And just make sure that you're comfortable to begin.
If there's anything that you need to do to make yourself feel even more comfortable,
Even more restful.
Tay anything he needs.
Any cushions,
Blankets,
Pillows,
Any kind of support.
And just see if you can make your body so comfortable that you might even be able to forget that it's there at all.
As your body becomes more settled.
Bring your awareness to your breath.
Watch the breath flowing in and out.
Notice how every breath encourages your body to relax a little more deeply.
Every breath carries away any tension that you don't need to bring into the practice.
Every breath carries away any thoughts.
Any worries that are not going to serve your relaxation.
With every breath you become more peaceful.
More ready for your rest.
Send the awareness outwards to the sounds that are present in your environment.
Just notice the different sounds without getting too involved in any particular sound.
I just noticed that,
Did it?
And know that none of the sounds are going to disturb you.
They can only help you to relax even more deeply.
And if you have an intention for your practice today,
Bring that intention into your awareness now.
Whatever inspired you to show up?
To practice yoga nidra.
Perhaps for a deep rest,
Rejuvenation.
Self-exploration.
The healing,
Meditation.
Whatever it was that inspired you to show up for your practice.
Bring that into your awareness.
Just acknowledge that intention.
We're going to take a journey around the body.
As we move through each of the different points,
Take some time to explore that point.
To explore that energetic center.
To notice what is happening in that part of your body.
To receive any insight or any communication from that part of your body.
We'll start at the eyebrow centre.
Bring your awareness to the eyebrow centre.
Rest with the eyebrow centre.
Take a moment to explore the eyebrow centre.
The throat.
Bring the awareness to the throat.
Take a moment to explore the throat.
To receive any communication from this,
Right?
The right shoulder.
Bring the awareness to the right shoulder.
The right elbow.
The right wrist.
Right hand thumb.
Right index figure.
The right middle finger right ring finger My right little finger.
The right wrist.
The right elbow.
The right shoulder.
From the throat,
Come back to the throat.
The left shoulder.
The left elbow.
The less grace.
The left hand thumb The left index finger.
The last middle finger.
Your left ring finger.
The left little finger.
The left wrist.
The less helpful.
The left shoulder.
Thank you.
The throat.
The center of the chest.
In the left side of the chest.
The right side of the chest.
The centre of your chest.
The navel.
The lower abdomen.
You're right.
It's hit.
Right knee.
The right ankle.
The right bit too.
The second toe.
It's sad too.
The fourth toe.
The Little Toad.
The right pinkle.
The right knee.
You're right.
It's hit.
The lower abdomen.
The left hip.
They left me.
The left ankle The left big toe.
Second time.
Sad tone.
Your fourth tone.
The little toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The Navel the centre of the chest.
The three.
The eyebrow centre.
The top of the head.
You bring the awareness to the breath.
And bring the awareness to the inhalation Watch the breath coming into the body,
Into the lungs.
Watch the lungs expanding as the breath flows in.
And just allow the exhalations to happen naturally.
Should focus on the inhalation.
Follow the inhalation.
Maybe inhalation into the lungs.
Beyond the lungs.
Where does the inhalation go beyond the lungs?
Follow me.
Explore the inhalation.
Now move the awareness to the exhalation.
Follow the exhalation.
Watch the air flowing out of your body.
Out into the world.
Where does the exhalation go after it's left your body?
Follow the exhalation.
Explore where it goes.
Follow the inhalation as you breathe in.
Follow the exhalation as you breathe out.
Explore what happens to the breath.
Explore the depth of movement of the breath on the inhalation.
And on the exhalation.
Now bring the awareness to the eyebrow centre.
Send the awareness into the eyebrow center.
Explore the Eyebrow Center.
See what's happening there.
And keeping the awareness at the eyebrow center.
Allow each impression to arise as its name.
I know each one to come however it comes.
There's no need to force.
Welcome each one.
Starting with the alphabet.
And newborn babies first cry.
A set of identical twins.
An empty page ready to be written on.
A bookshelf.
Egyptian hieroglyphs.
A heartfelt conversation with a friend.
The number 2.
Two people holding hands.
I send your awareness out of the room that you're in.
Out of the building.
Out into the world.
Set your awareness free to explore the world.
Gently settle upon something that ignites your curiosity.
Without forcing or thinking too much,
Just let your awareness float to something in the world.
Brings a feeling of curiosity.
Send your awareness into that place.
Whatever it is that you feel curious about.
Take some time to explore it.
To listen to any communication you can receive from it.
If you made an intention at the beginning of the practice.
Recall your intention again now.
Whatever inspired you to show up to practice yoga nidra today.
Bring that back into your awareness.
Take a moment to acknowledge it.
And now very slowly begin to turn your awareness back outwards.
Acknowledging any sounds that are present around you.
Just letting the awareness move between the different sounds.
Just observing each one.
Feel into the feeling of your body resting into the surface beneath you.
Feeling of the air against your skin.
The feeling of the air flowing in and out of your body.
Start to make some small movements to reawaken your body.
Moving your fingers and your toes.
And your hands and your feet.
When you feel ready,
Give yourself a stretch in any way that feels good for you.
Taking your time,
There is no rush.
And when you're sure that you're wide awake again,
Slowly blink your eyes back open to complete the practice.
