Hello there,
This is Amanda from Ananda Amanda Yoga and Meditation.
We have a yoga nidra for you today set in the beautiful Tui Forest here in Brisbane,
Queensland,
Australia.
I hope you enjoy it.
It's only nine minutes long.
Make yourself comfortable either in a chair,
You can be laying down,
You can be standing up.
Take it however you like.
I'll see you in a moment.
I'll be laying down on that rock behind me.
Enjoy.
Namaste.
So here we are.
We are finding a comfortable shape,
A comfortable position for our body to rest into for around 10 minutes.
You might be seated in a chair,
You might be laying on the earth,
You might have a bolster underneath your knees.
You could even do this standing.
Wriggle and jiggle as much as you need to to find comfort in the body and then begin to settle in.
Let your weight drop down into support and become open to the sky.
Find an even equal count of breath.
Breathing in for three or four or five and breathing out for the same count.
Gently drawing the mind toward the breath.
Know that you are about to practice Yoga Nidra.
And know that all you need to do is follow my voice and let it become your voice.
Move your attention from the breath towards the root of the tongue inside the mouth.
Feel from the root of the tongue to the tip of the tongue and let your tongue relax.
Soften your inner cheeks,
Your teeth and your thumbs.
And begin to release a softening through the face,
The cheeks,
The cheekbones,
The nose tip to the bridge.
And all those little micro muscles around your eyes,
Inside and on the outer skin.
Allow your eyelids to be heavy.
Eyes can be open or closed.
Forehead soft.
Feel a gentle caress of awareness across the forehead.
Softening,
Releasing,
Relaxing the forehead,
The crown of the head,
The back of the head and the two sides of the head.
Feel your ears on the sides of your head soften.
The earlobes,
The outer ear,
Deep inside the inner ear,
Releasing and softening.
Extending your awareness toward the throat.
Taking a moment to swallow and then allowing your softening throat to release.
Awareness now moving down to the tips of your fingers,
Feeling tiny pulsations in the fingertips.
Rest your attention now on the skin beneath each fingernail and fill those spaces.
Soften and release.
Awareness moving up through each palm,
Your right palm,
Your left palm.
Softening the centre of each palm.
Move your attention to your wrists,
Your forearms,
Your elbows,
Your upper arms,
Your shoulder joints and the ridges of your shoulders.
Move your attention down to your breasts,
Your right breast and your left breast and the breastbone in between.
Soften your attention down into your rib cage and your belly.
And receive a softening breath into your belly.
Release your attention down through the side waists into the hips,
The pubic bone,
Down through the thighs,
The knees,
The lower legs,
Ankles and feet.
Soft skin underneath the toenails on each toe,
Vibrating and pulsing on the pads.
Attention drawn into the sole of each foot,
The right sole and the left sole.
Feel now from the heels to the back of the head resting deeply into the earth.
Opening the front body to the sun and the sky.
Breathe in,
I am here.
Breathe out,
Now.
I am here,
Now.
Relaxing my body in yoga nidra.
Sense the constellation of your body connecting to the stars,
The leaves of the trees,
The sounds of the birds.
Whole body open to its true nature.
I am here,
Now.
I am one with all that is.
If you'd like to finish your yoga nidra now,
Gently say to yourself,
My yoga nidra is now complete.
Wriggle your fingers and move your toes.
Bring your palms together at your heart.
Namaste.
