Welcome to Yoga Nidra.
Today you are going to start by laying down in your back,
In your mat or any suitable and comfortable surface.
Once you have laid down,
Find a comfortable position there.
Legs are slightly open apart.
Legs are laying slightly wider next to your body.
The palm of the hands is facing up or down.
And from here,
Gently invite your eyes to close.
Take a deep breath in through your nose and out through the mouth and fully relax here.
When you've found this position,
Try to remain so all the way until the end of this practice.
In Yoga Nidra,
There should be complete stillness in your body.
Therefore try and avoid any movements at all.
If thoughts come,
Let them be,
Acknowledge them and try to come back,
Bringing your focus back to the practice,
To my voice,
To my guidance,
In stillness,
Observing as the thoughts come and as they go.
If sleep comes,
Don't fight it.
However this is the moment that I would like to invite you to set up an intention for your practice of not falling asleep.
Repeat to yourself in your mind,
I will remain awake through this practice in a conscious RFP,
A semi-conscious state.
From here,
Start to breathe in and out through the nose,
Feel the air coming in through your nostrils all the way through your throat,
Down to your chest,
Your lungs and your tummy.
Notice now on every inhale,
Your belly raising up,
You are filling up your body with energy.
Now notice on the exhale,
Your belly drawing into your back,
The air is being pushed out from your lungs to the chest,
All the way through the throat,
Back to your nostrils and out of the body.
Now that we have encountered our breath,
Let your body fully relax here,
Let it become heavier and heavier.
Relax the muscles in your face,
Your jaw,
Your tongue,
Relax your full body and start to become more aware of the importance of complete stillness for this practice.
Bring now awareness to your heart,
Breathe into your heart,
Bring up the life in it,
The gloomy feel,
Feel with every breath,
Every beat how your heart fills in and glows,
Sending all that glow to your whole body,
Every little big part of your body.
Take a deep breath in through your nostrils,
To your heart and over to your left foot.
From your heart to the left chin,
To the left knee,
To the left thigh.
Now take a breath,
Feel the gloomy heart and send that glow all over to the left leg.
Bringing now awareness to the left arm,
Take a breath in to your heart,
To your left hand.
From your heart to the left lower arm,
To the left elbow,
To the left upper arm,
To the left shoulder.
Now take a breath,
Feel the gloomy heart and send that glow all over to the left arm.
Bringing now awareness to your right leg,
Take a breath in to your heart,
To the right foot,
From your heart to the right chin,
To the right knee,
To the right thigh.
Now take a breath,
Feel the gloomy heart and send that glow all over to the right leg.
Bringing now awareness to the right arm,
Take a breath in to your heart,
To the right hand,
From your heart to the right lower arm,
To the right elbow,
To the right upper arm,
To the right shoulder.
Now take a breath,
Feel the gloomy heart and send that glow all over to the right arm.
Bringing now awareness to the center of your body.
Taking a breath in to your heart,
Over to the hips.
Now from your heart to the tummy,
To the chest,
To the neck,
Over to the upper back,
To the middle back,
To the lower back.
Now take a deep breath in,
Feel the gloomy heart and send that glow all over to your body.
Feel the glow here,
The energy flowing freely inside of you.
Now take a breath in,
Feel the gloomy heart and send that glow all over to the right side.
Now take a breath in,
Feel the gloomy heart and send that glow all over to the left side.
Now,
Come back into your heart space,
Observe the feeling or sensations there.
Maybe there is a reviving feeling,
Maybe there is a peace sensation,
Maybe there is this gloomy feeling all over.
Now take a look into your whole body and become aware of feelings and sensations lying in there too.
Now take a deep breath in,
Feel the gloomy heart and send that glow all over to the right side.
Now slowly,
Very slowly start to become aware of your body in the space,
Become more conscious of your surroundings,
Any noises,
Smells,
The surface supporting you,
Maybe your own breathing.
And as you are ready,
Start to invite small movements back to your body.
Feel and gently move your toes,
Your fingers.
Maybe at your own pace bring your hands over your head and give yourself a big stretch.
With the eyes remaining closed,
At your own pace start rolling over to one side and when you are ready,
At your own pace come up to a sitting position.
Once you are in a sitting position,
Bring your hands together by the heart in a prayer position.
And Namaste.
Your yoga nidra session has now finished.
Thank you very much for joining.
