Hello everyone.
Welcome to this yoga nidra meditation.
For sleep.
This Yoganidra is ideal.
For taking us.
Through the body.
The breath.
And to disappear into.
Are being.
That place that we unconditionally love to go.
And yet also are.
This Yoganidra will have no ending bale.
Allowing you.
To simply.
.
.
Go to sleep.
Preparing now for the practice.
Please make sure that you are comfortable.
Preferably lying down.
On your bed or on the floor.
And as you will be going to sleep.
.
.
Please make sure that you will not be disturbed.
Your phone is off.
Lying on your back.
Feet hip width apart.
Palms facing up if that's comfortable.
And all the preparations that you make.
For sleep,
Apply here.
Making sure you'll be warm.
As the body temperature can often drop.
During yoga nidra.
Bringing awareness now to your breath.
Simply noticing that you're breathing.
Taking a few gentle inhales and exhales.
And now from wherever you are,
Fully exhale the breath.
Letting all go.
And then take a full,
Deep inhale through the nose.
When the breath is full at the top of the lungs,
Seal the lips,
Hold the breath.
Now open your mouth and release the breath.
And then again,
Take a full breath in,
Right to the top,
As much as you can bring in.
Seal the lips,
Hold the breath.
This time squeezing all the muscles of the entire body,
Clench the fists,
Curl the toes,
All the muscles of the arms,
The legs,
Activate the core,
Scrunch your face,
Squeeze and open your mouth and let it go.
Let's do this one more time.
Big,
Long,
Deep breath in,
Inhaling into every cell in the body,
Right to the top.
Sealing the lips,
Squeezing all the muscles,
Hands,
Arms,
Feet,
Legs,
Core,
Chest,
Muscles of your back,
Neck,
Scrunch the face.
Let it go.
Breathing gently now.
Softness in the breath,
No holding.
Relaxing with each exhale.
Allowing that tension to pour out of the body.
Imagining that your body is.
.
.
Pool of water.
Expanding outwards in all directions onto the floor or across the room.
And then as you inhale,
And exhale,
Feeling the contact.
Of the back of your body,
On the bed or the floor.
Expanding.
Releasing.
This is exactly where you're meant to be in this moment.
Such a gift.
Consciously relax.
Bringing your awareness now towards the dimension of sound.
Activating your hearing,
So to speak.
Allowing your awareness to float outwards.
Outside.
As far as you can hear.
Listening for the sounds that are the loudest and perhaps the farthest away.
Notice each sound.
Bear witness for a moment.
And then let it go.
Gently move on finding another sound.
In this way the awareness moves.
Exploring the outer space.
Moving steadily and consistently from sound to sound.
There's no need for interpretation of the sounds.
Pure listening.
Simply hearing.
That's enough.
Bringing your awareness now closer towards yourself.
Tuning your attention to the more subtle sounds.
Listening for some of your personal sounds.
Perhaps some gentle ringing in your ears.
Your heart beating.
The blood moving through your veins.
The sound of your own breath.
Rest for a few moments on the sound of your own breath.
And feeling in the whole body.
Feeling this unified.
Experience that is both human and pure presence or being.
That which is.
.
.
Purely aware.
Observing that relaxation.
As our natural.
Open.
And loving state.
For when all effort is removed,
Relaxation or presence.
Is all that's left.
At this stage in the practice.
Your attention will move through the physical body.
Different body parts will be named and You will bring full awareness to the part.
Feeling the part of the body.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the right hand.
Right.
Rest.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of chest Right,
Waste.
Right hip.
Thigh.
Me.
Shin.
Right ankle.
Soul of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth tone.
Whole right side of the body.
Whole right side of the body.
Left.
And some.
Index finger.
Middle finger.
Left ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of chest.
The waste.
Left hip.
Thigh.
Me.
Shin.
Ankle.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole left side of the body.
Whole left side of the body.
The back.
Right heel.
The left heel.
Right calf.
Left cuff.
Back of right knee.
Back of left knee.
Back of right thigh.
Back of left thigh.
Right buttock.
Left,
But up.
Spinal column.
From tailbone to midbrain.
Midbrain.
To tailbone.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Space between shoulder blades.
Back of neck.
Back of head.
Top of head.
Forehead.
Right tempo.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow centre.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Bridge of nose.
Tip of nose.
Right nostril.
Left nostril.
Both nostrils.
Whole nose.
Upper lip.
Lower lips.
Line where lips meet.
Both lips together.
Tongue.
Gums.
Whole mass.
Right side of jaw.
Left side of jaw.
Chin.
Front of neck.
Throat.
Right collarbone.
Left.
Collarbone.
Right side of chest.
Left side of chest.
Heart centre.
Upper abdomen.
Lower abdomen.
Navel.
Centre.
Right side of pelvis.
Left side of pelvis.
Pelvic floor.
Whole pelvic area.
Whole right leg and foot.
Whole left leg.
And food.
Both legs and feet.
Together.
Whole right arm.
And hand.
Whole left arm.
And hand.
Both arms and hands together.
Whole torso.
And head.
Torso,
Neck,
And head.
Together.
Whole right side.
Whole left side.
Hold back.
Whole front.
Whole body together.
Whole body.
Together.
Whole body.
Together.
Effortlessly.
Direct the awareness.
Towards.
Observing the breath.
In the abdomen.
Watching as the belly rises.
And false.
With each inhalation.
And exhalation.
Let's add a count to this practice.
.
.
Counting the breath from 20.
Down to zero.
We will begin together with a through.
Exhalation.
From wherever you are.
And then inhaling.
Slowly for 20.
And as you exhale,
Exhaling.
Slowly for 20.
And inhaling Belly button rises for nineteen.
And in your own time.
Exhaling for 19.
.
.
If these counts are not working for you.
Notice that your body will show you.
The count that works.
There is no right and wrong.
Notice that you are aware and your body.
Is beautifully relaxed.
Your commitment to your practice.
Your breath.
Benefits every level of your experience.
Wherever you are now with this practice.
Let go of the count.
Engage your attention.
To the nostrils.
Noticing the subtlety.
As the breath enters and exits the nostrils.
And for this final step.
.
.
And healing.
And exhaling.
For ten last counts.
The inhale and the exhale being.
One count.
Now,
Wherever you are with this count,
Let go of the practice.
Let go of the count.
And any effort with the breath.
And as the breath relaxes.
Into its natural effortless rhythm.
Feeling in the whole body.
All the tension relaxing.
Into the pure awareness that you are.
There is nothing to do.
All is done.
All is love.
