Just allow the body to lie comfortably in Shavasana,
Eyes nice and closed and the body is still.
Allow the body and mind to start to relax.
Become aware of your whole body,
Feeling the carpet beneath the body.
Allow your body to be completely still,
Arms resting to the side of the body with the palms turned up towards the ceiling as a gesture of surrender.
Your body becomes more and more relaxed,
Just allow your breath to be rhythmic and slow.
Every breath a little bit deeper and slower than the last.
Be now to tune in and connect to your chosen Sankalpa,
Your resolve,
Your intention of sacred truth,
An aspect that you've been working on within yourself that you would like to bring into the practice.
Repeat it silently to yourself.
Allow your intuition to guide you to that Sankalpa.
Allow that innate intuitive wisdom to rise to meet you and to bring into your Yoga Nidra what is needed for you today and trust what comes and second guess it.
Allow it to come.
Take a few moments to tune in to that Sankalpa.
Allow yourself to continue to listen to my voice and be guided by my instructions.
Breathing in and breathing out,
Letting that breath take you deeper and deeper and deeper.
Whole body relaxed,
Supported by the earth,
Free of any tension and tightness.
Begin now to take your awareness to the right arm.
Take your awareness to the right thumb,
Right index finger,
Right middle finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
And the right side of the hip joint.
Bring your awareness to the right thigh,
Right knee,
Right calf muscle,
Right ankle,
Right heel,
Top of right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take your breath now and wash the breath through the right arm,
Right hand,
Right leg,
Right foot.
Give it permission to completely relax,
Release,
Let go.
Awareness now to left arm,
Left leg.
Move your awareness to the left thumb,
Index finger,
Middle finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left side of waist,
Left hip joint.
Breathing here,
Awareness now to that left thigh,
Left knee,
Calf muscle,
Ankle,
Heel,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Breathing now through the whole left arm,
Left leg.
The breath provides the stillness and the relaxation.
Allow any tension and tightness to fall away.
Taking your awareness now to the spine and the back of the body,
Back of the head,
Back of the neck,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
Right heel,
Left heel.
Breathing in,
Breathing out.
Move your awareness now to the front of the body,
Top of the head,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
And the space between the eyebrows as you breathe into the Ajna chakra.
Move your awareness now to the right eye,
Left eye,
Right nostril,
Left nostril,
The nose,
The right cheek,
The left cheek,
Upper lip,
Lower lip,
Both lips,
Chin,
Neck,
Right collarbone,
Left collarbone,
Right side of chest,
Left side of chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right leg,
Left leg,
Right arm,
Left arm,
The whole of the head,
The whole body,
The whole body,
The whole body.
Breathe now through that whole body,
All the way from the soles of the feet to the crown of the head and from the crown of the head down to the soles of your feet.
Take a few moments to allow the whole body to embrace the stillness,
The release,
The peace and the relaxation.
Take your awareness now to the whole body lying on the floor and the contact points between the body and the floor,
The back of the head as it touches the carpet,
The right hand on the floor,
The left hand on the floor,
The right elbow,
The left elbow,
The pelvis and the buttocks touching the floor,
The hamstrings,
Heels.
Take your awareness to those contact points held and nestled into the earth.
Allow the whole body to feel heavy,
The weight of the muscles and the bones and the blood that circulates through your whole body.
Also feel the areas within your body that feel light as if they could float away.
Notice how your breath takes you deeper.
Notice the lightness travels through your whole body and the heaviness is really a gift in reflection to the relaxation.
Begin to now become aware of the heat that is moving through your body.
Areas that feel warm and now areas that feel cool.
Connect into those areas of your body.
Stay in that state of awareness,
Breathing in and breathing on out.
Whole body relaxed,
Whole body letting go.
We now move through visualization,
Different images that come into your mind.
For each one,
Hold that image in the centre of your mind.
Begin to now imagine the sky at night,
A pink rose,
Waves on a beach,
Blue sky at dusk,
The stars shining at night time,
The red setting sun,
Snow capped mountains,
A boat moored by the ocean in a marina,
A thick dense lush forest,
A magpie,
A horse,
A candle flame,
A bright sunshine and the full moon,
A fast flowing stream,
The turquoise colours of an ocean,
Flowers brimming,
Sunrise,
Sunset,
Lotus flowers,
Pond,
Night time,
A wild valley,
An elephant,
The symbol of Ulm,
A white porcelain vase,
A red door,
A peacock,
A French chateau.
Become aware of the breath,
Let go of those images in your mind,
Keeping the mind alert and focused.
Observe the breathing through both sides of the nose.
Becoming aware now of moving through the seven chakras,
The seven wheels of energy that travels through the subtle body,
Visualising at the base of the spine a red lotus flower in full bloom of the Muladhara chakra,
Moving up to the pelvis of Swadhisthana,
An orange lotus flower in full bloom,
Moving up to the navel centre of Manipura and a yellow lotus flower in full bloom,
To the heart space of Anahata at the heart,
A green blossoming lotus flower,
To the throat,
Vishuddhi,
A blue lotus flower in full bloom,
The Ajna chakra,
The third eye,
A purple lotus flower in full bloom,
And now the crown of the head,
Sahasrara,
A white lotus flower blossoming and opening.
Breathe the energy in from each wheel of energy,
Breathing in and breathing on out.
Notice if any colours are prevalent,
If all lotus flowers are open and blossoming.
You will move through each chakra to close the lotus flowers,
The Sahasrara at the crown of the head,
A white petalled lotus flower that encloses in on itself,
The Ajna chakra at the eyebrow centre and the purple lotus flower that encloses in on itself at the throat,
A blue lotus flower of Vishuddhi,
The petals begin to close,
The green lotus flower at the heart centre,
As it closes,
At the navel centre of Manipura,
The yellow lotus flower begins to close,
And Swadhisthana,
The pelvic region where the orange lotus flower begins to close,
And now to the base of the spine,
The Muladhara chakra,
The red lotus flower enclosing in on itself.
Become aware one more time of the whole body.
Open the breath and feel the belly rise and fall.
Feel again those connection points into the earth as you become aware of the whole body on the earth.
Repeat your Sankalpa silently to yourself again and repeat it three times.
Begin now to feel your energy and awareness return back into the body and back into the circle of life.
You
