Welcome home to yourself.
And welcome to this practice of yoga nidra or yogic sleep.
And just knowing that there is nothing you need to do here.
There is no right or wrong way to do this practice.
If you need to fall asleep then do that.
Every little part of you is so welcome here.
All of the heaviness of you.
All of the tiredness of you is so welcome in this space.
May this practice bring you a deep rest,
Relaxation and inner peace.
Wishing for you to feel held,
Cradled by the earth beneath you.
So the first part of the practice is to get super comfortable.
Lying down on your back or on your side depending on which feels most comfortable for you today.
You could lie in your bed or rest in a comfy chair.
Allowing your body to have a big yawn if that feels good.
Making sure that your body feels really well supported.
Perhaps grabbing an extra cushion?
A bolster?
Covering yourself with a blanket or putting on a jumper or some warm socks.
Maybe you have an eye pillow or you may want to dim the lighting or close down the blinds.
Settling down into the comfort and coziness of your yoga nidranas.
Beginning now to arrive into stillness.
If you need to move at any point during the practice.
Do so gently and with awareness.
Beginning now to sense the environment around you.
Feel how it is to be welcomed by this earth.
Allowing now the exhalation to settle the physical body down.
Through its points of contact with the earth.
Simply feel into how that is.
And beginning to shine the light of your awareness onto the natural rhythm of your breath.
Feel the belly rising on the inhale.
Sense the belly falling on the exhale.
Breath coming into the body.
And breath going out of the body.
Beginning now to bring your attention to the turning points in the breath.
All the way down to the bottom of the exhale.
And all the way up to the top of the inhale.
Notice the subtle spaces between the breath coming in and the breath going out.
These places of transition.
Places of Change.
Turning point.
Between one state and another.
The invitation now is to sense,
Imagine,
Or feel.
That your heart has self.
Is breathing.
Settling into a felt sense of the deep heart's core.
Send your breath to your heart.
Perhaps you would like to bring to mind a colour that resonates with the sense of your precious heart.
It could be pink.
Green perhaps.
Or maybe golden.
Sense this color radiating from your heart.
From the very center of your precious heart with each and every breath you take.
Feel the warmth of the heart.
Be with the warmth of your own heart.
Perhaps bringing to mind a sense of the texture of your heart.
How might your heart feel?
A softness.
A tenderness.
A gentle strength perhaps.
And even getting curious about.
.
.
An aroma you might associate with your precious heart.
Is it warm and musty?
Is it rich and earthy like fresh black earth on the forest floor?
Perhaps there is a sweetness like the delicate fragrance of a fresh garden rose in summertime.
Breathe in the essence of this rose,
This sense of aroma in your heart center.
How is it to allow your heart to breathe and settle into this space of warmth?
Strength.
Softness.
You and lingering here a little longer,
Nestled safely within your own beating heart.
Stay safe.
Secure,
So very nourished.
Feel the sense of deep unconditional love that resides here.
A bliss space.
And moving now into allowing your awareness to rotate around the body.
As I guide you,
Try not to concentrate too hard.
Just be aware.
And relax into it.
And allowing the words that I speak to wash over you gently.
And as we travel around the body,
I invite you.
To visualize that the landscape of the body is made up of lots of little streams and rivers.
And they carry a beautiful,
Calming,
Loving energy to every cell of your body.
Allowing that part of the body when it is mentioned to fully relax and let go.
It's as if the rivers of the body carry this wonderful relaxing energy all the way around the body just the way the rivers of the earth do.
Water the landscape of the world.
And they breathe new life and new energy to each part they are in contact with.
There is a sense that we can gather this loving wellspring of energy at the heart center.
Bringing now your full awareness to the heart's core.
Imagine,
Feel,
Evolve.
Deep ocean of love in the center of your heart.
And as I mention each part of the body first breathe in at the heart and on the exhalation sending this river of love out to the part of the body that I name as if the exhale encourages a river of love to pour out to this part of the body.
From the heart,
Send a river of love to the back of your neck.
From your heart,
Send the river of love to the whole of your head.
And inside your head.
From your heart to both ears.
From your heart to the crown of your head.
Sending a river of love from the heart to all the skin on your face.
And from that deep ocean of love at your heart out to both sides.
Of your eyes.
And the eye socket.
Sending a rich river of love from the heart to your mouth.
Tongue.
And your lips.
Feel your lips softening and relaxing.
And from your heart to both your shoulders.
Both shoulders softening.
Relaxing with a river of love.
And sending love from the heart to both breasts.
The left breast.
And right breath.
Filling up both breasts with a surge of unconditional love.
From your heart to the whole of your back.
The whole of your back filling up with love.
The upper back.
And the lower back.
Sending a deep surge of love from the heart into the womb space.
Filling up the womb space with light.
With love and acceptance.
From the heart down through both arms.
From the shoulders.
Down to both elbows.
Both wrists and out through the palms of both of your hands.
Returning the light of your awareness to settle back again in the heart centre.
Feel the heart herself breathing.
Settle the breath here again.
Feel her warmth.
Her steadiness.
Her quietness.
The peace of her.
Lingering here at the heart center.
And from this ocean of love at your heart.
Send the river of love to the pelvis area,
Your hips filling with a surge of unconditional love.
And from your heart,
Send the light of awareness and love into both buttocks.
Awareness in the heart and from the heart down both your thighs down into both knees.
And from the heart sending that river of love all the way down to the soles of both of your feet.
The left foot.
And the right foot.
Welcoming in this sense of feeling whole.
Complete.
And vibrating through every cell of your being.
With a vibration of unconditional love and deep appreciation and acceptance for yourself.
Basking in this bliss space.
Soaking it up and lingering here.
And knowing deep down in your core that you are exactly where you're meant to be right now.
You And ever so gently,
Slowly bringing your attention back to the rhythm of your breath.
To the.
And.
Coming in to the body.
And air going out of the body.
And again noticing once again the transitional points in the breath.
Those gentle turning points where the inhale.
Gradually becomes the exhale.
And where the exhale softens into an inhale.
Feel your body resting upon this earth.
Noticing the points of contact between your body and the surface that you're resting on.
Tuning into your ears,
Receiving sound.
Noticing any sounds you can hear in the space that you are occupying.
Maybe becoming aware of the sound of your own body breathing itself.
So bringing your awareness now back to the earthly realms of the body.
And beginning to lengthen the inhalation and releasing the exhale with an audible sigh.
Oh.
Long,
Deep inhalation.
And releasing.
Let's do that once more.
Breathing in.
Ahhhhhhhhh and beginning now to wriggle your fingers the tips of your fingers and your toes maybe reaching up for a stretch and a yawn This is the end of your yoga nidra practice.
Namaste.
