Welcome to your yoga nidra.
Let's start by lying on your bed.
Make sure you're tucked up all nice and snug.
Your hands are placed down by the side of you.
Let your feet flop out to the sides.
Gently close your eyes as you start to settle into your meditation.
Take a full breath in through your nose and a long breath out through your mouth.
Another full breath in and a long breath out.
Another breath in and as you breathe out let go of everything that's happened today.
Notice how with each breath your body feels heavy,
Relaxed and still.
We count backwards and as we do you feel yourself sink just a little bit into the warmth of your bed.
Your bed holds you safely and securely.
Here we go.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two and one.
You feel completely calm and completely relaxed.
Keeping your eyes closed I'd like you to imagine a beautiful glowing star hovering just above your head.
Notice how it sparkles and shines.
Your star can be any colour you wish it to be.
Go ahead,
Choose a colour for your star.
As you breathe your star comes closer to you and as it does you feel more calm and relaxed.
Your star floats over your face.
You feel all the little muscles around your eyes relax.
Your cheeks relax.
Gently open and close your jaw one time and notice any tension that you might have there float away.
The star floats over your shoulders,
Your arms,
Your hands and your fingers.
It makes them feel so soft and relaxed.
Your star floats over your body,
Your back and your belly making them feel relaxed and still.
Notice how your hips feel heavy on your bed as your star floats over them and down your legs all the way to your feet and toes.
As the star moved around your body it sprinkled stardust all around you.
Follow my voice now as we go on a journey around your body.
See if you can feel the stardust sparkle as we move around your body.
Become aware of the stardust on your thumb of your right hand,
Your index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your hand,
The back of your hand and your wrist.
The stardust sparkles up your right arm to your elbow and it continues up your arm to your shoulder.
It sparkles along the right side of your body down to your waist and your hip then down your right thigh,
Past your knee,
Down to your ankle and it gently tickles your feet as it sparkles towards your toes.
One,
Two,
Three,
Four and five toes.
Notice how the stardust has made the right side of your body feel heavy and deeply relaxed.
Become aware of the stardust now on your left thumb,
Your index finger on the left hand,
The middle finger,
The ring finger and little finger,
The palm of your hand,
The back of your hand and your wrist.
The stardust sparkles up your left arm to your elbow and continues up your arm to your shoulder.
It sparkles along the left side of your body down to your waist and hip then down your left thigh,
Your knee and ankle and gently tickles your feet as it sparkles towards your toes on your left foot.
One,
Two,
Three,
Four and five toes.
Notice how the stardust has made the left side of your body feel heavy and deeply relaxed.
Now become aware of the back of your body where your body meets your bed.
Notice how it's slightly warmer than your belly.
Feel the back of your hips,
The back of your legs and your heels on the bed.
There's some stardust on your face.
Notice how your face is slightly cooler than the rest of your body.
The stardust relaxes all the muscles on your face.
Relax your whole body.
Let your whole body relax.
Become aware of your breath now.
Can you notice where you feel your breath as it comes into your body?
Is it under your nose?
Maybe it's in your chest.
Perhaps your belly.
Notice where you feel your breath come in and out of your body.
As you breathe in your belly rises and as you breathe out it falls again.
Breathing in your belly rises and as you breathe out your belly falls.
It's like you've got a magic balloon inside your belly.
Choose a colour for your balloon and fill it with your breath.
As you breathe in you fill your balloon up and as you breathe out all the air comes out of your balloon.
You breathe in your balloon gets bigger and as you breathe out your balloon gets smaller again.
Take a few breaths now noticing your balloon getting bigger and smaller as you breathe in and out of your balloon.
Now I'd like you to make a wish.
Make a wish of how you would like to feel.
Maybe you'd like to feel happy or calm.
Maybe you'd like to feel loved or energised.
Maybe there's a different word that you'd like to use.
Choose a word to describe how you would like to feel and say it to yourself three times.
Well done.
It's now time for you to decide what you'd like to do next.
You can drift off to sleep and enjoy a wonderfully restful night.
If you'd like to do that go ahead.
You can fall sound asleep now.
If it's not time to go to sleep yet you can start to become aware of your body lying on the bed.
Become aware of any sounds that are around you.
Sounds inside the room and sounds outside of the room.
Slowly start to wiggle your fingers.
Slowly start to wiggle your toes.
Stretch your hands above your head.
Stretch your legs out long.
Have a big stretch.
You might even yawn.
Give yourself a big hug and thank yourself for taking this time to look after yourself and show yourself some kindness.
And when you're ready you can open your eyes.
Congratulations on completing your Yoga Nidja.
Namaste.
