Welcome to this yoga nidra practice.
Make sure that you are comfortable.
If you need to make any final adjustments then do that now so that you can rest peacefully without any disturbances from your body.
Close your eyes and bring the awareness to the breath.
Become aware of your natural inhalation and exhalation.
As you watch the air entering and leaving your body,
Notice the gentle movement of the chest and the abdomen expanding and contracting.
Become aware of any sounds that you can hear and just let the awareness jump from sound to sound without getting too involved in anyone.
Give yourself permission to surrender into rest for this next 10 minutes and make the intention to effortlessly receive all of the healing benefits of this deep state of relaxation and to return to your life after the practice re-energised and filled with vitality.
Now we will take a trip around the body,
Jumping to each point as it is named.
Starting at the right hand thumb,
The right index finger,
The right middle finger,
The fourth finger and the fifth finger.
The palm of the right hand,
The back of the hand,
The right wrist,
The right forearm,
The right elbow,
The right upper arm,
The right shoulder,
The right side of the chest,
The right side of the abdomen,
The right hip,
The right thigh,
The right knee,
The lower leg,
The ankle,
The sole of the right foot,
The top of the right foot,
The right toes,
The left hand thumb,
The left index finger,
The left middle finger,
The fourth finger,
The fifth finger,
The palm of the left hand,
The back of the hand,
The left wrist,
The forearm,
The elbow,
The upper arm,
The left shoulder,
The left side of the chest,
The left side of the abdomen,
The left hip,
The left thigh,
The left knee,
The lower leg,
The ankle,
The heel,
The sole of the left foot,
The top of the left foot,
The toes,
The right toes,
The left toes,
The right heel,
The left heel,
The right buttock,
The left buttock,
The whole of the spine,
The right shoulder blade,
The left shoulder blade,
The back of the head,
The top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The eyebrow centre,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The jaw,
The right collarbone,
The left collarbone,
The space between the collarbones,
The right side of the chest,
The left side of the chest,
The centre of the chest,
The navel,
The whole of the right leg,
The whole of the left leg,
The whole of the right arm,
The whole of the left arm,
The whole of the right side of the body,
The whole of the left side of the body,
The whole of the body together,
The whole of the body together,
Awareness on the whole of the body together.
Notice how quiet and still the body has become,
Rest the awareness upon this stillness,
The body so still as if it is fast asleep,
Awareness on the stillness in the body.
Now become aware of the movement and activity that effortlessly continue all of the time,
The flow of the breath,
The rising and falling of the chest,
The beating of the heart and the circulation of the blood.
Bring your awareness to the movement in the body,
Movement in the body and now holding the stillness and movement together,
Awareness of stillness and movement in the body together.
Recalling your intention to receive all of the healing benefits of the practice and to return to life re-energised and filled with vitality,
Begin to turn the senses back outwards,
In preparation to end the practice.
Notice any sounds in your environment,
Feel the air brushing against your nose and your skin and begin to deepen the breathing and make small movements with the fingers and toes gently encouraging the body to re-awaken.
When you are ready begin to blink the eyes open to let the light back in.
This practice of yoga nidra is now complete.
Thank you for listening.
