Welcome.
My name is Anne and I'm going to guide you in a yoga nidra,
A state of awakened sleep.
This practice is best enjoyed lying down.
So take some time now and gather together props to aid deep relaxation such as a thin pillow or folded blanket for under your head.
Maybe some support for behind your knees,
An eye pillow or covering for the eyes and a blanket to cover you and keep you snug.
Remember that although you may feel warm now,
After a while the body will lose heat so a light covering is a good idea.
When you are ready come to lie down on your back in shavasana or on your side if you prefer or are pregnant,
Sorted by your props and covered with your blanket.
Make sure you are comfortable and at ease.
I invite you to close the eyes.
If you are on your back have your arms alongside a little way away from the body,
Palms turned up and fingers soft,
Feet apart and flopping out to the side.
Ensure that you are as comfortable as can be.
Make any final small adjustments so that you can lie still and be ready to absorb the yoga nidra.
Listen to the sound of my voice guiding you.
I will pause from time to time but please know that I am here holding space for you.
The end of the practice will be signified when you hear me ring the singing bowl.
So for now just lay back and relax.
Take some calming breaths in and out through the nose or mouth if you prefer.
Do not try and shape the breath in any way.
Let it flow in and out as it will.
Breathing in relaxation and breathing out any tension allowing the body to feel heavy and supported by the earth.
Know that you are in a safe place and this practice is for you.
Settle into stillness and remember that in your practice nothing is supposed or not supposed to happen.
See your body as a guest house inviting,
Acknowledging and observing whatever arises.
It is all merely information.
Now without moving or opening your eyes turn your awareness to everything around you.
Noticing sounds near and far,
The temperature and smell of the room.
Sense the surface that is supporting your body.
Feel the clothes on the skin and see yourself lying there practicing yoga nidra.
Allow all your senses to be receptive.
Sight,
Sound,
Taste,
Smell and touch.
Notice also any emotions and thoughts that are present and welcome them all.
Now is time to look to your heart and let it guide you as you consider a sankalpa or intention for your practice.
A personal mantra something you wish for yourself.
Try to picture what you need today.
Maybe you have a statement of fact that you are working on.
It could also be a mantra recognizing what you already have such as I have everything I need.
Make sure your intention is in the present tense and if nothing arises simply say to yourself I am practicing yoga nidra.
Repeat your sankalpa a few times sowing this seed in your heart.
Allow yourself a few moments to witness this need or wish and then set your sankalpa aside.
I invite you now to visualize your inner sanctuary somewhere real or imaginary where you feel most vibrant and alive or at peace.
Welcome all of your senses to help create a happy place and a feeling of well-being.
What do you see in this place?
Is there anyone with you?
What can you hear,
Feel,
Smell,
Taste,
Touch?
Allow any sounds to dance through your body and notice the sensation of your skin as you feel something at your fingertips or under your feet.
What emotion do you feel in your sanctuary?
Joy,
Peace,
Connectedness and then allow that emotion to fill your entire being.
Now let these images fade away leaving you feeling safe and secure knowing that you can return to this space whenever you need to.
Let us take a rotation of consciousness now around the body feeling your entire body on the floor and visualizing a golden light.
Feel the light like the sun moving through the body starting with the top of the body.
See the light moving into your mind filling your head with sunlight.
Feel the sensation of your mouth,
Lips,
The point of contact between the lips,
The teeth,
The back of the teeth,
The tongue.
Witness your whole mouth as sensation dancing with sunlight.
Bring your attention to the rest of your face,
Your eyes,
Ears and nose.
Be aware of your forehead,
Scalp,
The top of the head,
The back of your head,
The nape of the neck,
The back of the neck,
Your whole head as sensation.
Let the golden light radiate through the body travelling now into your throat and collarbones bathing the chest with sunlight.
Travelling now along the right shoulder,
Right upper arm,
Right elbow,
Forearm,
Wrist and hand,
The back of the hand,
The palm,
The right thumb,
Index finger,
Middle finger,
Ring finger and little finger,
The whole of the right arm and hand bathed in a golden glow.
Follow the light as it travels to the left shoulder,
Left upper arm,
Left elbow,
Forearm,
Wrist and hand,
The back of the hand,
The left palm,
The left thumb,
Index finger,
Middle finger,
Ring finger and little finger,
The whole of the left arm and hand bathed in the golden glow.
And allow that golden light to permeate your belly,
Back and pelvis.
The rays of dappled sunlight now descend into your lower limbs,
First to the right thigh,
Right knee,
Calf and ankle,
The heel and the sole of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and little toe,
The whole of the right leg and foot bathed in the golden glow.
Now see the light as it turns to the left thigh,
Left knee,
Calf and ankle,
The heel and sole of the left foot,
The big toe,
Second toe,
Third toe,
Fourth toe and little toe,
The whole of the left leg and foot bathed in that dappled sunlight.
Imagine your entire body as sensation,
Allowing it to feel relaxed and serene,
Radiating in the warm presence of this light,
The mind calm,
Still and at ease.
Bring your awareness to a sensation of heaviness.
Sense your body becoming weighted and heavy,
Sinking down into Mother Earth.
The whole body heavy,
The whole body heavy.
Now bring your awareness to a sensation of lightness.
Feel your body become so light it feels as if it were floating above the earth.
The whole body light,
The whole body light.
Welcome these sensations of heaviness and lightness.
Sense both of these simultaneously without thinking,
Just experiencing.
Become aware of the breath now,
Letting the mind focus on each breath,
Noticing the ends of the breath and the crests of the inhales.
Breathing in and breathing out.
Feel the muscles in the throat release.
Notice the swell of your belly as you breathe in relaxation.
And be aware of the body breathing itself.
Without changing the breath,
Feel as if you are breathing into your entire face.
Breathing into your scalp and the whole of your head.
Breathing into your chest and belly,
Arms and hands.
Your back,
Shoulders,
Pelvis,
Legs and feet.
The entire body breathing together naturally and easily.
From the crown of your head to the tips of your fingers to the tips of your toes.
Bring your attention to the front side of the body.
Breathe only into the front side of the body and feel as if your entire front side is expanding with each breath.
And now breathe only into the back of the body and feel as if the whole back of the body is expanding with each breath.
Front back and now the entire body breathing together naturally and easily.
From the crown of your head to the tips of your fingers to the tips of your toes.
Allowing your body to continue to rest.
Take a journey out of this room and travel outside along a path meandering through a meadow.
Walk along this path taking your time to admire the sights and sounds along the way.
Until you come to a small bridge over a stream.
Gaze down into the water.
See in the water all of your thoughts floating by like leaves under the bridge.
Notice your thoughts.
Invite,
Acknowledge and observe your thinking.
Not trying to control your thoughts merely observing them as they float under the bridge and away down the stream.
Enter a little further along the path curious to see where it leads until you arrive at a bench.
Take a seat and rest a while here feeling safe and at ease.
Drawing in some deep breaths as you relax.
Notice that next to you on the bench is a small basket and know that inside this basket is a very important present or message for you.
Know that the basket contains exactly what you need at this moment.
Look inside and discover the first thing that comes to you.
Maybe in words a feeling,
Thought or emotion.
Maybe a physical object.
Perhaps the gift or message will come to you straight away or sometime later but know that it will appear.
Take a smile and return along the path the way you came.
As you cross the bridge look into the stream below and see your thoughts floating along as before.
Continue back until you reach your room and see your body lying on the floor practicing yoga nidra.
Feel your physical body lying on the floor.
The points of contact of your body with your support and experience deep stillness.
Now is the time to turn the attention to the heart and listen to its guidance.
Take a breath in through the back of the heart.
A little pause at the top and breathe out through the front of the heart.
Breathe in through the back of the heart.
Allow the body to relax and breathe out through the front of the heart.
Breathe in through the back of the heart.
Allow the mind to relax and breathe out through the front of the heart.
Listen to the wisdom of the heart and consider the gift or message you received from your journey during this practice.
Come back to your sankalpa or intention if you set one and see if it has changed or your resolve deepened knowing that this heartfelt desire now grows and flourishes in you.
When you hear me ring the singing bowl this will signify the end of the yoga nidra but do take your time when you start to wake the body up.
Do not rush and maybe roll your head from side to side if that feels good.
Flexing your feet,
Pointing your toes,
Rotating ankles and wrists,
Maybe taking a full body stretch or any other movements that are right for you.
I send you much love and many blessings.
Namaste.
