Hello there,
This is Amanda and I welcome you to this metal element yoga nidra.
Take a moment to find a comfortable position in which to receive this yoga nidra.
You might like to be laying on your bed on your yoga mat,
You could be seated in a chair.
If the weather is beginning to cool down where you are,
Like it is here,
You might like to put a blanket over the top of your body and you may like to also cover your eyes with an eye pillow and place a bolster or a blanket rolled up underneath the back of your knees.
Take a moment here to allow your eyes to remain open.
Taking in the room that you are in.
Taking in the intention that you are creating time and space for rest,
For restoration.
Ever so gently,
If you would like to allow your eyes to close now you can,
Knowing that at any point you can open your eyes.
Feel into the shape of your body,
The placement of your arms and your legs.
Allow a sense of symmetry.
Your right shoulder and your left feeling even.
Your right hip and your left finding a sense of evenness and alignment.
Arms and legs as open or as closed as feels comfortable for you on this day.
Feel your breath.
Feel the wind of your breath as it flows into your nostrils and down into your lungs to alchemise and oxidise your blood.
Feel the breath leaving the body,
Taking with it anything that you no longer need.
Sense into the alchemy and the magic of the lungs and the large intestine connection.
Notice if your in-breath or your out-breath feels like it's a little longer.
Without judgement,
Acknowledge your breath.
Allowing it to be even or uneven.
Notice the parts of your body that expand as you receive breath.
And notice the releasing,
The letting go as you allow the breath to leave you.
You allow the breath to leave you.
Feel into the end points of both the inhalation and the exhalation.
And the next time you breathe in and breathe out,
Sense evenness being invited into the form of your breath.
You might like to count one,
Two,
Three,
Four on your inhalation.
You might like to count four,
Three,
Two,
One on your exhalation.
Breathe in and breathe out.
And sense this body balancing itself as it is breathed.
Sense the room around you.
Sense the room around you.
Notice any sounds,
Tastes,
The feeling of closed eyes,
The temperature of air touching your skin.
Notice if there's an aroma in the room.
And let your body settle.
Settle down into the ground with the wide open smile of a sky that is above you out there in the world.
Let your body be breathed by an even breath.
A gentle breath.
An uncontrolled and yet balancing breath.
The breath of this moment in time.
Allow your attention to come to your eyebrow center point.
And in your mind's eye see and sense the vastness of a mountain.
The tip of the mountain reaching to the heavens.
And the base of the mountain connected to ground.
The shape of this mountain symbolizing the shape of your body.
Breathe into the form of your body.
And feel the energy of your mountain.
Become aware of the inside of your mouth.
Become aware of the inside of your mouth.
The tip,
The root and the belly of your tongue.
The inside of the right cheek.
The inside of the left cheek.
Your lower teeth and gums.
Your upper teeth and gums.
Your two lips touching one another or apart.
Your nose tip.
Your right nostril.
And your left nostril.
And both nostrils together.
Allow your attention to move to your right cheek.
And your left cheek.
Your right eye,
Eyelid and eyeball.
The point between your two eyebrows.
Your right temple.
Your left temple.
The entirety of your forehead.
Your left temple.
Your right temple.
The crown of your head.
The right side of your head including your ear and jaw.
The left side of your head including your left ear and jaw.
The back of your head.
The nape of your neck.
The left shoulder ridge.
Left shoulder joints.
Left elbow.
Left wrist.
The tip of your left thumb.
The tip of your left little finger.
The tip of your left middle finger.
The tip of your left index finger.
And the tip of your left ring finger.
The whole entire left palm and back of the hand.
Your left forearm.
Your left upper arm.
Your left armpit.
The left side of your chest.
The left side of your abdomen.
Your left hip.
Your left knee.
Your left knee.
Your left ankle.
Your left big toe.
Your left little toe.
Your left middle toe.
Your left index toe.
And your left ring toe.
Your whole left foot.
Your whole left lower leg.
Your whole left upper leg.
Pubic bone.
Sacrum.
Lower back.
Middle back.
Upper back.
The ridge of your right shoulder.
Right shoulder joint.
Right elbow.
Right wrist.
The tip of your right thumb.
The tip of your right little finger.
The tip of your right middle finger.
The tip of your right index finger.
And the tip of your right middle finger.
The tip of your right ring finger.
The whole right palm and back of your right hand.
Your right forearm.
Your right upper arm.
Your right armpit.
The right side of your chest.
The right side of your abdomen.
Your right hip.
Your right knee.
Your right ankle.
The tip of your right big toe.
The tip of your right little toe.
The tip of your right middle toe.
The tip of your right index toe.
And the tip of your right ring toe.
Your whole entire right foot.
Your whole entire right lower leg.
Your whole entire right upper leg.
Pubic bone.
Sense the whole bowl of your belly.
Feel your attention drawn to your navel centre.
Your upper abdomen.
Your heart.
Sense your breath in the centre of your chest.
Feel into this mountain.
Sense coolness in your body.
Sense heat.
Sense weightedness.
Sense lightness.
Sense contraction.
And spaciousness.
And now feel into the centre point of your mountain.
Your point of truth.
Tune into that which is taking you deeper into your own sense of truth.
You are now in yoga nidra.
Allow yourself to be all that you are.
Sense the highest of powers holding you here in this time and space.
Sense the wind and the rain as external.
And sense the stillness and the enduring qualities of kindness,
Of strength and of softness.
And now as you feel your breath deepening,
Feel the tranquility of your mountain.
The abiding tranquility within your arms and your legs,
Your belly and your back.
Deepen your breath.
Deepen your breath.
Long slow exhalation.
As you exhale next time open your mouth.
Again.
Still and quiet and tranquil as a majestic mountain.
When you are ready you might like to wriggle your fingers and your toes.
Deepen your breath even more.
Or you may like to stay as still and as tranquil.
Or you may like to stay as still and as tranquil.
As that mountain in your mind's eye.
Whatever you choose,
I wish you well.
Lift love.
Namaste.
