Make sure that you are comfortable.
Do whatever you need to do to make your body as comfortable as you can possibly be so that you won't be distracted at all by your body as you rest.
Make use of pillows,
Cushions or whatever you need and bring yourself into the most comfortable position that you can be in for this time of quiet rejuvenation.
And as you begin to settle,
Notice how effortlessly your body begins to ease into relaxation.
Feel into the support of the surface beneath you.
And notice how,
Safely supported by the earth beneath you,
Tension effortlessly begins to unwind as your body begins to let go.
In today's practice,
You will be guided into a quiet,
Restful state where your mind can rest free from stimulation,
Where your nervous system can rest and rejuvenate,
And where all of your body's natural healing processes will naturally be activated.
Right now,
Nothing is required of you but to simply be here.
You may continue to follow my voice all the way through.
You may drift away.
You may fall asleep.
There is no way to get this practice wrong.
This is your time for your rest,
For your well-being.
And all you need to do is just be here and welcome the practice.
Bring your awareness to the breath.
Follow the breath as it flows into your body,
In through your nostrils,
Down the windpipe and into your lungs.
And follow the breath back out again.
With every breath,
Feel the body becoming more relaxed.
Watch every exhalation carrying your body more deeply into relaxation.
And now just take a moment to notice the sounds that are present in your environment.
Let the awareness jump between all of the different sounds.
Without staying for too long with any one sound,
Acknowledge that the sounds are there and know that they will not disturb you as you practice.
Everything in your environment,
The surface beneath you,
The air that you are breathing,
The sounds that you can hear,
Are all serving to enhance your relaxation.
We're going to take a journey around the body.
Bring the awareness to rest at each point as it's named,
Beginning at the eyebrow centre.
Bring the awareness to rest at the eyebrow centre.
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 tip of the ring finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The centre of the chest.
The left side of the chest.
The centre of the chest.
The right side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
The second toe.
The third toe.
The fourth toe.
The fifth toe.
The 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 centre of the chest.
The throat.
The eyebrow centre.
The top of the head.
Rest the awareness at the top of the head.
Bring the awareness to the breath.
Follow the flow of the breath.
The air flowing into the lungs.
And back out again.
Watch the gentle expansion and contraction of the chest.
The chest expanding as you breathe in.
And contracting again as you breathe out.
Continue to follow the flow of the breath.
The gentle expansion and contraction of the chest.
And now move the awareness to rest at the centre of the chest.
At the heart centre.
Resting here in the peace of the heart centre.
Nothing is required of you.
You are free to simply be.
Very slowly begin to turn your awareness back outwards.
Notice the sounds that are present in your environment.
And just let the awareness move between the different sounds.
Without getting too involved in any one sound.
Just notice that the sounds are there.
Acknowledge them.
Feel into the feeling of your body resting on the surface beneath you.
The feeling of the air flowing in and out.
And begin to make some small movements with your fingers and toes.
Make some circles with your wrists and your ankles.
And when you feel ready give yourself a big stretch in any way that feels good for you.
When you're sure that you're feeling quite awake again.
Slowly blink your eyes back open to complete the practice.
Your practice of Yoga Nidra is now complete.
Thank you for listening.
