For this practice of yoga nidra,
Come to lying on your back with your legs long and your arms out to the side of the body,
Allowing the palms to turn up towards the ceiling so the shoulders can relax.
Let the legs fall at hip width distance apart so the feet can just fall out naturally to the side.
Lengthen the back of the neck so that the forehead is a little higher than your chin.
Imagine a line from the crown of the head through the point between your legs.
Take another deep inhale and as you exhale,
Feel the points of the body that contact the floor get a little heavier.
Throughout this practice you may feel like you're going to fall asleep or you may fall asleep.
That's absolutely fine.
If you do so,
If your mind wanders off,
Just come back to my voice.
At any time,
Return to my voice with awareness but don't analyse or overthink the words that I say.
Take another deep inhale and as you exhale,
Allow a sigh in the body.
Allow the eyelids to soften around your eyes and turn the ends of your lips slightly up,
Keeping the lips in contact with each other.
Broaden the collarbones and let the palms release.
Take another deep inhale and as you exhale,
Take any final adjustments or movements that you need to ensure that you're going to stay still throughout the practice.
Take a deep inhale,
Feel the body expand and as you exhale,
Feel the body release.
Inhale,
Feel the body broaden and lift and as you exhale,
Feel the body soften and release.
Draw your attention to any sounds in the room surrounding you,
Taking them one by one,
Noting just what they are.
Become aware of any physical sensation on your skin,
Any fabric or texture or air.
And then say to yourself,
I'm going to stay awake and alert throughout this practice of Yoga Nidra.
I'm going to stay awake and alert throughout this practice of Yoga Nidra.
Draw your attention to the shape of your body lying on your back.
Feel the shape of your body lying on your back and feel the sensation of the whole body lying on your back.
If you have a practice of a personal resolve,
You can say it to yourself at this time,
Three times,
In a short positive present tense.
If you do not have a personal resolve,
You can remain silent.
Drawing your attention to the inside of your mouth,
Feel the sensation in the floor of your mouth,
The ceiling of your mouth,
Right inside cheek,
Left inside cheek,
Back of the mouth,
Front of the mouth,
The jaw,
The lips,
The point where the lips touch,
The whole of the mouth,
The sinuses,
Right eye socket,
Left eye socket,
The point between the eyebrow center,
Middle of the eyebrow,
Back of the head,
Right inside of head,
Left inside of head,
The crown,
The forehead,
Right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right cheek,
Left cheek,
The chin,
Back of the head,
Right ear,
Left ear,
The whole of the head,
Back of the neck,
Throat,
Collarbones,
Right shoulder,
Right top of arm,
Right elbow,
Forearm,
Wrist,
Back of hand,
Palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Right hand,
Right arm,
Right shoulder,
Collarbones,
Left shoulder,
Left top of arm,
Elbow,
Forearm,
Wrist,
Back of hand,
Palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The left hand,
Left arm,
Left shoulder,
Collarbones,
Right armpit,
Right side waist,
Right hip,
Right thigh,
Knee,
Shin,
Calf,
Ankle,
Top of foot,
Heel,
Sole of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right foot,
Right leg,
Right side,
Left armpit,
Left side waist,
Left hip,
Left thigh,
Knee,
Shin,
Calf,
Ankle,
Top of foot,
Heel,
Sole of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The left foot,
Left leg,
Left side body,
The right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
Right side back,
Left side back,
The whole of the back,
The right chest,
Left chest,
The belly,
Navel,
Low abdomen,
Pelvis,
Pelvic floor,
Torso,
The head,
Right arm,
Left arm,
Right leg,
Left leg,
The back,
The torso,
The whole body,
The whole body,
The whole body.
Draw your attention to the points of your body that contact the floor.
Feel how gravity pulls them down heavy to the floor.
Feel the weight of the head,
The shoulders,
Hips,
Calves,
Heels,
Palms of hands,
Heavy.
Feel the weight from gravity holding those body down.
Feel the weight of your body.
Sense the weight of your body from gravity.
Become aware of the air in the spaces between your body and the floor.
At the ankles and knees,
Low back,
Neck.
Feel the air around the body,
Lighter than air your body floating up.
Through air,
Your body lighter than a feather,
Weightless and light,
Floating like a feather in the air.
Feel your body light,
The sensation of lightness throughout your body.
Come back to the sensation of the point where the body touches the floor,
The weight from gravity.
Feel the heaviness of gravity in your body weighing you down,
The sensation of heaviness.
Recapture the lightness of the spaces under your body,
Carrying you lighter than air creating a sensation of lightness,
Floating through air,
Light.
Feel lightness throughout your body.
Come back to the sensation of gravity holding you heavy,
Weighty to the earth and then the lightness of your body floating through air,
Moving through the air and space.
Come to the heaviness and the lightness and hold both sensations in your body together.
Feel heavy and light at the same time.
Create both sensations of heaviness and lightness throughout your body together.
Feel both sensations in your body at the same time.
And then release all sensations and feel your body lying on the floor.
Draw your attention to the breath inhaling through your nose,
Following it to your navel and then exhaling from your navel back up and out through your nose.
Inhale,
Follow the air trickle down through the throat,
The lungs and the belly,
The navel expands.
And then you exhale,
Release the air back up and out through the nose.
Follow the breath from your nose to your navel and then exhale from the navel to the nose.
Inhale,
Expand the breath from the navel through to your feet and as you exhale,
Draw the air from your feet back up through your nose.
Trace the air through the nose through the whole body to the feet and exhale from the feet through the body up through the nose.
Let the breath trace down through,
Past the navel,
Through the legs and into the feet and exhale out through the navel and the nose.
Inhale the breath through the whole body to the palms of the hands and the fingertips and exhale from the fingertips back through the chest and through the nose.
Breath through the body,
The fingertips and back from the fingertips through the nose.
Inhale,
Breath through the nose and through the crown of the head and then exhale from crown of the head through the nose.
Inhale,
Breath through the head,
The fingertips and the feet and exhale from the fingertips,
The feet and the crown of the head through the nose.
Inhale,
The breath spreads through the whole body and exhale the breath back from the whole body through the nose.
Inhale,
The breath spreads through the whole body,
Feel the breath spread crown of head,
Toes and fingertips and exhale from fingertips,
Toes and crown of head.
Visualise air coming through the crown of your head,
White,
Bright coloured air as you inhale from the crown of your head.
Trace the white air through your head like a fog rolling through and down the head and then exhale out through the nose.
Inhale white light through the crown of the head,
Down through the head and exhale out through the nose.
Inhale white light through the crown of the head as it dribbles past the face and the neck.
As you exhale let it dissipate through the body.
Inhale white light through the crown of the head,
Visualise the white light come down past your shoulders and exhale let it dissipate.
Each inhale let the white light shine further down through your body and each exhale let it soften into a soft white light glow.
Visualise a stream of white light coming through the crown of your head down through your body spreading bright white light through your arms and your torso and as you exhale let it soften and shimmer through your body.
Inhale clean new healing light down through your body and into the legs and as you exhale let it stay and shimmer through your body.
Each inhale take that white light further through the body towards the tips of the fingers and the toes and as you exhale let the body stay a glow.
Keep visualising the stream of white light coming stronger through the whole of your body and exhale keep that glow alive,
Shimmering your whole body.
Visualise a constant stream of white light through your body and a soft glow emanating outside of your body.
Visualise your body a shining white expanding ball of white light.
Feel the white light continually expanding and glowing.
Visualise the white light and feel a sensation of space.
Allow each breath to keep that glow,
That bright white light.
And then gently start to notice the points where your body meets the floor.
The heels,
The calves,
The hips,
Shoulders and back of head.
Feel the contact with the earth,
The physical shape of your body lying on the floor.
Become aware of the physical body touching the floor and start to become aware of the breath in through the nose and out through the nose.
Allow the breath to gently bring life and movement back into the body.
Maybe allowing the fingers and the toes to start to move.
And with each movement and each breath explore the movement,
Let it become larger.
And repeat that personal resolve to yourself in the same words and with the same meaning as you did at the beginning of the practice three times.
And then begin to make those movements a little larger.
Take a stretch,
Give yourself a hug and in your own time bring yourself back to seated to enjoy the rest of your day.
Namaste.
