Welcome to this Sun and Rain Blue Sky Yuga Nidra practice.
Begin by allowing yourself to get comfortable.
Settle into the shape,
Whether you are lying down on your side or perhaps lying on your back with a bolster underneath your knees,
Making sure that you feel really comfortable.
And with every exhale,
Begin to gently release the weight of your body down towards the earth,
A feeling that all of the parts of your body are being held and received by the earth herself,
As if you could let go of your head,
Your arms,
All along your spine,
Through your buttocks,
Down into your feet.
With the next breath in,
Feeling a vitality unfolding into you,
And with the next breath out,
Welcoming a great big sigh,
There isn't anything you need to be doing,
There isn't anywhere you need to be going,
No deadlines to meet,
No one to please.
You've given yourself the beautiful permission to do nothing at all,
And this is your practice of Yuga Nidra.
And if your body feels glad and still and ready to be nourished,
Then allow your body to be still.
If you notice the need to move rising,
Watch the need,
And if it passes through you,
Allow it to pass through.
If the need to move persists,
Then go ahead and move.
And if you move,
Do so with awareness,
And allow yourself to settle back into what is the most delicious place to land.
Welcome to the safe,
Protective,
Nurturing and healing space that is your practice of Yuga Nidra.
Let your mind take on a single form of consciousness,
That is,
I am practicing Yuga Nidra.
I am practicing Yuga Nidra.
I am practicing Yuga Nidra.
Invite now a feeling of gladness,
A sense of gratitude in the center of your heart for this beautiful opportunity to practice Yuga Nidra.
Connect with your heartfelt intention.
And now we begin to guide your mental attention,
Your awareness around your physical body,
As if your physical body is the clear,
Cloudless blue sky on a warm,
Bright summer's day.
And each time your mental awareness lands in a specific part of this blue sky,
Allow drops of consciousness,
Awareness like water vapour,
To gently and slowly gather,
Forming little clouds in this clear blue sky.
We begin at the root of your tongue,
The tip of your tongue,
Drops of consciousness forming little clouds,
The roof of your mouth,
The bottom of your mouth,
The inside of your right cheek,
Towards your right cheek,
Leading outwards towards the inner right ear,
The lobe of the ear,
The shell of the ear,
Few little clouds gathering,
Cooling the blue sky that is your right ear.
Now towards the inside of your left cheek,
Towards your left ear,
The lobe of the ear,
The shell of the ear,
Now little clouds begin to form on your left ear,
The back of your head,
The crown of your head,
Your right temple,
Left temple,
Your forehead,
Your right eyebrow,
Left eyebrow,
Right eye,
Left eye,
The space between your eyebrows,
The bridge of your nose,
The tip of your nose,
The space between your nose and your upper lip,
Could you let a little cloud form there cooling the blue sky,
Your upper lip,
Your lower lip,
The space between your lower lip and your chin,
And all along your jawline that is the vast endless blue sky,
Few little clouds begin to form cooling the blue sky.
Continue to guide your awareness towards your throat,
Let a little cloud form there,
The space between your collarbones,
Your right collarbone,
Left collarbone,
Right shoulder,
Left shoulder,
Right arm,
Elbow,
Forearm,
Wrist,
Center of your palm,
And all five of your little fingers on your right hand,
Your thumb,
Index finger,
Middle finger,
Ring finger,
And your little finger.
Continue to guide your awareness to let a little cloud form on your left shoulder,
Arm,
Elbow,
Forearm,
Wrist,
Palm,
And all five of your fingers of your left hand,
Your thumb,
Index finger,
Middle finger,
Ring finger,
And your little finger.
Continue to let your awareness flow downwards across the blue sky that is your body,
Towards your right lung,
Left lung,
Could you let little clouds begin to form there,
Cooling your lungs,
The center of your heart,
Your belly,
Your right hip,
Left hip,
Your groin,
Moving down towards your right thigh,
Knee,
Calf,
Shin,
Ankle,
Your heel,
The rainbow arch of your right foot,
The ball of your foot,
And all five of your toes of your right leg,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And your little toe.
Continue to guide your awareness to let a little cloud form on your left thigh,
Knee,
Calf,
Shin,
Ankle,
Heel,
The rainbow arch of your left foot,
The ball of your left foot,
And all five of your toes of your left foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And your little toe.
From head to toe,
From toes to head,
The whole of the clear blue sky that is your body is now covered with little clouds,
Cooling,
Letting the light shine,
Allowing a little warm glow across this vast blue sky.
Now with your next exhale,
Allow your body to be heavy,
To feel heavy,
Allowing the rain to descend from the clouds,
Cooling the earth.
With your next inhale,
Feeling a lightness and let the water vapour evaporate from the surface of the grass,
From the earth,
Rising and floating upwards back into the vast blue sky.
Exhaling,
Letting the little droplets of rain descend and cool the surface of the earth,
The grass.
Inhale,
Letting this water vapour evaporate and float to rise upwards back into the vast blue sky.
Continue to alternate between both of these extremes,
Feeling heaviness and lightness with your breath for the next five breaths.
And now invite both extremes to be held simultaneously in your witness consciousness,
Feeling both heaviness as if there is rain descending from the sky towards the earth and a sense of lightness as if you are a droplet of vapour floating upwards towards the sky.
And now gently let go of this practice,
Noticing the natural weight,
Shape and form of your physical body,
Feel as expansive,
Vast and endless as the blue sky.
Now rest your attention in the centre of your heart.
Exhale your heart like the sun shining in the clear blue sky.
With your next exhale,
Gather light inwards into the centre of your heart and inhale let this light from the sun in the centre of your heart radiates outwards through your body into the world.
Exhale,
Gathering light inwards into the centre of your heart.
Exhale,
Let your sun shine,
Let your light radiate outwards into the world.
Continue to alternate between both of these experiences,
Exhaling,
Gathering light inwards and inhale,
Letting the light radiate outwards into the world for the next five breaths.
Now invite both extremes to be held simultaneously in your consciousness,
Feeling that you are both letting light gather inwards and allowing light to radiate outwards into the world at the same time.
Now gently begin to let go of this practice and notice the natural texture,
Quality and the length of your breath.
Now become aware of your breath as a dear friend.
This is a dear friend you've known for a long time since the moment you were born.
Each time this dear friend leaves,
You bid this dear friend goodbye with no formality and each time this dear friend returns,
You embrace and welcome this dear friend.
For the next nine breaths,
Count each of your exhales from nine to zero.
If you lose track of the count,
It doesn't matter.
What matters is that you let your mind rest with each breath.
Now become aware of having been practicing yoga nidra.
Let your consciousness be,
I have been practicing yoga nidra.
Know that the healing and the nourishment that you've received through your practice of yoga nidra stays with you even as this practice comes to an end.
With your next exhale,
Let your awareness reside in your heart space.
And with your next inhale,
Let your heartfelt intention rise with the breath of your heart,
As if your heart were breathing.
Become open to whatever guidance your heart has to offer.
Hear the guidance of your inner teacher,
Your heart.
And allow an embodied experience of your heartfelt wisdom as your reality.
See it present in your life as you are,
Here,
Now.
Gradually begin to allow your breath to become more audible.
If you would like to,
Allowing your body to move with your breath.
And at your own pace,
Your own time,
Slowly letting your body,
Your breath awaken you to a more everyday state of consciousness.
The practice of yoga nidra is now complete.
You may gently rise,
Stretch,
Yawn.
And in your own sweet time,
Gradually transitioning to the rest of your day.
Thank you so much for joining me for this practice.
Thank you for resting.
