Welcome to your practice.
Make sure that you are comfortable and ready to begin.
Take any support that you need.
Any blankets,
Pillows or cushions and bring your body into a position that you can stay comfortably in for the whole of the practice.
Perhaps coming into Shavasana,
Lying on your back with your legs open to a little wider than hip distance apart and your arms a little away from the sides of your body with the palms of your hands facing upwards.
Or if it feels better for you,
Come into any position that you can stay in without feeling any physical discomfort.
Perhaps bringing the soles of your feet together and letting the knees open out to the sides.
Or bringing your feet flat at hip distance apart and letting the knees fall in together.
You can also do this practice sitting if that feels best for you.
And once you've made yourself comfortable,
Feel into the feeling of your body resting into the surface beneath you.
Feel the support of that surface holding your body.
And know that as you rest,
You will be safely supported by the surface that is holding you.
Safely supported by the earth beneath you.
And now bring your awareness to the breath.
Follow the flow of the breath as it enters and leaves your body.
Watch the chest gently rising and falling with every breath.
This yoga nidra is a practice of rebirth.
A practice to embrace new beginnings.
And as you breathe right now,
Notice how the exhalations are very naturally carrying away anything that you no longer need to be carrying with you.
Any old echoes from the past.
Any worries or thoughts that are no longer relevant are gently carried away with every exhalation.
Making space for your practice.
Making space for your renewal.
Now gently turn your awareness outwards to the sounds that you can hear around you.
Just notice the sounds.
Acknowledge that they're there.
And know that none of the sounds are going to disturb you.
But that they can only enhance your rest.
And if you have a sankalpa,
Recall your sankalpa now.
Your heart's prayer or vow.
Welcome it as it arises very naturally for you.
And if you don't have one,
Bring the awareness to the heart center.
And rest at the heart center.
Take a moment to observe the heart.
We're going to take a journey around the body.
Rest the awareness at each point as it's named.
Beginning at the eyebrow center.
Rest the awareness at the eyebrow center.
And the throat.
Rest the awareness at the throat.
The right shoulder.
The right elbow.
The right wrist.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the ring finger.
The tip of the little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the ring finger.
The tip of the little finger.
The left wrist.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sixth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
The throat.
The eyebrow center.
The top of the head.
Awareness at the top of the head.
Bring the awareness to the breath.
Follow the breath as it flows in and out.
Follow the pathway of the breath.
Flowing in through the nostrils.
To the back of the throat.
Down the windpipe and into the chest.
And follow the breath back out again.
And as you inhale.
See a golden ball of light.
Rising from the diaphragm.
Up through the chest to the throat.
As you exhale see that ball of light.
Floating back through the chest.
To the diaphragm.
See the golden ball of light.
Cycling with every breath.
Rising from the diaphragm to the throat.
On the inhalation.
From the throat to the diaphragm.
On the exhalation.
Continue to follow the golden ball of light.
Picture yourself as a seed.
Deep underground.
Resting deep within the stillness of the earth.
Surrounded by the same nourishing earth.
You quietly rest within the soil.
A small movement happens.
And you feel yourself beginning to grow upwards.
Feel yourself slowly growing.
Extending up.
Become aware of a point of light above you.
And feel yourself steadily rising up towards the light.
You move up towards the light.
Out of the earth.
And up into the world.
Feel yourself expanding out into the world.
Welcome the sunlight.
Welcome the fresh air.
Welcome your new life.
And if you have a sankalpa.
Recall your sankalpa now.
Your heart's deep prayer or vow.
Welcome it as it arises very naturally for you.
And if you don't have one.
Bring the awareness to the heart centre.
Observe the heart centre.
And now very slowly begin to turn your awareness back outwards.
Become aware of any sounds that are present around you.
Just let the awareness move between the different sounds.
Without becoming too involved in any one sound.
Just acknowledge that they're there.
Feel the feeling of the air against your skin.
The feeling of your body resting into the surface beneath you.
The feeling of the breath flowing in and out.
Watch the breath deepening.
The chest rising on the inside.
Inhalation.
And sinking on the exhalation.
And very slowly begin to make some movements to reawaken your body.
Moving the fingers and the toes.
The hands and the feet.
And give yourself a stretch in any way that feels good for you.
And when you're ready.
Slowly open your eyes.
Your practice of Yoga Nidra is now complete.
Thank you for listening.
