Welcome to this yoga nidra for peace and quiet.
I'm Emma and I'll be guiding you through this meditation of yogic sleep with the intention to create a quietening,
A moment for you to experience a deep sense of calm and peacefulness.
This short practice will take around 12 minutes and I'll let you know when it comes to an end.
For now,
Take a moment to have a little wriggle around so that any distractions,
Any discomforts or need to fidget is eased.
Your comfort is truly important.
When you're ready,
Begin to invite rest into the body.
Start by taking an easy breath in through the nose and allow a relaxed exhale through the mouth.
And again,
In through the nose and a long,
Slow exhale through the mouth.
Welcome back to the natural rhythm of the breath.
Noticing the air as it flows into the nostrils.
Dropping out of doing and thinking and noticing senses.
Notice the subtle sensation of air flowing into the left nostril.
Air flowing into the right nostril.
Into both nostrils.
Both ears noticing the sounds around you.
Simply noticing.
You might imagine your body feeling heavy.
Fully supported by what's beneath you.
The weight of your head supported.
Your neck.
And the entire length of your spine.
Your hips heavy.
Gently roll your legs in towards each other.
And then roll out slightly.
And allowing them to settle back into a midpoint.
A neutral that is comfortable to you.
Sense a softness across the front of your body.
Tension melts away from the forehead.
Temples.
The cheeks.
The jaw.
The tongue.
Both eyelids are heavy.
The eyes warm.
And relaxing down and back into the sockets.
Notice any cues in the body that tell you that you're ready to rest.
Maybe a gurgle in the belly.
A melting of the shoulders towards the floor.
A yawn or a sigh.
Can you notice your body relaxing and settling into rest.
Welcoming relaxation into your whole body.
Welcoming the whole of you just as you are.
Bring to mind a person or place that fills you with a sense of peace and serenity.
A real or imagined being or place that nourishes you with feelings of being safe,
Secure and at ease.
Notice any effect this has on you.
Perhaps as a body sensation.
In your breath.
Or perhaps there are images that come to mind.
How might it feel to invite this serenity into the whole body.
Invite this awareness of serenity to rest between the eyebrows.
At the base of the throat.
And moving out along the collarbones to the shoulders.
Tenderly placing a peaceful sensation here at the heads of the shoulders.
Let the sensation of ease flow down both arms.
Across the wrists.
And out to the tips of the thumbs.
Tips of index fingers.
Middle fingers.
Ring fingers.
To the tips of the little fingers.
The whole of both arms bathed in peaceful calm.
Move this awareness back to the wrists.
Up the arms to the shoulders.
Back to the soft skin at the base of the throat.
Now welcome the sensation of peace into the heart space.
Letting it settle here.
Allow the sensation to flow out to both sides of the chest space.
The whole chest filled with peace and ease.
Awareness moves through the torso.
To the navel space.
The pelvis.
And hips.
The left hip.
The right hip.
Both hips.
Flowing down into both thighs.
To the left knee.
The right knee.
Down to the ankles.
The left ankle.
The right ankle.
Into both feet.
And flowing out to the toes.
Big toes.
Second toes.
Third toes.
Fourth toes.
Fifth toes.
Both sides of the body bathed in the sensation of serenity.
The whole body filled with ease and peace.
Allow the sensation to flow back up the body.
All the way from the tips of the toes.
Back to the crown of the head.
From this restful state of ease in the body.
Welcome into your mind images that fill you with ease and peace.
Letting your mind be filled with an abundance of images of peace.
You might imagine a still lake.
A starry sky.
The gentle touch of a cool breeze on a warm day.
The smell of fresh grass.
The warm embrace of a loved one.
Allow your awareness to settle on any image that feels peaceful to you.
Let your senses notice every little detail.
Colours.
Textures.
Sounds.
Scent.
Rest quietly now in this haven of peace and quiet.
Aware of sensations of ease arising within you or simply noticing your breath.
From this space of peacefulness listen for any intuitive wisdom that naturally arises.
Maybe in the form of a thought.
Emotion.
Affirmation.
Or something else.
Or you may prefer to simply state I choose peace.
Trust whatever arises for you.
Sense all that you're now aware of.
The sounds around you.
Sensations of your body.
The floor beneath you.
The room around you.
The body breathing.
Invite the breath to become a little deeper.
The breath filling the belly.
Gently wiggle your fingers and toes.
Inviting in a stretch.
And eventually drawing your knees towards you.
Allowing yourself to gently rock from side to side.
Maybe coming to rest on one side.
When you're ready.
Welcoming yourself back into this very moment.
Resting on your side.
Slowly begin to open your eyes.
Adjusting to the light.
The practice of Yoga Nidra is now complete.
