Welcome to this practice of yoga nidra.
Settle in to a comfortable position,
Lying down or sitting,
Feeling supported.
Choose any position that's comfortable for you now.
Get ready for this practice of calm yoga nidra.
Cover yourself with a blanket if you wish and do whatever you need to get as comfortable as possible.
Scan your whole body to make sure you're comfortable and at ease.
Feel your feet relax,
Legs,
Hips,
Back,
Arms,
Shoulders,
Jaw,
Forehead.
Make any further adjustments if you need to,
To become more comfortable and relaxed.
Feel yourself settling in,
Serene like a still lake.
And now let go of anything that's happened before this moment,
And let go of anything that's happening after this practice.
Bring all of your awareness into your practice now.
Allow yourself to enjoy these moments,
To calm and connect.
Take a deep breath in and as you exhale,
Let go of any thoughts you wish to let go of.
Let go of anything you feel to and allow yourself to just be here and now.
This is your time for yourself with no expectations,
Just peace.
Begin to experience stillness.
I know you may move if you need to,
But if it feels comfortable,
Allow yourself to remain still.
You are allowed to just be doing nothing,
Resting.
Here there is pure awareness and feel yourself yourself totally relaxing into loving awareness,
Serene and effortless,
Flowing with this experience.
Yoga Nidra has begun and now we shall go through a rotation of consciousness.
Allow awareness to float from place to place within your body.
Float awareness to the central point between the eyebrows.
Pure awareness of the point between the eyebrows and moving to the throat,
The right shoulder,
The right elbow,
Right wrist,
Right thumb,
The tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Resting in pure awareness.
The right wrist,
Elbow,
Shoulder,
Throat.
Shifting awareness over to the left shoulder,
Left elbow,
Left wrist,
The left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Shifting freely to the left wrist,
Left elbow,
Shoulder,
Hollow of the throat.
Moving softly in awareness to the heart centre,
The right side of the chest,
The heart centre,
The left side of the chest,
The heart centre.
Resting awareness in the heart centre.
Just feeling and being present.
Become aware of the breath,
Aware of the body moving softly with each inhale and exhale.
Notice on the inhalation that the abdomen gently rises,
Then chest rises,
And on the exhalation abdomen falls,
Chest falls.
Inhale,
Abdomen rises,
Chest rises.
Exhale,
Abdomen falls,
Chest falls.
Feel this wave of breath like a calm wave washing upon the shore,
Then washing away from the shore.
Notice this soothing wave of breath,
Each breath watching the wave rise and watching it fall,
Rising and falling.
A natural flow of breath like the ocean,
Just noticing the breath allowing the natural waves of breathing moving in and out like the ocean of peace.
Begin to count the waves,
Simply following the natural wave of breath.
Inhale 1,
Exhale 2.
Inhale 3,
Exhale 4.
Keep counting up to 26.
If you lose track of counting,
That's totally fine,
Just start again at 1.
Now let go of counting the waves of breath.
It doesn't matter if you reach 26 or lost track of counting.
Let go of the count now.
Gently bring your awareness back to your heart centre.
Notice the heart centre rising as you inhale and falling as you exhale.
Bring your awareness back to your body and enjoy some moments of stillness.
Yoga Nidra is now complete.
Feel your body peacefully resting here.
Feel the support beneath you.
Feel the contact of your body with where you are sitting or lying down.
Notice how you are feeling.
Notice the temperature of where you are.
Notice the sounds around you.
Bring in some movement in the body by taking a few deep,
Slow breaths.
Now begin to wiggle your fingers and toes.
Feel the lightness of the sensation.
Awaken a gentle smile upon your face.
Feeling a deepening of relaxation and gratitude for this practice.
Stretch or move your body in any way that feels natural.
If you're lying down,
When you're ready,
Roll to your right side.
Take a few deep breaths here,
Bringing this calming sensation from your practice into this moment.
And as you continue your day,
If you are lying down,
Slowly,
Gently move into a sitting position.
And when you're ready,
Softly open your eyes and bring this calm,
This peace into the rest of your day.
Blessings and Namaste.
