set an intention for this practice.
Simply a quiet statement that reflects expansion,
Ease or trust,
Or anything else that does come to mind.
Let your intention land softly and then let it go.
There is nothing you need to hold on to.
Now bring your awareness to your breath,
Not changing it,
Not guiding it,
Just simply noticing the breath as it moves in and out the body.
Feel the subtle rise of the belly and chest,
With every exhale feel the body becoming heavier,
Sinking more deeply into the surface beneath you.
The breath becomes quieter,
Slower and more subtle.
The nervous system begins to settle.
Awareness rests lightly on the breath without effort.
Now bring your awareness to the right hand,
The right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of the ribcage,
Right waist,
Right hip,
Right thigh,
Right knee,
Right lower leg,
Right ankle,
Right heel,
Sole of the right foot,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right little toe,
The entire right side of the body resting.
Now move your awareness to your left hand,
Left thumb,
Left index finger,
Left middle finger,
Left little finger,
Palm of the left hand,
Back of the left hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of the ribcage,
Left waist,
Left hip,
Left thigh,
Left knee,
Left lower leg,
Left ankle,
Left heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left little toe,
The entire left side of the body resting.
Bring your awareness to the back of the body,
The back of the head,
Neck,
Upper back,
Middle back,
Lower back,
Back of the pelvis,
Back of the thighs,
Back of the knees,
Back of the calves,
Heels,
Feel the entire back body sinking down,
Heavy and supported,
Now bring your awareness to the front of the body,
Forehead,
Eyebrows,
The space between the eyebrows,
Eyes,
Cheeks,
Jaw,
Mouth,
Tongue resting,
Throat,
Collar bones,
Chest,
Upper abdomen,
Lower abdomen,
Pelvis,
Front of the thighs,
Knees,
Shins,
Feel the entire body resting as one,
Heavy,
Still,
Held.
Now allow awareness to move inward,
Into the centre of the body,
You may sense this at the centre of the chest or in the belly or simply as a felt centre within you.
Here you become aware of a soft warm energy,
Not something you need to imagine clearly,
Just something you sense,
A gentle ball of loving energy,
Quiet,
Steady,
Alive.
This energy is not forced,
It has always been here,
As you rest this energy begins to expand gently within the body,
It moves through the chest,
Into the shoulders,
Down the arms,
Into the hands.
It flows through the belly,
Into the hips,
Down the legs and into the feet.
Every cell begins to receive this warmth,
The body feels from the inside out.
Nothing is leaving you,
Nothing is being given away,
You are becoming full.
Rest here for a while,
Allowing the body to be completely saturated.
As the body feels safe and full,
The energy naturally begins to expand beyond the skin.
Just a little at first,
Like a soft field surrounding you,
You remain completely held.
This field expands gently 10 times wider than the body,
Rest here.
Then when ready it expands again 100 times wider,
Effortless,
Natural,
You allow it.
The more it expands,
The more nourished you feel.
The field continues to widen,
Filling the space around you,
The room you are in,
The space beyond the room.
Eventually it expands outward into the world,
Not as something you send,
But as something you are.
This energy does not deplete you,
It multiplies,
Love expands without loss.
As the field stabilizes,
It remains anchored in your body.
You are not floating away,
You are deeply rooted and expanded at the same time.
Rest here,
Allow the body and the nervous system to integrate the state.
Nothing to do,
Nothing to understand.
Slowly,
Very slowly,
Awareness begins to return to the breath.
The gentle rhythm that has been there all along.
Notice how the body feels now,
Spacious,
Settled,
Whole.
The state integrates naturally into the cells,
Into the nervous system,
Into the way you meet life.
Begin to feel the surface beneath you again,
The space around you.
Take your time,
When it feels right,
You may gently deepen your breath.
Perhaps bring some movement into your fingers and toes.
And when your body is ready,
You can gently open your eyes.
Nothing needs to change,
You are already expanding through rest.
Thank you for going on this magical journey with me.
