Welcome home to yourself.
And welcome to this practice of yoga nidra.
Or yogic sleep.
Every part of you is so welcome here.
You are so welcome in this space.
And just knowing that there is nothing that you need to do.
There is no right or wrong way to do this.
Bye!
If you need to fall asleep.
Then do that.
I will bring you around at the end of your practice.
So you may want to continue into a lovely sleep.
All is welcome here.
Taking this opportunity in your busy life and your busy day to get super comfortable.
You may want to lie down on your bed.
Or perhaps sit in a comfortable chair.
If you are lying down you may want to rest on your back.
And if you are pregnant,
You might want to lie on your side.
And as you lie here in your yoga nidra nest you may want to ask yourself.
How could I be 0.
05% more comfortable in this moment?
Maybe you want to grab a blanket.
An extra cushion or bolster.
Perhaps an extra cosy jumper?
Or put on some warm socks.
So that you can be warm.
And feel well supported.
Making any final adjustments to your position now.
And now that you feel comfortable cozy and well supported feel free to close down your eyes if you haven't done so already.
Begin now to sense the environment around you.
Listen carefully to any sounds.
Any sounds outside of the room.
Any sounds in the building you're in.
And perhaps now the intimate sound of your own breath.
The sound which is closest to you.
Feel the touch of the air on your skin.
The skin on your cheeks and your face.
The skin on your hands and arms.
Perhaps the skin on your feet.
The warmth of your clothing,
Blankets or socks.
The invitation is to sense and feel the breath coming into the body.
And the breath leaving the body.
Breath coming in.
And breath going out.
Breath coming into the body.
And breath leaving the body.
And with each outgoing breath allowing your being to settle even deeper.
Into the surface on which you are lying.
As if you could let go of the full weight of you.
Each and every breath is a deeply felt breath.
Letting go.
You are in the lap of Mother Earth.
Let her carry your weight.
Relaxing deeper with every exhalation,
Relaxing now any feeling of held tension for example in the jaw.
Imagine you could fully relax all the micro muscles in and around your jaw.
We are going to start with a simple Brahmari breath.
Otherwise known as the honey bee breath.
So in a moment,
We're going to take a deep inhalation.
We're going to do this three times.
We're going to pause at the top.
Of the inhale and release with a big exhale.
The honey bee breath or primary and in your own time taking that deep inhale belly rising.
And pausing at the top before you release with that lovely gentle humming.
Noticing any warmth or vibration lingering in your throat region and let's do that one more time.
Deep inhale.
Pausing at the top of the breath and letting out that humming bee.
And gently coming back to the easy natural rhythm of your breath.
Breath coming into the body without any effort whatsoever.
And breath leaving the body.
All on its own.
This is our opportunity to welcome in your Sankalpa.
This is a positive affirmation or prayer in the present tense.
And you might want to welcome in something like.
.
.
I express myself with clarity and confidence.
Or perhaps my words matter.
I protect my sacred energy.
I am safe to be heard.
Taking this moment now in the next few moments to Listen to your own positive prayer or affirmation and repeating it as if it's already happened in your mind's eye.
And now,
As we rotate our awareness throughout the body,
I invite you to imagine sense or feel the mantra.
Aum So in a moment we're going to take a deep breath.
And at each point of awareness,
Could you feel the vibration of the mantra OM?
Or you might want to sound it out.
Taking a moment to create three ohms in your own time really accentuating the aum sound.
Breathing deeply into the belly.
And pausing at the top of the breath before releasing on the Aum.
And twice more in your own time,
Deep breath in.
Pausing.
Om.
One more breath,
One more on.
Aum.
And now we're going to do a rotation of consciousness.
Bring your full awareness and attention to the center of your throat.
Placing an arm at the center of your throat.
So you can imagine the om sound and the vibration or you may want to speak this mantra out loud.
From the throat to the center of the forehead.
Imagining or placing the sound on.
The center of your forehead.
From the centre of your forehead to the crown of the head.
From the crown of the head to the roof of the mouth.
Relaxing and tuning into your jaw.
Bringing the attention back to the centre of your throat.
The pit of the throat.
And moving and placing the mantra arm carefully at your heart centre.
Feel the vibration in your heart center of the mantra OM.
Right shoulder.
Right elbow.
Right wrist.
And palm of the right hand.
All the fingers and thumb on the right hand.
Back of the right hand.
Back up to the heart centre.
Placing a sense of the mantra OM at your heart center.
Left shoulder.
Left elbow.
Left wrist.
Palm of the left hand.
All the fingers and thumb on the left hand.
Back of your left hand.
Back up into the heart center.
Placing a sense of the mantra OM at your heart center.
And from the heart center to your belly button.
The navel.
And from the belly button to the lower abdomen.
The tummy.
From the tummy to the base of the spine.
Placing the mantra on at the base of your spine.
From the base of the spine to the right hip.
Right knee.
Right ankle Soul of the right foot.
All of the toes on the right foot.
Back up to the base of the spine.
Placing the mantra om here at the base of the spine.
Left hip.
Left knee.
Left ankle.
Sole of left foot.
All of the toes on the left foot.
And back to the base of the spine.
Pelvic centre,
Placing the mantra om at your pelvic centre.
Beneath the navel.
Or belly button.
And back to the heart centre.
Placing the vibration of Aum back at the heart centre.
Right breath.
Placing arm deep within your right breast.
Back to heart centre.
Placing the vibration of Aum at the left breast.
Heart center.
Base of the throat.
Center of the throat.
Placing the vibration of Aum where your voice box resides.
With the tension here in the throat centre,
Could you welcome the entire body as vibration?
Each cell and atom produces a unique sound depending on its vibration.
With attention here in the throat centre.
Could you imagine sense or feel this vibration throughout your whole being?
Begin to feel your body breathing.
Belly rising on the inhale,
Belly softening and falling on the exhale.
Welcoming in the natural rhythm of your easy breaths.
And beginning in a moment to slowly and very gently lengthen the inhalation.
And as we exhale in a moment we're going to release the sound of So inhaling at your own pace.
Pausing at the top of the breath and releasing on it.
I'm going to do that twice more taking that deep breath in.
Pausing at the top of the breath.
And as you're sounding,
Sensing your body vibrating,
Making each sound as loud or quiet for you,
We'll do that one more time.
Deep breath in.
Pause at the top.
Uh.
.
.
Returning to the natural rhythm of your easy breaths.
We're going to let the ah become an mmm breathing in for three mmms.
Breathing in now.
Pausing at the top and releasing.
Breathing in again for your second mmm.
And pausing for a moment,
Releasing your breath.
Breathing in for the last mmm.
Pausing at the top,
Releasing.
The lips are gentle,
The teeth are slightly apart.
Feeling that vibration move through your body.
Allowing the vibration of this sound to fill into every edge and crevice of your body.
Allowing for the sound to begin to fade away.
And inviting the silence in.
Let the silence take you to the very core of your being.
Feel into the gentle rhythm of the natural easy breath.
Breath is coming in.
And breath is going out.
Now there is an invitation to imagine,
Sense or feel the colour blue.
The color of the great oceans.
The colour of the vast sky.
Welcoming in the colour blue.
The color of the throat chakra.
Imagine sense or feel the color blue the color of your voice.
The color of free expression.
Imagine breathing in the color blue in through the crown of your head.
Directly into your throat centre.
And exhaling the color blue from the throat center down the spine through the whole body through the legs and out through the soles of your feet.
Inhaling,
Breathing the colour blue into the crown of the head,
Into the throat centre.
Exhaling all the way down the color blue.
Out through the soles of your feet.
Each breath of blue nourishing the whole of your being with blue light.
The light of free expression.
In your own time breathing in the color blue through the crown of the head to the throat.
Exhaling that beautiful blue down your spine,
Down your legs and out through your feet.
With each and every breath bathing your whole being in the color blue.
And as you breathe in this beautiful blue colour in through the crown of your head you might even imagine breathing in the wisdom of your inner voice.
The wisdom of your inner voice.
The part of you that knows exactly.
What you want and what you want to say.
Strengthening the skills of clear communication,
Knowing deep down that our words have power.
We are responsible for what we create in this world.
Breathe into this power within your voice with the colour blue.
Allow yourself to bask into the bliss space you have created in this moment.
This space of blue radiant light.
This space of expansiveness and freedom.
The freedom that you deserve.
To speak your truth in every moment.
You feel this when you allow yourself to speak your truth with clarity and confidence.
Repeating in your mind's eye.
I am free to be me.
I am free to be me.
I am free to be me.
And as you rest here.
Bring your attention back to the sankalpa or heart's affirmation from the beginning of the practice.
Call to mind your positive phrase or sentence in the present tense.
You could repeat it or whisper it in your mind's eye or out aloud three times.
As if it's already happening.
For example.
I am safe to speak my truth.
I allow myself to be heard.
I am free to be me.
And beginning now to come very gently back to the natural rhythm of that easy breath,
The breath coming in.
Belly rising.
And breath going out,
Belly falling.
As if the breath and the body were old friends and the breath simply lets itself in without any formality whatsoever.
And the breath goes out.
Feel the air touching the skin on your face,
The skin on your fingertips and hands.
Listen carefully to any sounds that you can hear in the room that you're resting in.
Any sounds outside the room?
And coming back again to the sound of your body breathing itself.
Feel how it is to be fully present and oh so deeply rested.
Welcoming in the full breadth of your experience noticing that belly rising and falling.
Returning gently now to the earthly realms of the body.
Feel the parts of your body in contact with the surface that you're resting on.
Feel a deep connection to Mother Gaia,
To the Earth herself.
And perhaps now you might want to gently begin to wriggle your fingers and wriggle your toes,
Maybe rotating the wrists and ankles.
Perhaps having a full body stretch and a yawn.
Maybe rolling over to one side if that feels good.
And resting a few moments in the fetal pose.
Feeling that sense of being cradled by Mother Earth.
Before bringing yourself to it.
Very gradually and slowly up to a comfortable seated position.
This is the end of your yoga nidra practice.
