Welcome to this yoga nidra for menopause.
And if you haven't already,
Lie down in a comfortable position.
Maybe you'd like to sigh a couple of times,
In your own time.
To make it easier for the body to relax,
We'll tense up and release the body five times together.
I'll count you through it from one to four,
But if you prefer another count then just choose your own.
So starting with the face,
Engage the whole face for one,
Two,
Three,
Four,
And relax.
Engage both arms and hands for one,
Two,
Three,
Four,
And relax.
Engage both legs and hips for one,
Two,
Three,
Four,
And relax.
Engage the belly for one,
Two,
Three,
Four,
And relax.
Engage the whole body for one,
Two,
Three,
Four,
And relax.
And now take full,
Deep,
Soothing breaths.
Now we'll rotate the awareness around the body,
And as I mentioned a part of the body bring your awareness out,
And if you like you can imagine you're filling each part with a soft,
Nurturing light.
Or you could simply just hold your awareness out.
Starting with the top of the head,
Forehead,
Right eye,
Left eye,
Both eyes together,
Nose,
And the sensations inside your nose as air flows in and out.
Lips,
Tongue,
The whole mouth,
Right cheek,
Left cheek,
Both cheeks together,
The whole face,
The right ear,
Left ear,
Both ears together,
And the vibration of sounds as they enter your ears.
The back of the head,
The whole head,
The neck,
A nurturing light touching the right shoulder,
The left shoulder,
The right elbow,
The left elbow,
The right wrist,
The left wrist,
The right hand,
The left hand,
The whole right arm,
The whole left arm,
Both arms together,
The throat,
The right side of the chest,
The left side of the chest,
The right side of the belly,
The left side of the belly,
The whole torso,
A nurturing light in the right hip,
The left hip,
The right knee,
The left knee,
The right ankle,
The left ankle,
The right foot,
The left foot,
The whole right leg,
The whole left leg,
Both legs together,
And the nurturing light over the sacrum,
The lower back,
The right shoulder blade,
The left shoulder blade,
The whole right side of the back,
The whole left side of the back,
The whole back,
The neck,
The back of the head,
The top of the head,
The whole right side of the body,
The whole left side of the body,
The whole body,
The whole body,
The whole body.
Now bring your awareness to your breath again and the way the body gently moves as you breathe.
And observe if any part of the body wants some more attention right now,
Some more care.
Maybe there's tension and let your awareness rest there.
And if nothing comes to mind,
Focus on your shoulders.
With each exhalation,
Guide the breath there,
Releasing,
Softening.
The breath,
Like a wave,
Washes over you.
Releasing,
Softening.
With each exhalation,
Guide the breath there.
Releasing,
Softening.
And continue like this if you like,
Or create a soothing rhythm,
Your rhythm.
Maybe inhaling to count of five and exhaling to count of five,
Or choose another number,
Movement and exhalations the same length.
Inhaling,
Creating space.
Exhaling,
Softening into that space.
Inhalations and exhalations the same length,
Your rhythm.
Releasing,
Softening.
Releasing,
Softening.
And letting go.
And now imagine a place or a person or an animal or a thing that makes you feel safe,
Somewhere or something that makes you feel peaceful and calm.
You could use the space you're in right now and we'll create a safe space together.
Imagine you're there now.
What sounds do you hear?
How does it smell?
The textures of the surfaces around you,
How does it feel?
And what does it look like?
What do you see?
Let any images and sensations come and go.
If you see images,
Letting them come,
Dissolve and observing new ones coming.
Or maybe there's colours,
Shapes.
Just observe.
Allowing yourself to experience the flow,
Whatever is there for you.
Letting experiences arise.
Letting everything wash over you.
Being in this space.
And slowly bring your awareness back to the room you're in.
Listening to sounds around you.
Feeling the body.
Feeling the body.
And observe what feelings want your attention right now.
Knowing that whatever you feel will change.
Life is always flowing,
Changing.
But within you there's a safe and calm stillness.
A stillness to connect with and tap into whenever you need.
And again feeling the body.
And if you like,
Slowly start to move.
Do what feels good.
And the yoga nidra is now over.
Thank you so much.
Thank you.
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Thank you.
Thank you.
