Welcome to your yoga nidra practice.
Make sure that you are as comfortable as possible to begin.
You might like to practice lying in Shavasana with your legs open to a bit wider than hip distance apart and with your arms a little away from your body with the palms of your hands facing upwards.
That sometimes Shavasana isn't the most comfortable position to rest in.
So if you don't feel like you can stay here for the whole of the practice,
Choose another position that feels better for you.
You can bring your feet to rest on the surface that you're lying on and allow your knees to fall together.
Or you can bring the soles of your feet together and let your knees drop out to the sides.
Or come into any position that feels comfortable for you.
You can even do this practice sitting if that's what feels best.
Make use of blankets and cushions or any other support that you need so that you can rest without feeling any distraction from your body.
And as you feel your body beginning to settle,
Notice how naturally your breath is beginning to slow down.
With every breath feel your body becoming more relaxed.
Resting more deeply into the surface that you're lying on.
Feel how every exhalation very gently carries any tension out of your body.
With every exhalation your muscles can relax.
With every exhalation your mind becomes more peaceful,
More quiet.
More at peace.
And just take a moment to acknowledge that this is your time for your rest.
For your meditation.
For your insight.
And just for now you can leave to one side anything from the day that does not serve your practice.
And give yourself permission for the duration of the practice to take this very well-deserved time for you.
Feel your body continuing to relax.
With every breath,
Feel your body becoming heavier.
Sinking into the surface that you're lying on.
Watch your breath continuing to slow down.
And just send your awareness out now to any sounds that you can hear in your environment.
And let your awareness jump from sound to sound.
Without getting too involved in any one sound,
Just acknowledge that those sounds are there.
And know that the sounds cannot disturb your practice today.
They can only help to enhance your experience.
During this Nidra journey,
You'll be connecting with the Rosemary plant.
And just see yourself now lying in the centre of a circle of rosemary bushes.
Feel those strong,
Secure rosemary bushes all around you.
Notice their green colour.
Perhaps the small purple flowers on them.
Breathe in the smell of the rosemary.
And know that here you are protected.
That the spirit of Rosemary is keeping you safe as you rest.
Here within this safe circle of rosemary bushes,
You are free to just be.
Rosemary is a plant that has a very special relationship with the memory.
So if there is something that you are intending to remember during this practice,
Whether that's something that you want to place into your memory to be able to recall easily,
Or something that you've forgotten that you want to recall and remember,
Just bring that intention into your awareness now.
And gently ask the spirit of Rosemary to support you with that memory.
And now let that go and know that the practice and the rosemary will be helping you with that memory all the way through the practice.
You don't need to think about it anymore.
And if you have an intention for your practice today,
Just bring that intention into your awareness now.
Whatever has inspired you to show up to practice yoga nidra.
Perhaps for rest,
For healing.
For insight to meditation.
Whatever has drawn you to practicing in this moment,
Just bring that into your awareness.
Technology.
May bring your awareness back to that circle of rosemary bushes.
And see a light beginning to radiate from the rosemary bushes.
Notice its colour.
See that healing light expanding,
Glowing more brightly.
See that healing light from the rosemary bushes shining towards you.
And welcome the light from the rosemary bushes as it illuminates your body's energy centres.
Welcome the light from the rosemary bushes to your eyebrow centre.
And your throat.
Welcome the light from the rosemary bushes as it illuminates your throat.
Your right shoulder,
Light from the rosemary bushes,
Illuminates your right shoulder.
You're right to open.
Your right wrist.
You're right,
Handsome.
Right index finger.
The right middle finger.
Ring finger.
The little finger.
The right wrists.
The right elbow.
The right shoulder.
The three.
The left shoulder.
The left elbow.
The left wrist.
The left hand thumb the left index finger.
The left middle finger.
The ring finger.
The little finger.
The left wrist.
The left elbow.
The left shoulder.
This rate.
The centre of the chest.
Healing light from the rosemary bushes illuminating the center 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.
Second toe.
Fact 10.
Fourth chain.
The fifth time.
The right ankle.
The right name.
The right tip.
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.
This thread.
The eyebrow center.
The top of the head.
Healing light from the rosemary bushes,
Illuminating the top of the head.
And see that light illuminating the whole of the right side of the body the whole of the left side of the body.
The whole of the body together.
Bring the awareness to the breath.
Follow the natural flow of the breath as it flows in and out of your body.
Watch the lungs expanding with the inhalation.
Contracting again with the exhalation.
Breathe that light from the rosemary bushes into your body.
See that light flowing in through the nostrils?
Through your windpipe into your lungs.
Bringing Rosemary's healing energy into your lungs.
Welcome the spirit of Rosemary into your lungs.
Into the whole of your body.
And on the exhalation feel anything that is no longer needed carried away with the breath.
With each inhalation breathing rosemary's healing light into your body.
Each exhalation breathing out any toxins anything that doesn't serve you Feel into your body.
And invite the feeling of clarity to arise.
The feeling of clarity.
If it helps you to recall the feeling,
You might like to recall a time when your mind was very clear.
Or you can just allow the feeling to arise by itself.
The feeling of clarity.
Welcome the feeling of clarity.
Feel the sensations that arise inside your body with the feeling of clarity.
And now the feeling of confusion.
Invite the feeling of confusion to arise.
Perhaps recalling a time where you felt very confused?
Or just allowing the feeling to come by itself.
The feeling of confusion.
Welcome the feeling of confusion.
Feel it vividly.
A feeling of confusion.
Clarity and confusion together.
Invite both feelings to arise together now.
Welcome them as they exist in your body simultaneously.
Feel the sensations that arise with clarity.
And with confusion.
Side your body together.
Experience clarity and confusion together.
Clarity and confusion together.
Now see yourself back inside your circle of rosemary bushes.
And see a figure gently emerging from the rosemary bushes.
Walking towards you.
This is the spirit of Rosemary.
Notice how the rosemary spirit appears to you.
As you meet you take a moment to introduce yourselves.
The rosemary spirit sits down beside you.
The communication opens.
Listen to the wisdom that the Spirit of Rosemary has to share with you.
May come as words,
Images,
Feelings.
Welcome whatever comes,
However that communication comes to you.
The rosemary spirit takes your hands.
The transmission of healing energy flows from the rosemary spirit into your hands into your body.
You welcome Rosemary's healing gift as they flow to wherever they're needed.
And if you have any questions or anything you would like to speak with the spirit of Rosemary about,
Continue your conversation with Rosemary.
Listening to any wisdom,
Any advice you receive.
And spend a little bit longer here.
Welcoming the presence and the company of the Spirit of Rosemary.
If you made an intention at the beginning of the practice for your memory.
Recall that intention again now.
There was something you're intending to place into your memory to recall easily when you need it.
Or something you've forgotten that you want to recall and to remember again.
Let's make that intention again now Know that the spirit of Rosemary is here helping you to remember,
Assisting your memory however you need it.
And as you come towards the end of your practice,
Take a moment now to thank the spirit of rosemary.
To say thank you for Rosemary's presence,
Wisdom,
Guidance and healing.
And know that you can always return here to reconnect with this plant anytime that you need to.
Now very gently begin to turn your awareness back outwards.
And become aware of any sounds that are present in your environment.
Just let the awareness move from sound to sound.
Without getting too involved in any one particular sound,
Just acknowledge that those sounds are there.
Feel into the feeling of your body resting into the surface beneath you.
Feel the feeling of the air flowing in and out.
And start to make some small movements to reawaken your body moving your fingers and your toes your ankles and your wrists When you feel ready,
Give yourself a stretch in any way that feels comfortable for you.
So you're taking your time,
There's no rush to get up.
And when you feel that you're wide awake again,
Slowly blink your eyes back open to return to your day.
Your practice of yoga nidra is now complete.
Thank you for listening.
