Find a position where your body can be comfortable and supported.
No need to overthink it.
Once you've arrived,
Allow your eyes to gently close and your mind to rest back.
Let the sound of my voice guide you from here.
Start by welcoming yourself to the practice of Yoga Nidra.
Welcoming yourself back home to you.
Welcoming in all that you are.
Know there is nothing to achieve or fix or improve.
Allow yourself to soften.
Your practice of yoga nidra begins now.
And it will end when you hear the words,
Har-yom tat-sat.
Start by noticing any sounds around you.
Noticing whether they are far away or close by.
Knowing there's no need to label them or change them.
And allow these sounds to relax you.
They are supposed to be there and you are supposed to be here.
Feel the support of the bed or couch or floor beneath your body.
And allow your weight to be held here.
Gently cocooned by the earth as you shift gently from thinking and doing into feeling and being.
Feel that summer is here.
The light is long and warm and steady.
And the earth is in full bloom vibrant,
Alive and expressive.
Nature is no longer waking.
It is thriving.
Growth is visible,
Energy is expanding,
And life is being lived outwardly.
Just as the seasons turn,
You too are invited into this fullness.
A season of expression,
Of openness,
Of vitality.
Rather than becoming something new,
Allow yourself to step fully into what is already here within you.
There is nothing you need to fix or force simply trust the energy that is already moving through you Like the forest in summer,
You are supported,
Connected and alive.
State your sankalpa here.
Or you can use the sankalpa,
I am vibrant,
Open and fully alive.
I am vibrant,
Open and fully alive.
I am vibrant,
Open and fully alive.
Let your sankalpa settle into your heart space.
Allow it to radiate gently through your whole being.
Amplified by the renewing energy of summer.
Now bring your attention to your physical body.
We will take a trip around the body.
Witnessing the body with curiosity and effortless awareness.
Perhaps you will smile at each body part,
Or in your mind say hello as we hop from one body part to the next.
No need to think,
Just awareness,
Noticing,
And then moving on.
Start by bringing awareness to the points between your eyebrows.
Effortless awareness to the point between your eyebrows.
The fruit.
The right shoulder.
Top of the arm.
Elbow joint.
Forearm.
Wrist joint.
Right thumb,
Right index finger.
Right middle finger.
Ring finger,
Little finger.
Back to the right wrist joint.
Elbow joint,
Right shoulder,
Left shoulder.
Top of the arm,
Elbow,
Forearm,
Wrist joint,
Left thumb,
Left index finger,
Left middle finger,
Ring finger,
Little finger,
Back to the left wrist joint,
Elbow.
Left shoulder joint.
Right shoulder joint.
Effortless awareness of both shoulders.
Heart centre.
Right side of the chest.
Heart centre.
Left side of the chest.
Heart Centre.
Back body.
Pelvis,
Tailbone,
Right hip joint,
Right thigh,
Right knee joint,
Shin,
Calf muscle.
Ankle.
The top of the foot.
Toes.
Bottom of the foot.
Back to the right ankle.
Calf muscle,
Shin,
Right knee,
Right thigh.
Hip joint.
Pelvis,
Left hip joint,
Left thigh,
Left knee joint,
Shin,
Calf muscle,
Ankle,
Top of the foot,
Toes,
Bottom of the foot,
Back to the left ankle,
Calf muscle,
Shin,
Left knee,
Hip joint,
Pelvis,
Belly button,
Heart centre,
Throat,
Eyebrow centre,
Eyebrow centre,
Eyebrow centre.
Now bring your awareness to the natural rhythm of your breath.
Notice the cool fresh air as you breathe in through the nose and the slightly warmer air as you breathe out.
With each inhale draw in warmth energy and aliveness With each exhale,
Soften and settle into ease.
Resting and quietly energized.
Notice how both effort and ease are present.
Breathing happens without your control and yet you are aware of it.
Sense the rise of the breath and the fall of the breath.
Alert and relaxed.
Grounded and spacious.
Resting and quietly ready.
There is nothing to change,
Nothing to improve.
Simply allow the breath to breathe you as you rest in this balance of opposites.
Resting and quietly energized.
Complete awareness of the breath for the next minute or so.
We will now tap into your inner creativity.
Intuition and wisdom.
Whilst you are resting comfortably,
Your awareness is free to move,
Explore and experience.
So begin to imagine yourself standing at the edge of a forest.
A vibrant,
Sunlit forest in full summer.
The trees are tall and expansive.
Their leaves lush and alive.
Casting soft golden shade beneath them.
You pause here for a moment.
Feeling the warmth of the light and the gentle stillness around you.
When you're ready.
You begin to walk.
Stepping slowly into the forest.
And as you enter the light shift.
Sunlight filters through the canopy above.
Dancing softly across the ground in front of you.
The air is warm and alive.
And a soft breeze moves through the trees.
Brushing gently against your skin.
With each step,
Your body softens.
And with each breath,
Your mind settles.
There is nothing to rush,
Nowhere you need to be.
Just walking,
Just being.
And as you continue along the path,
Notice the sensation of the ground beneath your feet.
Steady,
Supportive,
Holding you with ease Each step feels natural and effortless.
Notice how light your body feels here.
There is nothing to carry,
Nothing to hold on to.
You are free to move,
Free to breathe,
Free to simply exist in this moment.
And as you walk deeper into the forest,
You begin to notice more of the life around you.
Green leaves softly shimmering in the light.
The quiet hum of the summer air alive with energy.
The gentle rhythm of nature moving all around you.
Everything feels vibrant,
Alive,
In balance.
Notice how stillness and movement coexist here.
How the forest is both calm and quietly alive.
How ease and energy live side by side.
You continue walking,
Unhurried,
Supported.
And as you move you sense something subtle shift.
A feeling of connection.
You are not separate from this place.
You are part of it.
The same steady energy that moves through the trees moves through you.
Rooted and alive.
And as you continue along the forest path,
The forest begins to gently open.
The trees begin to thin and the light grows brighter.
You can feel the warmth radiating on your skin.
And ahead of you,
You begin to see a wide open clearing.
You take a few more steps towards it.
And as you arrive,
You step fully into the sunlight.
The space is open,
Expansive,
Limitless.
Warmth wraps around your body.
And light fills the space around you.
You pause here.
Taking a moment to feel it.
That sense of openness,
That sense of energy.
A quiet,
Steady vitality.
This is the energy of summer.
Not rushing,
Not striving,
Just fully alive,
Fully expressed.
Exactly as you are.
And here in this open space,
You may choose to rest or simply stand and take it all in.
Feeling the warmth on your skin,
The ease in your breath and the quiet energy moving through your body.
Notice how you feel.
Perhaps grounded and uplifted.
Perhaps calm and gently energized.
Now allow your sankalpa,
Your intention,
To arise.
Maybe it comes as words or simply as a feeling.
And if it feels right,
Gently repeat to yourself,
I am vibrant,
Open and fully alive.
I am vibrant,
Open and fully alive.
Let the words settle into your heart space and allow them to expand gently through your whole being.
Just as the space around you is open and expansive,
There is space within you too.
Space for energy,
Space for joy,
Space for creative expression.
And trust that everything you need is already here.
Just as the forest thrives in its own rhythm,
So do you.
And now slowly begin to let the image soften.
The clearing,
The trees,
The light,
All gently fade into the background.
From here,
You notice your body resting.
Grounded and uplifted.
Calm and gently energized.
We will carry the sense of connection and vitality with you.
Bring your awareness back to your physical body.
Bring your awareness to the weight of your body resting.
The points of contact beneath you.
The steady rhythm of your breath.
Notice how you feel.
And carry the sense of connection and renewal with you as you gently prepare to transition outwards.
Observe the chest rising and falling with each breath.
And know that your practice of Yoga Nidra is coming to an end.
So whilst keeping your eyes closed mentally visualize the room that you are in.
See the walls,
The floor,
The objects in the room.
Notice the colours in the room.
The textures.
And notice where you are in the room.
Become aware of any sensations in the physical body.
The surface beneath you the feel of the fabric on your skin.
The temperature of the air touching your skin.
And bringing awareness back to the body.
Wiggle your fingers and wiggle your toes.
Make any gentle movements your body is asking for.
And begin to make those movements a little bit bigger.
Maybe moving your arms and legs.
And then when you're ready,
Coming to roll onto your right side.
And knowing there is no rush,
You might gently push yourself up to sitting.
Take a few deep breaths as you integrate your yoga needle practice.
Take a lovely smooth inhale in.
And a melodic exhale out.
When you're ready,
Slowly open the eyes,
Taking time to adjust to the room.
Hari Om Tat Sat.
Your yoga nidra practice is now complete.
