Hello,
This is Gemma,
And I'm so glad you've found your way here to this Yoga Nidra practice.
I know you're feeling anxious right now,
Your mind feels busy and your body feels unsettled.
It is okay to arrive exactly as you are.
Anxiety is simply your body trying to protect you in some way.
Nothing is wrong,
It is your body just trying to tell you something.
As you settle into this Yoga Nidra and give yourself space to soften,
Perhaps this sense of unease can ebb away so that you can hear what really needs to be heard.
Gently ease your way into a comfortable position now.
If possible,
Lying down on your back,
Perhaps on a bed or on a mat,
Your knees and head resting on a cushion and perhaps something to cover the eyes.
If this is not comfortable for you,
You can make your way onto your side or even find a quiet place to sit.
If closing your eyes feels too much,
You can softly focus on a point just beyond your nose or maybe rest your eyes on a soothing object or picture.
Allow yourself to slow down now.
Perhaps take a long,
Deep breath here and let it go with a sigh.
Bring your attention to the contact points between your body and the surface you're resting on.
Sense the gravitational pull connecting you to the ground beneath you.
And you begin to allow your body to soften here,
Even just by one percent.
In a moment,
We'll take a few breaths together,
Called the physiological sigh,
That will help ease you into a more relaxed state.
This will be two inhales through the nose,
Followed by a long,
Extended exhale through the mouth.
Two sips in here through the nose and a long,
Gentle,
Controlled exhale through the mouth.
Continue this way in your own time.
There is no rush.
Just allowing the lungs to fill up,
Up on the inhale and letting all that go steadily on the exhale.
Finishing on the last exhale now and returning to the natural breath.
Feel into the sensations of the body now.
Feel the sensation in the arms and the legs.
Inviting softness to the belly.
The back sinking into the surface beneath you.
Notice the back of the neck.
Face softening the jaw and the brow.
Begin to feel tension wash away now.
You may like to set an intention for your practice,
Which is known as sankalpa.
Sankalpa is a deep,
Heartfelt intention,
Like a north star that guides your practice.
You may have your own personal sankalpa,
Or if you feel called to,
You might use,
I welcome in peace,
Or with each breath I allow myself to let go.
Or perhaps you may simply say,
I am resting.
You may also choose to have no sankalpa today.
Whatever feels supportive for you.
And if you have a sankalpa,
You can repeat it quietly to yourself three times now.
Move awareness through the body now.
Coming back to my voice if your mind gets distracted,
As the mind often does.
At each point of the body,
You might visualize a twinkling light,
Like sunlight on the ocean's surface.
Starting at the center of the forehead,
Imagine a twinkling light at the mind's eye.
That twinkling light moves now from the center of the forehead to the right eye.
The left eye.
Inside the mouth.
Right inside cheek.
Left inside cheek.
Upper teeth and gums.
Lower teeth and gums.
Notice a twinkling light at the base of the throat.
The right shoulder.
Right elbow.
Left elbow.
First finger.
Third finger.
All five fingertips twinkling with light.
Wrist.
Base of the throat.
Throat.
Sense into the left shoulder.
Wrist.
First finger.
Second finger.
Third finger.
Little finger.
All five fingertips twinkling with light.
Wrist.
Elbow.
Shoulder.
Base of the throat.
Sense the heart space.
A gentle twinkling light ebbing and flowing at the center of the chest.
Navel.
Pelvis.
Right hip.
Right knee.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
All five toe tips twinkling with light.
Big toe.
Second toe.
Third toe.
Little toe.
All five toe tips twinkling with light.
Heart center.
Base of the throat.
Mind's eye center.
Bring your full awareness to the breath now.
Feeling the natural waves of breath moving in and out of the body.
Sense the breath flowing in and out like the tide.
Starting at the crown of the head,
Imagine the breath move like a wave down to the feet on the inhale.
And on the exhale,
The wave flows back up to the crown of the head.
Inhale,
The wave gently rolls down to the feet.
Exhale,
The wave flows back up to the crown of the head.
Gentle rhythm of breath.
Follow the wave of breath.
Move down from head to feet.
And flow back up from feet to head.
Washing away tension.
Each breath.
Each wave.
Taking you deeper and deeper.
Leave the rhythm of the breath now.
And drift a little deeper.
Sinking just below the surface of consciousness.
Imagine now an untouched tide pool at dawn.
A calm sea reflecting clear blue skies.
The lapping tide at the shore.
A drifting feather carried by the tide.
A vast untouched blue of open ocean.
The stillness between two waves.
A circle of light on the water's surface.
A single ray of sunlight descending through the ocean.
Dappled light moving on the seafloor.
A distant whale song in the deep.
The setting sun touching the horizon.
Moonlight twinkling on the sea surface.
Floating in a deep state of ease.
Moving with the current of peace.
Drifting into an ocean of calm.
Begin to slowly come back to the body.
And gently remind yourself here of your sankalpa.
The intention you set at the start of your practice.
Bring your awareness gently back to the breath now.
Take a few deep intentional breaths here.
Lightly bringing a sense of wakefulness back into the body.
Start to notice sounds around you.
And bring small movements into the hands and feet.
Take your time to ease back into the here and now.
You might softly flutter the eyes open and take in your surroundings.
Readjusting back into the rhythm of the day.
Again my name is Gemma and thank you for sharing this practice with me.
I look forward to seeing you again here or on another of my Yoga Nidra meditations.
And I wish you calm and ease for the rest of your day.
