Welcome to this Yoga Nidra for balance today.
Just take some time to settle into the space where you're resting.
And if you can make yourself a little more comfortable,
Do so now.
And close your eyes or partially close them.
And let this be an invitation to journey inwards.
And we'll begin with three breaths.
And on the exhale,
Make an audible sigh or any other sound that feels right.
So breathing in a long,
Slow,
Full breath,
Belly and chest rising.
And exhale with a sigh.
And breathing in again.
And on the exhale,
Release the breath with a big sigh.
And a final,
Slow,
Deep inhale.
And audible exhale.
And just bathe in a moment of silence now.
And I'll now ask you to set an intention.
So this can be the intention that you're maybe already using for Yoga Nidra.
And you can feel free to work with any intention that you already use.
And if not,
Just have a think and feel into what's important for you right now.
And set an intention beginning with I am and in the present tense.
So it may be something like,
I am rested.
Or I am balanced.
And your intention clears blocks that stand between you and the best version of yourself.
So once you have an intention,
Repeat it three times to yourself,
Like you're planting a seed into the earth.
And throughout this practice,
You're invited to follow my voice as I guide you into the state of Yoga Nidra.
But if any time you don't want to follow any instruction,
Then you might like to follow your breath or repeat your intention instead.
And you can return to my voice at any point that you feel ready to.
And you're invited into stillness during Yoga Nidra.
But if you need to move,
You're welcome to do so slowly and with awareness.
And then if it feels right for you,
Return to stillness when you're ready.
And you're invited to be relaxed and maintain a trace of awareness of my voice throughout.
But it's not uncommon to drift in and out of conscious awareness or to fall asleep during the journey into Yoga Nidra.
And if you fall asleep,
Then this is what you needed today.
And at the end of this Yoga Nidra,
I'll allow you to remain in your deeply restful or sleeping state or give you the option to come back to your day.
And now as we start our Yoga Nidra journey,
Just imagine or sense a portal opening.
A portal to deep rest.
And we'll begin by rotating attention throughout the body.
And as I name different body parts,
Repeat that name to yourself while you simultaneously bring awareness to that part of your body.
And we'll start with the right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right hand.
The right wrist.
The lower arm.
The right elbow.
Upper arm.
The right shoulder.
The right armpit.
The right waist.
Right thigh.
Knee.
The calf.
Ankle.
The right heel.
The sole of the right foot.
The top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
And moving awareness now to the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the left hand.
The back of the hand.
The wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Left armpit.
Left waist.
Thigh.
Knee.
Calf.
Ankle.
Left heel.
The sole of the foot.
The top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back of the body.
The right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now awareness to the top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
Left eyelid.
The right eye.
Left eye.
Right ear.
Left ear.
The right cheek.
Left cheek.
The nose.
The tip of the nose.
The upper lip.
Lower lip.
The chin.
Right chest.
Left chest.
Middle of the chest.
Navel point.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
The whole of the back.
The buttocks.
Spine.
And shoulder blades.
The whole of the front.
Abdomen.
Chest.
And navel point.
The whole of the back and front together.
The whole head.
The whole of the body.
The whole body.
Feel sensations in the whole body.
And bring your attention to your breath.
Noticing the inhalation and exhalation.
And now begin to breathe the right side of the body.
Breathing up and then down the right side.
Slow and rhythmic.
Take your time.
Breathing the right side of the body.
From the right foot all the way up to the right side of the face and head.
And on the next inhalation move over to the left side of the body.
And breathe the left side of the body.
From the left foot up to the left side of the face or head.
Breathing on the left side of your body.
And now move back and forth from side to side.
Inhaling over to the right side of the body.
Breathing the right side of the body.
Until you feel ready to move back over to the left side of the body.
Back and forth.
Breathing the right and left sides of the body.
There's no wrong way to do this.
Just see what side you're guided to breathe and then move to the opposite.
And on the next inhale breathe the whole body.
And now allow the breath to return to normal.
Bring your awareness to your third eye.
The space between your eyebrows.
And be still.
Noticing any sensation in the body.
I'll now guide you into holding opposites.
When we can hold opposites in life we can live in balance.
And just begin to feel your whole body heavy.
Your right arm heavy.
The left arm heavy.
Your right leg heavy.
The left leg heavy.
Both legs heavy.
Both arms heavy.
Your torso heavy.
Your head heavy.
The whole body heavy and sinking into the surface beneath you.
Feel your whole body heavy.
And now the body starts to feel lighter and lighter.
Your right arm is light.
The left arm light.
The right leg light.
The left leg light.
Both arms light.
Both legs light.
Your torso light.
And your head light.
The whole body light.
Like you're floating light as a feather.
Feel the whole body light.
And now explore the sensations of light and heavy together.
How does holding the opposites of light and heavy feel?
And now let this sensation go and rest.
Aware of the earth beneath you.
And sense your whole body held.
And bring your attention now to the space behind your eyelids.
And let your mind drift off.
Dropping deeper and deeper into stillness.
And sense or see yourself resting in the most magnificent,
Peaceful place.
The garden of deep rest.
Your senses are open here.
What do you see,
Hear or smell in this peaceful place?
And notice what you're wearing as you rest here.
And in this magnificent,
Peaceful rest garden,
You are completely at ease.
Here there is space to rest.
And observe yourself resting in supreme stillness.
Empty.
Body and no body.
Mind and no mind.
Back to the space between your eyebrows.
There's nothing to do.
Sense all forms of exhaustion dissolving and leaving the body.
And notice your body filling now with a healing light.
Renewing every cell and atom.
And we will rest here until you hear my voice again.
You're now in an energy field where intentions can be heard and manifested.
Now repeat your intention softly to yourself three times.
Sense your intention as if it's happening right now.
Unfolding like a dream.
And now return your attention to your breath at the nostrils.
Noticing as it flows in and out.
And as you increase awareness of your slow,
Easy breath,
Also start to become aware of the relaxation in your physical body.
And you can remain in this relaxed place for as long as you wish.
If you would like to return to awareness at this time,
Start to notice your whole body resting on the surface beneath you.
Becoming aware of the parts of your body that are touching that surface.
And just invite gentle movement into your fingers and toes.
Maybe moving your head slowly from side to side.
And when you're ready,
You can open your eyes.
