Welcome to this practice of yoga nidra.
This practice is designed to guide you into a state of deep rest,
One that mimics the brainwaves of sleep,
So you can offer your body the deep resets it may have missed.
Welcome in calm and restoration.
Take some time to bring the body into a comfortable laying position.
Ensuring the body is fully supported and at ease.
Softly closing down the eyes.
Closing out the outside world.
Tuning inward.
Unclench the hinges of the jaw.
Relax cheekbones,
Temples.
Soften the space between the brows.
No wasted energy.
Invite a sense of effortlessness or heaviness to the limbs as you let go.
Fully held by gravity's gentle embrace.
Sinking into comfort.
Sinking into stillness.
Cocooned here in your yoga nidra nest.
Begin now to settle your awareness on the breath.
Breathing slowly.
Breathing gently.
A slow soothing breath.
Choose to surrender with each exhale.
Preparing the body for the sweet oasis of yogic rest.
Welcome your sankalpa,
Your intention.
And if you aren't working with a particular sankalpa,
You may choose to silently repeat,
I allow myself to rest fully and deeply.
As you repeat the words,
Feel your whole body affirming your sankalpa.
And releasing your sankalpa now.
Thinking,
Dissolving into feeling.
Let your awareness gently drift through the body,
Guided by the sound of my voice.
And starting with sensation inside the mouth.
The tip of the tongue.
And the space beneath the tongue.
Inside the right cheek.
Inside the left cheek.
Lips.
Corners of the mouth.
The tip of the nose.
Bridge of the nose.
Right eye.
And all of the intricate little muscles at the back of the eye.
Softening.
Left eye.
And all of the intricate little muscles at the back of the eye.
Relaxing.
Centre of the forehead.
Crown of the head.
And the entire scalp.
Neck.
Centre of the throat.
And the centre of the chest.
Right shoulder.
Elbow.
Wrist.
Palm of the hand.
Thumb.
First finger.
Second finger.
Third.
Little finger.
Back of the hand.
Shoulder.
The centre of the chest.
Right side of the waist.
Thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
The big toe.
Second toe.
Third.
Fourth.
And the little toe.
Top of the foot.
And sensing now the whole right side of the body.
Sensing the entire right side of the body.
Whole right side of the body lighting up with sensation.
And taking a moment now to migrate your awareness back to the centre of the head.
The centre of the chest.
Left shoulder.
Elbow.
Wrist.
Palm of the hand.
Thumb.
First finger.
Second finger.
Third.
And the little finger.
Wrist.
Elbow.
Shoulder.
Left side of the waist.
Thigh.
Knee.
And the back of the knee.
Lower leg.
Ankle.
Sole of the foot.
Big toe.
Second toe.
Third.
Fourth.
And the little toe.
Top of the foot.
And sensing now the entire left side of the body.
Whole left side of the body alive with sensation.
The entire left hemisphere of the body.
And can you sense now the entire body as one?
Simmer in the awareness of the whole body as one.
Does awareness exist inside your body?
Or does the body exist inside your awareness?
Sensing the entire body as you breathe.
Feel the natural rhythm of your breath.
Gentle rising and falling in the chest and belly.
The breath breathing you.
Effortless.
Natural.
Begin to conjure the sensation of heaviness or sinking within the body.
Whole body sinking.
Whole body heavy.
And now inviting the sensation of weightlessness or floating.
Whole body floating.
Floating on the breath.
And can you imagine the body settling into the sweet spot between heaviness and sinking?
And weightlessness.
All the effort dissolving.
Sense the energy or pulsing that exists at the third eye point.
Resting your attention gently here at the centre of the forehead.
From this place invite into the mind's eye an image of the first touch of sunlight reflecting on ocean waters.
A field of fragrant lavender swaying in the breeze.
A vibrant red sky at dusk.
A spectacular full moon.
Stars twinkling against a black sky.
A vast night sky.
Feel yourself enveloped by the darkness of the vast night sky.
Absorbed in stillness.
Dwell in the tiniest moment of stillness.
In the depths of your being.
You might like to reintroduce your sankalpa now.
Repeating silently like a mantra.
Softly releasing the mantra now.
Become present with all sensations within your awareness.
Sense the gentle undulation of breath.
The touch of ground beneath you.
Sensing the body's edges.
The outline.
You might begin to deepen the breath.
Breathing fresh prana or energy into the body.
Take as much time here as you need.
Savouring the gentle transition to wakefulness.
Invite any movements or stretches that feel good.
And in your own time opening the eyes.
Thank you for practicing with me.
Namaste.
