Welcome to your yoga nidra practice.
Make sure that you are comfortable and ready to begin.
Take any support that you need for your body,
Any pillows,
Blankets,
Anything you need to feel as comfortable as you can possibly be.
And yoga nidra is usually practiced lying in shavasana so lying on your back with your arms a little away from your sides and with the palms of your hands facing upwards and with your legs a little wider than hip distance apart But if Shavasana doesn't feel like a position that you can comfortably rest in then find another position that does So you could bring your feet to the floor at hip distance apart and let your knees drop in together or you can bring the soles of your feet together and let your knees open out to the sides or find any position that feels comfortable for you.
And you can even do this practice sitting if that's what feels best.
Once you've found your comfortable position to rest in just feel into the feeling of your body completely supported by that surface beneath you Just take a moment to notice how safely held your body is.
Notice how with every breath the whole of your body becomes more relaxed.
With every breath,
Tension releases from your muscles.
With every breath any thoughts of cares or worries from the day are gently carried away.
Making space for your practice.
Making space for your rest.
And just send your awareness outwards to the sounds that are present in your environment right now.
Let the awareness move from sound to sound.
Just acknowledging the sounds that are there.
There's no need to get too involved in what those sounds are or where they're coming from.
Just observe them.
And know that none of the sounds can disturb you as you practice.
They can only help to enhance your experience.
And just take a moment to acknowledge that this is your time for your rest.
For your healing.
Your tea for rejuvenation.
There is no way to get this practice wrong.
You are free to follow my voice for as long as that's useful for you.
You're also free to drift away and ignore me.
And if you find that you fall asleep it just means that your body needs to sleep and is taking advantage of this time to get the rest that it needs Just take a moment to thank yourself for giving yourself this gift of rest.
This gift of healing.
This gift of insight.
And we're going to take a journey around the body.
Bring the awareness to rest at each body part as its name.
Beginning with the right hand thumb.
Bring the awareness to rest at the right hand thumb.
The right index finger.
The right middle finger.
The right ring finger.
The right little finger.
The palm of the right hand.
On the back of the hand.
The right to race.
The right fora.
Right elbow.
Be a Pear Arm.
The right shoulder.
The right side of the chest.
The right side of the abdomen.
The right twice.
The right hip.
The right side.
The right knee.
The lower leg.
The right angle.
The right heel.
The soul of the right fit.
The top of the right foot.
And each of the right toes one.
Fool.
Bring the awareness to the whole of the right thing.
The whole of the right place.
The whole of the right arm.
The whole of the right side of the body.
Moving to the left side bring the awareness to the left hand thumb the left index finger.
The left middle finger.
The ring finger.
The Little Finger.
The palm of the left hand.
The back of the hand.
The less grace.
The left forearm.
The left elbow.
He appeared calm.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
Bless Thigh.
The knee.
The lower leg.
The left ankle.
The last year.
The soul of the left foot.
The top of the face.
And each of the left toes one.
And 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.
Moving up the back of the body,
Bring the awareness to the right here.
In the last year.
The back of the right knee.
The back of the left knee.
The right buttock.
The left button.
The whole of the spine.
Send the awareness up every vertebrae of the spine.
And the right shoulder blade.
Nevertheless,
Show the blade.
The back of the neck.
The back of the head.
The top is the head.
Moving down the front of the body bring the awareness to the forehead.
To the right eyebrow.
The left eyebrow.
The eyebrow center.
In the right temple.
The Left Temple.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nails y aple.
No,
No,
I won't let it.
The chin.
Fair Joe.
The right colour base.
The left collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The centre of your chest.
The navel.
The lower abdomen.
The right tip.
Their left hip.
The right knee.
The left knee.
The right ankle.
The left angle.
The right toes.
In the left tense.
The whole of the body.
The awareness to the whole of the body.
Awareness on the whole the body.
Bring the awareness to the breath.
Watch the breath flowing in and out of the nostrils.
Follow the triangular breath.
The breath flowing in through the separate nostrils.
Flowing up to the eyebrow centre.
And follow the breath as it flows back out again.
Now extend that triangle into your arms and your hands So as you breathe in the breath flows from your hands,
Up your arms,
Up through the nostrils to the eyebrow centre.
And as you breathe out it flows back out through the nostrils down the arms to the hands and watch the triangular breath flowing up the arms to the eyebrow centre.
I'm back down to the heights.
And then move the breath into the legs and the feet Inhale from the feet,
Up the legs.
Up the sides of the body to the nostrils and to the eyebrow centre.
Exhale through the nostrils and down the sides of the body and down the legs to the feet.
Breathing a large triangle over the whole of the body.
Then move the awareness away from the breath.
Feel into your body.
I feel the body becoming very happy.
Feel your body becoming heavier Debbie.
Feel your body becoming so heavy that it sinks into the air.
Happy Earth.
And have the air.
And becoming one with the air.
Welcome the feeling of heaviness.
Throughout the whole of the bottle.
The feeling of heaviness throughout the whole of the body.
And now the feeling of lightness.
Feel your body becoming lighter.
And lighter.
Feel your body becoming so light.
It floats up.
Up into the sky.
Becoming one with the sky.
Feel the body becoming lighter.
And lighter.
You Night.
Heaviness and lightness together.
Welcome both feelings as they coexist inside your body at the same time.
Feel the body so heavy that it sinks into the earth.
So light that it floats away into the sky.
At the same time.
The feelings of heaviness and lightness together.
Heaviness and lightness.
Together.
Bring the awareness to the eyebrow centre.
Watch the eyebrow centre.
Notice any shapes.
Any colours or patterns at the eyebrow centre.
Perhaps just darkness.
About getting involved in what you see.
Just watch.
And keeping the awareness at the eyebrow centre.
I'm going to name some different things.
Allow an impression of each one to arise.
There's no need to force anything to happen.
Just allow each one to come however it comes.
Beginning with the setting sun A flickering candle.
A pile of stones on a hilltop.
A garden of flowers.
I felt that.
A unicorn.
White clouds in a blue sky.
A waterfall.
An elephant.
Stars in the night sky.
The sun rising on a misty morning.
You Bring the awareness to the heart centre.
You Best here.
In the peace of the heart centre.
Free to be.
If you have a sankalpa.
Recall your sankalpa now.
Your heart's prayer over.
Welcome it as it arises naturally.
And if you don't have one?
Just keep your awareness at the heart center.
Observe what's happening at the heart centre.
And now very slowly begin to turn the awareness back outwards.
Notice any sounds that are present in your environment.
And just let the awareness move from sound to sound without getting too involved in any one side.
Just acknowledge that those signs are there.
You Feel into the feeling of your body resting into the surface beneath you.
The feeling of your clothing or your blankets against your skin.
The feeling of the breath flowing in and out.
Watch the breath as it flows into your lungs.
Watch your body moving with the breath.
And now extend that movement into your hands and your feet.
Into your fingers and toes.
And begin to circle the wrists and the ankles and when you feel ready give yourself a stretch taking your time,
There's no rush and when you're sure that you're wide awake again slowly blink your eyes open to complete the practice Thank you for practicing with me today.
