Good morning and welcome to your practice.
Make sure that you are comfortable if you need to make any adjustments to your body make any adjustments now so that you can rest comfortably without any physical distraction and as you feel yourself becoming more settled feel into the feeling of your body completely supported by the surface beneath you.
Feel into the places where your body connects with that surface beneath you.
And notice her with every breath.
Your body becomes heavier at each of those meeting points.
With every breath your body becomes more ready to enter into your relaxation.
And feel the feeling of the breath flowing in and out.
Welcome the air as it flows through your nostrils.
The first breaths of the morning.
Watch the air flowing into your body.
Welcome the life force.
The Prana.
That is so effortlessly moving into your body.
Gently energizing you for the day.
Send your awareness outwards to the sounds that you can hear around you.
The sounds of the day beginning.
Just notice whatever signs are there.
Acknowledge them.
There's no need to get too involved in what they are or where they're coming from.
Just welcome the different sounds knowing that they're not going to disturb you.
They can only help to enhance your experience.
And just take a moment now to acknowledge that this is your time for your practice.
For your meditation.
You can't get this practice wrong.
If you find that you fall back asleep it just means that you need a bit more sleep this morning.
If you find that you stop listening to my voice and drift away,
Just give yourself permission to go into your own experience.
Welcome this peaceful process of waking up.
For welcoming the morning and welcoming this new day.
And just become aware now of the rising sun.
Send your awareness out to the rising sun.
Just acknowledge the sun wherever it is.
Perhaps it's already risen into the sky.
Perhaps it's sitting at the horizon.
Perhaps it hasn't yet risen.
Just become aware of the sun.
And invite the morning sunlight.
To make its way to your body.
To your eyebrow centre.
Welcome the morning sunlight to your eyebrow centre.
So you see a golden ray of sunlight illuminating your eyebrow centre.
Move to your throat and welcome a golden ray of sunlight to your throat.
Welcome golden sunlight to your right shoulder.
Right elbow.
The right risk.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the middle finger.
The tip of the ring finger.
The tip of the little finger.
The right to rest.
The right elbow.
The right shoulder.
This way.
The left shoulder.
The left elbow.
The Lethgris.
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 depth of the little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The centre of the chest.
Welcome the morning sunlight to the centre of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The centre of the chest The navel.
The lower abdomen.
The right tip.
The right knee.
The right ankle.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifty.
The right ankle.
The right knee.
The right to hit.
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 way.
The Eyebrow Center.
The top of the head.
Welcome the morning sunlight to the top of your head.
And to the whole of the right side of the body.
Morning sunlight illuminating the right side of the body.
And the left side of the body.
The whole of the body.
Welcome the morning sunlight onto the whole of the body.
Morning sunlight illuminating the whole of the body.
Bring the awareness to the centre of the chest.
See a golden sun at the centre of the chest.
Watch the chest gently expanding and contracting with the breath.
As the sun shines at the centre of the chest.
See that sunlight radiating outwards with every breath.
Each time the breath flows in,
The chest expands.
The golden sun expands and radiates outwards.
See the golden sunlight expanding into the whole of the chest into the shoulders and the abdomen.
To the arms and the legs.
Watch the golden sunlight at the chest,
Expanding with every inhalation.
So that the whole of the body glows with golden sunlight.
Notice how still the body has become.
Body is completely still,
As if fast asleep.
Watch the sleeping body.
Observe the body as it rests so peaceful and still.
Although the body sleeps,
The consciousness remains awake and aware.
Become aware of the awareness.
The awareness that remains although the body sleeps.
The body sleeps.
The consciousness remains aware.
This is Yoga Nidra.
Rest here,
The body sleeping.
The consciousness awake and aware.
And bring the awareness to the eyebrows.
Observe the eyebrow centre.
Notice any shapes,
Any colours or patterns or perhaps darkness at the eyebrow centre Without forcing anything to happen,
Just observe whatever's there.
And keeping the awareness at the eyebrow centre.
I'm going to name some different things.
Allow an impression of each one to arise as its name.
Allow each one to come naturally,
However it comes to you.
Beginning with the sun,
Rising over snow-capped mountains.
White clouds in a clear blue sky.
A feather.
A daffodil Rays of sunlight glistening on the surface of a lake.
And Nam.
A waterfall.
Waves crashing on a quiet beach.
Dew drops on the grass.
A peacock?
Mist rolling over the hills.
A pathway leading into the forest.
A lotus flower.
And before you finish the practice see yourself moving through the day that is to come with ease,
With peace with fulfillment.
See yourself flowing through all of the things that you need to do.
Overcoming obstacles with ease.
Living the day with gratitude and joy.
See yourself happy,
Healthy and at peace.
If you have a particular intention for today,
Something that you wish to achieve,
A way that you wish to feel.
Bring that intention into your awareness now.
And just acknowledge it.
And now slowly send your awareness outwards.
And become aware of the sounds that are present around you.
The sounds of the morning unfolding.
The day beginning to take fold.
Come back to the breath,
In the morning breath.
Welcome the Prana.
The life force that flows into your body with every breath.
Feel the breath energizing the whole of your body,
Preparing your body for the day.
Breathe into your hands and your feet.
And start to awaken your body moving your fingers and your toes your ankles and your wrists Give yourself a stretch in any way that feels good for you.
And when you're ready,
Slowly open your eyes to begin your day.
Thank you for practicing with me this morning.
