Hello and welcome.
My name is Gemma.
This yoga nidra is for times when exhaustion has begun to take its toll.
When you feel physically tired.
Mentally drained.
Emotionally depleted.
Or simply in need.
Of deeper rest.
You'll be guided into a state of conscious rest.
Allowing the body to soften.
The nervous system to settle.
And the mind to become.
A little quieter.
The practice of Yoga Nidra.
Is completely effortless.
So there is nothing you need to do here.
Accept,
Make yourself as comfortable as possible.
And allow yourself to be supported.
By the process.
So whenever you're ready.
Find a position.
That allows you to settle into stillness.
This is often lying on your back.
With the legs slightly apart.
Perhaps with a pillow beneath the knees.
And the arms resting by your sides.
Or on the belly.
But find the position that feels most comfortable for your own body.
And take a few moments to make any adjustments.
Allowing yourself to feel fully supported.
Gently close down the eyes.
And begin to arrive here.
Begin by noticing your breath.
Without changing it in any way.
Simply notice the sensation of breathing.
In this moment.
Perhaps it's long and deep.
Perhaps.
Short and shallow.
Is it fast?
Or slow.
No need to judge it as good or bad.
Just noticing the breath.
As it is.
And noticing too the sensation of breath.
Moving into and out.
Of the body.
The sensation of the nostrils.
Of the back of the throat.
The movement of the chest.
Perhaps imagining the air traveling down through the windpipe.
Gently branching into each lung.
And the lungs softly expanding with each inhale.
And releasing.
With each exhale.
And if it feels comfortable for you.
Perhaps allowing the next breath to become just a little fuller.
Not forced.
Simply allowing a little more space for the lungs to expand.
Before a long,
Slow,
Easy exhale.
And once or twice more if that feels natural.
And then letting all effort dissolve.
Allowing the breath.
To find its own rhythm once again.
A gentle rise and fall of the chest.
The ribs.
The belly.
And you might notice the whole body.
Lying where it is.
Gently supported.
By the surface it lies on.
Allowing each breath.
To invite the body.
To think deeper.
And deeper.
Into this support.
Releasing the muscles of the body.
With each breath.
You may wish to bring in a sankalpa here for your practice.
And intention.
Or guidance that comes from the heart.
If you have your own,
You may use that.
We may prefer to have no intention today.
And just allow yourself to simply be.
All for today.
You might use one of the following.
I allow my body to rest deeply.
Ooh.
I let go of control.
And surrender to rest.
Repeat your sankalpa now quietly to yourself three times.
Moving through the body with gentle awareness now.
You may be guided by my voice.
And the sensations in the body.
Or at any point.
You may let go of the practice.
And let yourself drift.
Into rest.
Or even sleep.
Starting at the right hand thumb.
First finger second finger third finger little finger.
The whole hand.
Forearm.
Elbow.
Upper arms.
Shoulder.
The whole right arm.
Attention at the left hand thumb.
First finger second finger third finger little finger.
The whole hand.
Poor arm.
Elbow.
Up around.
Shoulder.
The whole left arm.
Awareness at the base of the throat.
Chin.
Lips tea.
Gums.
Inside the cheeks.
Tongue.
The whole inside mouth.
The jaw.
The space between the upper lips.
And nose.
And the sensation of air here.
That's the breath.
We'll see.
And out.
Of the nostrils.
Bridge of the nose.
Cheekbones.
Temples.
Both ears.
Both eyes.
Eyebrows.
Center of the forehead.
The whole head.
Awareness moves down to the back of the neck.
Back of the shoulders.
I'll be back.
Middle back Bye-bye.
The whole spine.
Awareness of the belly.
The ribs.
Chest.
Collarbones.
The whole torso.
Front and back.
Move awareness to the right big toe.
Second time.
Third toe fourth toe.
Little toe.
The whole foot.
Lower leg V!
Upper leg.
The whole right leg.
Move awareness to the left big toe.
Second toe.
Third toe.
4th toe.
Little toe.
The whole foot.
Lower leg.
Of a leg.
The whole left leg.
Sense into both legs together now.
Both arms together.
The whole torso and head together.
Expand awareness.
The entire body.
Simultaneously.
The whole body together.
The whole body.
The whole body.
The whole body.
Gently bring your awareness back to the breath now.
The sensation of air.
Moving in and out.
Of the whole body.
And natural breath.
Moving with ease.
Through its own.
So.
You might imagine the whole torso.
Expanding.
And releasing.
With the breath.
Perhaps sensing.
The gentle expansion of the ribs.
That's soft.
Rise and fall.
Of the chest.
The subtle movement.
Of the belly.
And you might imagine following the breath.
That enters the nostrils.
Traveling down into the lungs.
Sensing the breath.
Quietly reaching.
Into this inner space.
Before gently flowing.
Back out again.
With every easy inhale.
Notice the cooler air as it enters the body.
Rich with oxygen.
Quietly nourishing.
Each moment.
With every unhurried exhale.
Notice the warmer air.
As it leaves the body.
Releasing just a little.
Of what is no longer needed.
The lungs expanding.
And releasing.
Without effort.
Simply allowing the body.
To breathe itself.
Imagine now.
Rainfall.
Soaking the parched earth.
A deep well.
Filling with water.
Of flower.
Blooming into life.
This way.
Of tall meadow grasses.
In the wind.
A dandelion seed.
Carried effortlessly.
On the breathe.
A bird.
Gliding on warm currents of air.
The incoming tide.
Moving gently.
Of a sandy beach.
Waves rolling onto the shore.
A river.
Returning to the sea.
A rainforest.
Full of life.
The whole left.
Breathing.
And now.
As these images gently fade.
You remain here.
And stillness.
Resting with the breath.
A sense of wholeness.
No sense of simply.
Very gently.
Begin to return your awareness back to the breath.
Noticing the natural rhythm.
Once again.
And subtle movement.
Of the body as you breathe.
The rise and fall.
Of the in-breath.
And the out breath.
And with each breath.
Sensing the body.
A little more fully.
In to notice the space around you.
Sounds in the room.
The hair on the skin.
Slowly reawakening the sense of the body as a whole.
Gently reorienting without rushing.
Perhaps bringing very small movements to fingers.
And toes.
And taking a gentle stretch.
If it feels right for your body.
And perhaps ending this yoga nidra practice.
With one more intentional breath.
Taking a full breath in.
Gently filling all the way up.
And letting go of the practice with a long,
Slow exhale.
Again,
My name is Gemma.
And I hope this practice has helped you feel replenished.
And softened the edges of exhaustion.
Even just a little.
Take gentle care of yourself.
Perhaps take some time now to journal.
To have some tea or water.
Or simply be.
For a little while longer.
Thank you for practicing with me.
And I wish you well.
