If you'd like to make yourself really,
Really comfortable,
And just check to see if you could make yourself,
If you could make yourself perhaps 10 to 15% more comfortable.
Just pause for a moment.
Just pause,
And open your eyes,
And look around your space,
And look at the space,
Just the space,
Not what's in the space,
Just the space,
And then gently close your eyes again,
And taking another pause,
Listening to the sounds outside,
If there are any sounds outside,
Maybe there are sounds far away,
And then maybe there are sounds nearer to you,
Or sounds in your room,
Just noticing those sounds,
Pausing again,
Noticing your body lying on your surface,
Your bed,
Or your floor,
Your mat,
Noticing your surface,
And that it's connected to the earth,
And you're connected to the earth.
Allow the earth to support you,
Allow the earth to let you rest and relax,
Giving in to the earth,
And taking another pause,
Please take three long,
Slow,
Deep breaths,
Three long,
Slow,
Deep breaths.
The practice of Yoga Nidra begins now.
I'd like to invite you to take a journey around the body,
And I'll be naming parts of the body.
When I name them,
Take a pause and take your attention to that part of the body.
You might wish to repeat that part in your mind to yourself,
But take a pause and take your awareness to that part.
We'll start on the right-hand side,
Right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the body,
Right waist,
Right hip,
The knee,
Lower leg,
Heel,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Upper arm,
Shoulder,
Armpit,
Left side of the body,
Left waist,
The hip,
The thigh,
Knee,
Lower leg,
Heel,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
The heels touching the floor,
Back of the calves,
The back of the thighs touching the floor,
Your buttocks touching the floor,
Parts of your lower back touching the floor,
Your shoulder blades,
Shoulders,
The whole of the spine,
The whole of the spine,
The whole of the spine,
The back of the neck,
Lower part of the skull,
Back of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
The nose,
Upper lip,
Lower lip,
The chin,
The throat,
Right collarbone,
The left collarbone,
The bone in the middle of the chest,
Right side of the chest,
Left side of the chest,
The diaphragm,
Lower belly,
The pelvis,
Right leg,
The left leg,
Right leg,
Left leg,
Together,
Right arm,
Left arm,
Right arm,
Left arm,
Together,
The head,
The whole of the head,
The whole body,
The whole body,
The whole body,
Pausing now to notice your breathing,
Just noticing,
Just noticing your breath,
Breathing in and out,
And in and out,
And maybe notice if there's a pause between the breaths,
Between the in-breath and the out-breath,
And between the out-breath and the in-breath,
It may be barely perceptible,
But just notice,
Noticing your breathing,
Noticing if there's a pause,
And be silent for a little while while you notice,
As you continue to notice your breathing,
Maybe your breathing is like the waves of the sea,
As the waves of the sea come in and out,
So your breath is moving in and out,
And the waves of the sea also pause between the wave that comes in and the wave that goes out,
The wave that comes in and the wave that goes out,
And maybe you can visualize being on a beach,
Looking at the sea,
As the waves come in and out,
Maybe you can notice that pause,
That slight pause,
That change in direction,
Like a moment in time,
A moment of space,
However small the pause is,
Your breath in its own rhythm,
The waves in their own rhythm,
Between the pauses,
Between the space,
And perhaps you can visualize looking into the distance,
Across the sea to the horizon,
And pause to take in that view,
That space,
Possibilities in the space,
The vast space,
The vast space of the sea,
The waves moving in and out,
And your own breath,
In their own rhythm,
The rhythm of nature,
The rhythm of nature,
Your own nature,
The nature of the sea,
Pausing every now and again,
And taking another pause now,
To listen again to the sound of your breath,
Listening just to the sound of your breath,
And pausing to listen to any sounds that there may be in the room,
Or any sounds just outside the room,
Or even sounds that are further away in the distance,
Maybe you can hear those in this moment of pause,
And pausing,
Are there any smells in the room that are familiar,
Familiar smells to you in the room,
Pausing again to feel your body on the floor,
On the ground,
On the earth,
Feel the touch of your clothes,
Feel the weight of your blankets,
Feel the coolness of the air on your skin,
And pause again to become aware of your space,
Aware of the space that you're in,
And as we move now to a more wakeful state,
Take a stretch and a yawn,
A big stretch and a yawn with your eyes closed,
Taking a stretch and a yawn with your eyes closed,
And hugging your knees into your chest,
And just rolling your back on the mat,
And rolling over to one side,
Rolling over to one side just to rest for a moment,
And then sitting up still with your eyes closed,
And then sitting up still with your eyes closed,
Rubbing the palms of your hands together,
Generating some heat,
And then placing your palms over your eyes and looking into the darkness of your palms,
Resting your eyes,
And gradually bringing your hands away,
Letting the light in,
Back in your own space,
Practice of yoga nidra is finished,
Thank you for your practice.
