Welcome to your practice today.
My name is Em and I will be guiding you through yoga nidra meditation techniques that bring your body-mind into a state of deep restorative rest.
So begin to settle into a position where you feel cocooned or nestled.
And as you're settling in,
Just notice how your physical body is feeling in this moment.
Tuning into your physical body with care.
Make any movements and adjust your position as much as needed until you find a place of comfort where you can land in stillness,
A position that feels soft and comfortable.
Sense your body-mind softening as you land in this moment,
Embracing the possibility of deep rest.
And when you're ready,
Close down your eyes or take a soft gaze,
All you need to do for this practice today is to listen and sense.
There is nothing you need to do or no specific way that you need to do the practice,
So just allow your body-mind wisdom to receive the practice in whatever way it is received today.
Begin to feel the breath in your body,
Just noticing where you feel the air moving in and out of the body.
Noticing the rise and the fall of the breath.
Noticing the breath rising on the inhale and falling on the exhale.
Just noticing.
As you do this,
Notice your body softening into the support,
The support that's holding your body here in stillness and with ease.
And turn your awareness inwards to the sensations within your body,
Noticing any sensations or tastes in the mouth.
Noticing any tension in your jaw or your eyes and eyelids,
Allowing them to soften.
Releasing any expression on your face.
Notice any lingering tension in the arms,
The hands or the fingers,
Allowing your fingers to unfurl.
Noticing if there's any tension in the pelvis,
Just intentionally softening this and the legs allowing them to drop and relax.
And sense into your whole body resting.
And as you notice your body beginning to settle back and land,
Check in with your body-mind on what brought you to this practice today.
Allow whatever feeling to arise of what you want,
Your heart's desire.
This is your sankalpa or heart's intention for the practice.
So just listen in for a moment more to see what your body-mind presents as the reason for practicing today,
Your heart's desire.
If nothing comes,
Simply rest in the knowledge that it is okay,
Your body-mind knows on a deep level that there is no need to search or force a sankalpa,
Just notice what it is the heart wants to grow from this practice.
And to seal your heart's desire,
Repeat the intention in your mind's eye three times in the present tense,
For example,
I am whole and I am at ease.
Repeat this now just in your mind's eye,
Repeating three times.
And now imagine the fluid light of your uncontrolled awareness lighting up each point of the body like a glistening drop of water nourishing each body part I name,
Beginning by sensing the right hand thumb,
Glistening drop of awareness at the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the hand,
Drop of awareness at the right shoulder,
The right side of the chest,
The waist,
The heel of the right foot,
The sole of the foot,
Top of the right foot,
Big toe,
Second toe,
Fifth toe,
All five toes on the right foot,
The whole right leg,
The right side of the torso and arm,
The whole right side of the body,
Resting and still,
Drop of awareness to the left thumb,
Thumb,
Second finger,
Third finger,
Fifth finger,
Palm of the left hand,
Back of the hand,
Elbow,
Drop of awareness to the left shoulder,
Left side of the chest,
Ankle,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fifth toe,
All five toes on the left foot,
The whole left leg,
Left side of the torso and the arm,
Awareness to the whole left side of the body,
Resting deeply,
A glistening drop of awareness to your pelvic centre,
Navel centre,
Awareness to the heart space in the chest centre,
The base of the throat,
Middle of the throat,
Inside of the mouth,
The teeth,
Both cheeks,
Ears listening,
Eyebrows,
Glistening drop of awareness to your eyebrow centre,
The third eye centre,
Awareness to the crown of your head,
The crown of the head,
Notice your natural breath,
Allow the rhythm and depth of the breath to be as it is,
Notice the breath rising and falling at the pelvic centre,
On the inhale feel a warm current of soothing solar energy rising up the right side of the body,
From the right foot,
Right side of the spine,
The neck and the head,
On the exhale notice a cooling lunar current exhaling down from the top of the head to the left side of the spine,
Down to the left foot,
Inhale right side to the top of the head,
Exhale from the top of the head down the left side,
Inhale a solar current up the right side of the body,
Exhale lunar energy down the left side of the body,
Inhale right side,
Exhale left side,
Continue breathing in this way,
Allow your natural breath to rise and fall with the energy of left lunar and right solar,
Inhale right side solar,
Exhale left side lunar,
Bring your awareness back to the third eye centre,
Notice the space behind your eyes and let your awareness disperse and dissolve into this space,
Rest back into this cozy cave of the mind's eye,
Where opposite energy meets and dissolves into stillness,
Allowing you to rest back into the stillness of equilibrium,
Bring back your sankalpa or heart's intention for the practice today,
And repeat it in your mind's eye three times,
I am whole and at ease,
Repeat now three times in your mind's eye,
And return your awareness to the naturally occurring breath,
Wherever you feel it naturally occurring in the body,
Noticing your body moving on the inhale and the exhale,
And take a deep intentional breath in through the nose and exhale out through the mouth,
Take another deep inhale and see if you can pick up any faint aromas in the space around you,
And then exhale out through the mouth,
One more time,
Taking a deep breath,
Picking up any aromas lingering in the room,
And then exhale out through the mouth,
If it feels good,
With an audible sigh,
And begin to notice the weight of your body held by the earth here,
Become aware of its heaviness as you rest here,
And begin to make some small intentional movements with your body,
You might wish to circle the wrists,
Place the palms of your hands in the middle of your heart space,
Whatever feels most supportive for you here,
You may wish to roll onto your side and take a few more moments to rest,
Listen in to your body and see what it needs in this moment,
And if you wish to return to your waking life whenever you feel ready,
Make some bigger movements and then open the eyes and take some time for your eyes and your body to adjust back into your waking life,
There's no need to rush this phase as your body-mind is integrating your experience here,
This is an important part of the practice itself,
Allowing the time and the space for your body-mind to adjust back,
And until you're ready to practice with me again,
Take care.
