Hello,
My name is Emma Queen and welcome to a brief moment of relaxation and meditation.
This will calm your soul,
Your nervous system.
Take a nice deep breath in,
That's it.
Getting comfortable in the position that you're in,
Laying down or sitting,
Whatever feels good,
As long as you feel supported.
Getting ready for this practice of calming,
Of ease,
Doing anything you need to get as comfortable as possible.
Scan your whole body,
Making sure that you're as comfortable as can be right now.
Feet relaxed,
Legs,
Hips,
Back and arms,
Shoulders,
Jaw,
Forehead,
Relax.
Checking in and making any further adjustments,
If it will help you be your most comfortable self and feel yourself settling in,
Serene,
Like a still lake.
And now setting aside anything that's happened before this moment.
Setting aside anything that's happening after this practice.
Bring all of your awareness into your practice for the next few minutes.
Setting everything aside for these moments to calm and connect.
Take another deep breath in and as you exhale letting go of any thoughts that you'd like to let go of in this moment.
Let go of any thoughts,
Let go of any need to do,
Just be.
This is your time for yourself,
No agenda,
Just peace.
Making any final adjustments if you haven't already.
Begin to experience the stillness even more,
Knowing that you can move but if it feels good allow yourself to enjoy this stillness,
This chance to do nothing.
Resting just as you like.
If it feels restful allow these words to be received energetically rather than mentally.
Even the mind can rest now.
In its place there is effortless awareness.
Feel all experience becoming more and more effortless.
Serene and effortless.
Yoga Nidra has now begun.
A series of energetic points will be named.
Allow awareness to float effortlessly from point to point.
Start by floating awareness to the point between the eyebrows.
Effortless awareness of the point between the eyebrows.
The hollow of the throat.
The right shoulder joint.
Moving freely to the right elbow joint.
Wrist joint.
The right thumb.
The tip of the index finger.
The tip of the middle finger.
The tip of the ring finger.
The tip of the little finger.
Effortless awareness.
The right wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
Shifting awareness over to the left shoulder joint.
Elbow joint.
Wrist joint.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Shifting freely.
The left wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
The heart centre.
The right side of the chest.
The heart centre.
The left side of the chest.
The heart centre.
The heart centre.
The heart centre.
Resting awareness at the heart centre.
Not thinking,
Just feeling.
Become aware of the breath.
Aware of the body gently moving with each inhale and exhale.
Notice on the inhalation that the abdomen gently rises,
Then chest rises.
And on exhalation abdomen falls,
Chest falls.
Inhale,
Abdomen rises,
Chest rises.
Exhale,
Abdomen falls,
Chest falls.
Feel this wave of breath,
Like a wave crashing into the shore,
Then washing away from the shore.
Follow this gentle wave of breath,
Each breath watching the wave rise and watching it fall.
No need to make any changes to the breath.
Simply watching.
Watching the natural wave of breath,
Like watching gentle waves on the ocean.
Begin to count the waves.
Simply follow the natural pace of breath.
Inhale one,
Exhale two.
Inhale three,
Exhale four.
And so on,
Up to 26.
If you lose track that's fine.
Simply start again at one.
Let go of counting the waves of breath.
It doesn't matter whether you reached one or lost track.
Let go of the count.
Bring awareness back to the heart centre.
Notice the heart centre rising on inhalation and falling on exhalation.
Bring awareness back to the body.
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space that you're in.
Notice the sounds.
Introduce more movement into the body by taking a few deep breaths.
Wiggle your fingers and toes.
Feel the lightness of the sensation.
Stretch or move your body in any way that you like.
If you're lying down when you're ready,
You can roll to your right side and take a few deep breaths here.
Taking with you any calming sensation from your practice today.
If you were lying down,
Slowly,
Gently,
Bring yourself up to a sitting position.
Keeping your eyes closed if you can and take a deep breath.
When you're ready,
Softly open your eyes and bring the calming sensation into the room and into the rest of your day.
Your practice of yoga nidra is now complete.
Namaste.
