Welcome to your yoga nidra practice.
Make sure that you are comfortable and ready to begin.
Yoga Nidra is traditionally practiced in Shavasana.
Lying on your back with the legs open to a little wider than hip distance apart and with the arms at the sides.
With the palms of the hands facing upwards.
Take whatever support you need to feel comfortable.
A cushion or a block under the head.
A rolled up blanket under the knees or the feet.
And if Shavasana isn't a comfortable position for you to rest in.
Find another position that feels better for you.
Perhaps bringing the feet to the mat at hip distance apart and letting the knees drop in together.
Or bringing the soles of the feet together.
And opening the knees out to the sides or come into any other comfortable position.
You can also do this practice sitting if that feels best for you.
And once you're feeling settled and comfortable.
Send your awareness into your body and into the feeling of your body resting into that surface beneath you.
Know that you are supported.
That you're safely held by that surface beneath your body.
And notice how with every exhalation your body becomes a little more relaxed.
Now bring your awareness to the breath and follow the natural flow of the breath as it comes in and out of your body.
Watch the chest gently rising and falling as the breath flows in and out.
And now see the breath flowing over the whole of your body,
Like a wave.
As you inhale the breath flows from your feet up to your head.
And as you exhale it flows from your head back to your feet.
With every exhalation feel that wave carrying away anything that you don't need to carry with you into your practice.
Any thoughts or worries from the day?
Any tension.
Anything that you don't need to bring into this special time of healing and self-discovery Feel that wave carrying it all away with every exhalation.
Giving you the space and freedom to focus on yourself and your healing.
And now send the awareness outwards and notice any sounds that are present in your environment right now.
Just observe the sign.
Notice that they're there.
Without getting too involved in any one sound just allow the awareness to jump from sound to sound and acknowledge them And know that the sounds are not going to disturb you.
But will only guide you into deeper levels of relaxation.
And just take a moment now to acknowledge this very special time of preparation for your healing experience to acknowledge that this is your time to leave the cares and worries of your everyday life to one side.
As you enter into this very sacred process of healing.
And there is nothing that you can do to get this practice wrong.
As you rest into stillness,
The practice will bring you exactly what you need.
All you need to do is be here.
You can follow the guidance of my voice for as long as that's useful to you.
Or you're free to drift away and ignore me.
And if you fall asleep it just means that your body needs some sleep and is taking advantage of this time of rest.
You can't get this wrong.
All you need to do is be here.
Now picture yourself in a beautiful,
Safe,
Peaceful environment.
Somewhere where you feel completely secure and at ease.
You might like to recall a place that you know,
That you always feel safe and secure to be in.
Or you might like to imagine somewhere that has everything you need to feel safe and secure.
Allow the impression of this safe peaceful place to arise all around you.
And feel the feeling of safety that arises inside your body as you rest into this secure and peaceful place Feel the feeling of safety vividly.
Intensify it so that you can feel it inside every part of your body.
This is your feeling that you have created for yourself.
And you can always come back to it at any time if you need to during the practice.
Safety.
Security.
Peace.
Wellbeing.
As you prepare yourself for your healing ceremony or experience if you have a specific intention that you want to work with bring that into your awareness now Just take a moment to acknowledge your reason for showing up for yourself and your healing.
If there's something specific you wish to explore bring that into your awareness now.
Or it's enough simply to make the intention for healing.
And now we'll begin our rotation of consciousness around the body.
Let the awareness drift from point to point as each one is named.
Beginning at the tip of the tongue.
Rest the awareness at the tip of the tongue.
Move to the whole of the town.
Awareness at the hole of the tongue.
And the roof of the night.
The bottom of the mouth.
The team.
The gums.
We appellé.
The lower lip.
The chin.
Mitchell.
The right ear.
The left ear.
The right cheek.
In the left tree.
The inside of the right nostril.
The inside of the left nostril.
The nose.
The tip of the nose.
The eyebrow centre.
The right eyebrow.
The left eyebrow.
The right eye.
The left eye.
The Right Temple.
The Left Temple.
The forehead.
The top of the head.
The back of the head.
The back of the neck.
The right shoulder.
The right upper arm.
The right elbow.
The right lower arm The right wrist.
You the palm of the right hand.
The back of the right hand.
The right hand thumb.
The right index finger.
The middle finger.
The ring finger.
The Little Finger the palm of the right hand.
The back of the right hand.
The right wrist.
The right forum.
The right to Elbin.
The upper arm.
The right shoulder.
The right side of the chest.
The right side of the abdomen.
The right ways.
The right tip.
The right thigh.
The right knee.
The right shin.
The right car.
The right ankle.
The right team.
The soul of the right fits.
The top of the right foot.
Each of the right toes once.
Team.
3 Cool.
The whole of the right foot.
Rest the awareness at the hole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Now move to the left side,
Bring the awareness to the left shoulder.
The left upper arm.
Their left elbow.
The lower arm.
The left race.
The palm of the left hand.
The back of the left hand.
The left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
Their little finger.
The palm of the left hand.
The back of the hand.
The left crease.
The lower arm.
The elbow.
The upper arm.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The left knee.
The left shin.
The left car.
The left ankle the left heel.
The soul of the left foot.
The top of the left foot.
The left toes,
One,
Two.
3.
.
.
4.
.
.
5.
.
.
The whole of the left foot.
Bring the awareness to the whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
And the whole of the body together.
Awareness on the whole of the body.
Together.
The whole of the body.
Together.
Bring the awareness to the breath.
Follow the breath as it flows in and out.
Watch the chest expanding with the inhalation.
And contracting with the exhalation.
And now begin to count the breaths backwards from 27 to 0.
Like this.
Breathing in 27 Breathing out 27.
Breathing in 26.
Breathing out 26.
Breathing in 25.
Breathing out 25.
And so on,
All the way to zero.
If you make a mistake or if you reach the end.
Come back to 27.
And start again.
Keep following the breath and counting.
Continue to count the breaths.
Stop counting and now feel into the body.
And feel the body becoming very heavy.
Feel the body becoming heavier and heavier.
Feel the body becoming so heavy that it sinks into the earth.
And feel the body growing roots that spreads deeply into the earth.
Like a tree.
See the roots reaching deep down into the earth.
And now feel the body becoming very light.
Feel the body becoming lighter and lighter.
Floating up into the sky.
And see the body growing branches and leaves like a tree.
See the leaves spreading out,
Growing up towards the sky.
And now become aware of the roots and the leaves together.
See yourself with deep grounded roots and tall expansive leaves.
See yourself as a tall strong grounded blossoming tree.
Keep the awareness on the roots and the leaves.
A tall,
Stable tree.
Bring the awareness to the heart center.
Rest here in the peace of the heart center.
Pian.
Unlimited.
Free.
Recall once again the intention that you made at the beginning of the practice.
The intention that you're going to bring with you into your healing ceremony or experience.
Acknowledge that intention once again.
And now recall again the feeling of absolute safety that you created at the beginning of the practice.
See yourself back in that safe,
Secure,
Peaceful environment.
And feel that feeling of safety growing inside your body.
Feel it vividly.
The feeling of safety inside every single cell.
This is your feeling that you have created for yourself.
And you can always come back to it at any time if you need to.
Safety.
Security.
Peace and well-being.
The deep inner knowing that everything is always okay.
And now very gently begin to turn the awareness back outwards.
Notice any sounds that are present in your environment and just let the awareness jump from sound to sound.
Without getting too involved in any one sound.
Just acknowledge that they're there.
Observe them.
Feel into the feeling of your body resting into the surface beneath you.
And take a moment to acknowledge that the earth has been supporting you all the way through this practice and will continue to support you as you move on into your healing ceremony and now feel the breath deepening as you prepare to reawaken the body.
Begin to make some small movements,
Moving the fingers and the toes.
The ankles and the wrists.
And bring the arms up over your head for a long stretch along the sides Take your time.
There's no rush to get up.
When you're sure that you're feeling quite awake again.
Slowly blink the eyes back open.
And make your way back to sitting.
Your practice of yoga nidra is now complete.
Thank you for listening.
