Welcome to Yoga Nidra.
Make sure that you are comfortable to begin with.
This practice can be done lying on your back,
In Shavasana,
With the legs slightly apart and the feet relaxed and with the arms at the sides of the body,
Palms facing upwards.
And if you need any extra support from pillows or blankets then take whatever you need,
Perhaps to support the head or the knees.
If you feel better lying in a different position then move to whatever feels the most comfortable.
You can also do this practice sitting.
The idea is that you can become so comfortable that you might even forget that the body is there at the back.
Close the eyes and allow the body to become still.
And as the body becomes more settled notice all the small movements that happen as it begins to relax more deeply.
Bring the awareness into the feet.
Feel the muscles in the feet beginning to relax and the ankles.
Feel the ankles relaxing.
Move the awareness into the legs and watch the legs as they just let go.
Watch the hips relax,
The buttocks,
The abdomen and the chest all letting go.
And the lower back.
Feel how the tension is leaving the lower back,
The middle back,
The upper back,
The shoulders,
The arms,
The wrists,
The hands,
The fingers and the neck.
Feel the neck relaxing and notice how the head is becoming heavy and the face is softening as tension leaves the jaw and tension leaves the whole of the body.
Now bring the awareness to the breath.
Watch the air as it enters and leaves the body.
Watch the abdomen and the chest expanding as you breathe in and contracting as you breathe out.
And notice how with every exhalation the body is able to let go and relax even more deeply,
Sinking into the surface beneath.
Now moving to the ears,
Can you feel the sensation of the air on the inside of the ears?
Become aware of the sounds that you can hear with your hands.
Without getting too involved in where they are coming from just notice each sound as it arises and then drifts away.
This is your time for your relaxation.
There is nothing you can do to get this wrong.
You can continue to follow my voice or you can just drift away.
If you fall asleep it just means that your body needs to sleep.
You can't get it wrong.
So welcome whatever arises with an open heart knowing that it's perfect for you today.
And now allow to arise a sense of being totally safe and well.
You could remember a time when you felt safe and well or you could imagine a situation where you would feel absolute safety and wellbeing.
Allow this feeling to arise and welcome it into every cell of the body.
Complete safety and absolute wellbeing.
This is your inner resource and you can return to it at any time.
Bring the awareness to the heart centre and with the awareness at the heart centre invite the deep inner peace that's available to all of us.
You might like to introduce an affirmation mentally stating the words I am peaceful three times.
Now taking the awareness around the body allowing it to rest it feels at each point as it's named.
Beginning at the top of the head and the space between the eyebrows.
The space between the collar bones.
The right shoulder.
The right elbow.
The right wrist.
The right thumb.
Index finger.
Middle finger.
Fourth finger.
Fifth finger.
The right wrist.
The elbow.
The shoulder.
The space between the collar bones.
The left shoulder.
The left elbow.
The left wrist.
The left thumb.
Index finger.
Middle finger.
Fourth finger.
Fifth finger.
The left wrist.
The elbow.
The shoulder.
The space between the collar bones.
The heart centre.
The right side of the chest.
The heart centre.
The left side of the chest.
The heart centre.
The navel.
The space below the navel.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
The right ankle.
The knee.
The hip.
The space below the navel.
The left hip.
The right hip.
The left hip.
The knee.
The ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The hip.
The space below the navel.
The navel.
The navel.
The heart centre.
The space between the collar bones.
The space between the eyebrows.
The top of the head.
The space between the eyebrows.
The space between the collar bones.
The heart centre.
Resting the awareness at the heart centre.
Notice how still the body has become.
The body has become so still,
As if fast asleep.
Watch the stillness in the body.
Stillness in the body.
But although the body appears to be perfectly still,
There is still some movement happening.
Notice the movement of the abdomen and the chest as you breathe in and out.
The heart is beating.
The blood is circulating.
Become aware of the movement within the body.
And what would it be like to experience both of those at the same time?
Can you watch the stillness and the movement as they happen simultaneously?
Is it possible to experience stillness and movement together?
Bring the awareness to the heart centre.
Imagine a golden light shining at the centre of the heart.
As you breathe in,
The golden light expands and fills the whole of the chest.
And as you breathe out,
It contracts back into the heart.
Let the light expand so that as you breathe in it fills the whole of the body.
And as you breathe out it becomes very very small,
Deep within the heart centre.
And let the light expand even further so that it fills the room you are in.
And on the exhalation it can contract even more deeply inside the heart.
Continue to expand this light to fill the whole of the building and to contract it further into the heart.
Expanding out into the world,
How far outwards can the light expand and how far inwards can it contract?
One,
Two,
Three,
Cmillic you are with us.
Now bring the awareness to the space behind the closed eyes.
Observe the space behind the eyes,
Just watching whatever arises.
There may be shapes,
Patterns,
Pictures,
Or perhaps darkness.
There is no right or wrong,
Simply observe whatever arises.
Now I'm going to name some different things.
Allow an impression of each one to arise spontaneously.
It may come as an image,
Or a feeling,
Or impression.
There's no need to force it,
Simply allow each one to arise on its own.
Starting with a burning candle.
Waves crashing on a deserted beach.
A lake surrounded by snow-capped mountains.
Hugging a loved one.
A yogi in meditation.
A doorway in a wall leading to a secret garden.
A dove.
A circle of people holding hands.
The sun setting over a desert.
A field of lavender.
Stepping into a cool river on a hot summer's day.
Walking through a forest with the sound of a pan flute far away in the distance.
The full moon in the starry sky.
Receiving a gift.
Footprints in the sand.
Bringing the awareness back to the heart centre.
Resting the awareness at the heart centre.
You are free to be.
Pure.
Unlimited.
Infinite.
Resting at the heart centre.
Allow the deep peace to nourish the whole of the body.
And making the intention to bring this deep feeling of peace with you.
To carry it with you for the rest of your day and beyond.
If you like,
You can mentally state the affirmation again three times.
I am peaceful.
Allowing to arise again this sense of complete safety and wellbeing.
Welcome it into the whole of your being.
This is your inner resource.
You can return to it at any time during your life.
Total safety.
Absolute wellbeing.
And remembering to welcome whatever is arisen during this practice with an open heart.
Knowing that it is exactly what you need today.
Now bring the awareness to the ears and become aware of the sounds that you can hear.
No need to get involved.
Move from sound to sound,
Enjoying each one as it arises and fades away again.
Welcome the sense of hearing.
Become aware of the skin.
Notice any area of the body where you can feel the air against your skin.
And welcome the sense of touch.
And if you like,
You can very slowly begin to blink the eyes open.
And close the eyes very slowly,
Several times,
To allow the light back in.
And welcome the sense of sight.
Bringing the awareness into the mouth,
Just observe what you feel in the mouth.
Allow the tongue to receive sensation within the mouth and welcome the sense of taste.
And the nose.
Move to the nose and welcome any aroma that enters on your inhalation,
Welcoming the sense of smell.
Now begin to move the body a little more,
Moving the fingers and the toes and the ankles and the wrists.
And start to stretch in any way that feels comfortable.
Take your time,
There's no rush.
When you're ready,
Roll to your side and slowly make your way back to sitting.
This practice of yoga nidra is now complete.
Thank you for listening.
