Welcome to today's practice.
My name is Em,
And I will be guiding you through some yoga nidra techniques that bring your body-mind into a state of deep rest.
Begin by noticing how your physical body is feeling in this moment,
With an undertone of care and support.
Make some small adjustments to your position until you find that place of comfort to land in stillness.
Rest in a position that feels soft and comfortable,
And begin to bring your awareness into your body-mind,
Noticing it soften as you land here in this moment,
Ready to embrace deep rest.
You may wish to close your eyes or take a soft gaze now,
And as you begin to settle,
All you need to do in this practice is to listen and sense.
There is nothing more you need to do,
No effort to make,
And there's no specific way to do this practice,
So allow your body-mind wisdom to receive this practice in whatever way it is received today.
And imagine that your awareness is a feather-light energy effortlessly drifting to your sensations and tone of each body part that I name as you remain here in stillness,
Just imagining,
Beginning by sensing the right hand thumb with feather-light awareness,
The second finger,
And fifth finger,
The palm of the right hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Shoulder,
Underarm,
The right side of the chest,
Awareness to the right hip,
The right knee,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
The big toe,
Second toe,
Fifth toe,
All five toes on the right foot,
The whole right leg,
Awareness to the whole right side of the body,
The whole right side of the body,
Feather-light awareness to the thumb,
Second finger,
Third finger,
Palm of the left hand,
Back of the hand,
Elbow,
Shoulder,
Awareness to the left side of the chest,
Waist,
The left hip,
The left knee,
The sole of the left foot,
Top of the foot,
All five toes,
Awareness to the whole left leg,
The whole left side of the body,
Pelvic centre,
Navel centre,
Heart space in the centre of the chest,
Awareness to the base of your throat,
Middle of the throat,
The inside of the mouth,
Both cheeks,
Eyebrows,
Centre of the forehead,
Third eye centre,
The crown of the head,
Imagine your feather-like awareness drifting down from the crown of your head,
Brushing through your entire body,
Your face,
Torso and arms,
Hands and legs and feet.
Expand your awareness now to the whole body,
Sensing your whole body resting here deeply,
Bring your awareness to your natural breath as you rest back here,
Without changing anything,
Notice the inhale and the exhale,
In your mind's eye,
Count down the breath from 7 to 1,
Inhaling 7,
Exhaling 7,
Inhaling 6,
Exhaling 6,
Continue at your own pace,
Imagine that there's a little sun just above the left side of your body,
Shining down warm,
Healing heat to the right side of your body,
Just imagining the sun above the left side of your body,
Shining healing warmth and heat to the right side of your body,
Just imagining,
Allow this heat to spread now to the left side of your body,
And noticing warmth soothing your entire body here,
Notice where you feel this warmth most prominent,
Just noticing,
And now imagine there is a little moon just above the right side of your body,
Shining,
Cooling moonlight to the left side of your body,
Just imagining there's a moon above the right side of your body,
Shining,
Cooling moonlight to the left side of your body,
Just imagining,
However your mind translates this,
Notice the cooling moonlight spreading coolness through to the right side of your body,
Feel as the cooling energy passes through to the right side of your body,
Now feeling this cooling energy of the moon through your entire body,
Notice where in your body that you feel this cooling energy most prominent,
Simply noticing,
Not changing anything,
Bring your awareness up to your third eye centre,
Noticing how it feels to land here in your third eye centre,
And allow the symbols that I will name to drift in and out of your third eye centre,
Just noticing as they land,
And moving on to the next,
There's no need to refine or change,
Allow your third eye centre to present to you a drifting feather,
A drifting feather,
A floating bubble,
A floating bubble,
A green triangle,
A green triangle,
The reflection of trees on a lake,
The reflection of trees on a lake,
A glowing circle,
A glowing circle,
A relaxed animal,
A pinpoint of light tracing an infinity symbol,
A pinpoint of light tracing an infinity symbol,
Release the symbols and just notice behind your eyes and this open,
Vast space of ease,
And in this spacious awareness,
Simply rest back here for just a moment,
Rest back in this spacious awareness that you have created for yourself here,
Resting in the space behind your eyes,
Allowing your mind to do whatever it needs to do here,
And now tune in to the sounds in your environment,
Or the sound of my voice,
Imagining your hearing is sharpening,
Noticing the layers of sound,
Or noticing the silence within the sound of my voice,
Take a deep breath in through your nose,
And see if you can pick up any lingering aroma from your environment,
And then exhale out through your mouth,
Take another deep breath in through the nose,
Picking up any aromas,
And then exhale and sigh out through the mouth,
Begin noticing your environment with your eyes open or closed,
And only open your eyes whenever you feel ready,
You might wish to take some small movements now with your body,
Bringing your arms to the centre of your chest,
Or rubbing your hands together in a soothing and regulating rhythm,
And whenever you're ready,
You can come back into the room with your eyes open,
And allow yourself to adjust back into your waking life,
And as you're adjusting back,
Allow yourself to notice the effects this practice has had on your body and mind,
You may notice settling or spaciousness in your thoughts,
Whatever you notice is okay,
The more you practice yoga nidra,
The more the effects resonate and absorb into your mind and body,
The practice is now complete and I would like to thank you for joining me today,
It really means a lot that you have chosen to practice,
And until you're ready to practice again,
Take care.
