Please take all the time that you need to settle into a very safe and comfortable position to create your very own Nidra Nest,
Ensuring that all of your external needs are met,
Making no compromise on your comfort,
Gently closing down your eyes and bringing your awareness inwards,
Grounding yourself into this space by gently deepening your breath,
Take a slow breath in and a longer breath out,
Notice the gentle rise and fall of your belly,
Notice the sensation of your breath going in and out through your nostrils,
Using no effort at all as your body and mind start to relax.
Please take this time to plant the seed of your Sankalpa,
Your intention for your Yoga Nidra,
Positive statement in the present tense is a powerful tool for transformation as your subconscious mind becomes highly receptive,
You are welcome to choose one of your own,
You could repeat to yourself silently,
I am calm,
I am peaceful,
I am safe,
I am grounded.
Now imagine that you are stood at the top of a set of stairs,
You can see that there are nine steps in front of you and you have the inner knowing that these nine steps will lead you to a sanctuary of rest and relaxation,
Take a slow breath in and a longer breath out,
And on the breath out take one step down the stairs to step number nine,
Take another slow breath in and on the breath out take another step down the stairs to number eight and continue the rest in your own time,
Counting and stepping down towards zero and on every breath out feel yourself becoming more calm,
More rested and more relaxed,
Just know and fully trust that the more you let go the deeper you'll be held and supported and if and when you reach zero,
Imagine that you are lay somewhere in nature,
You are lay in nature and looking up at the night sky,
Take a moment to notice what you can see,
The clouds,
Stars,
The moon and then your awareness is drawn to one star in particular,
It is bigger and brighter than all the other stars in the sky and you notice that it has a bright blue starlight quality to it,
As you gaze at the brilliance of this one special star,
You notice that the star drifts towards you and lands on your third eye centre,
The space between your eyebrows and you notice that it has a special healing and nurturing energy to it,
You watch as the star drifts to the centre of your throat,
Blue starlight light,
Healing and nurturing energy,
Star moves to your right shoulder,
Right elbow,
Right wrist,
Tip of the right thumb,
Tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right little finger,
Right wrist,
Right elbow,
Right shoulder joint,
Centre of your throat,
Blue starlight light,
Healing and nurturing energy,
Left shoulder joint,
Left elbow,
Left wrist,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the left little finger,
Left wrist,
Left elbow,
Left shoulder joint,
Centre of the throat,
Blue starlight light,
Centre of the chest,
Healing and nurturing energy,
Centre of the belly,
Centre of the pelvis,
Right hip joint,
Right knee,
Right ankle,
Tip of the right big toe,
Tip of the right second toe,
Tip of the right third toe,
Tip of the right fourth toe,
Tip of the right little toe,
Right ankle,
Right knee,
Right hip joint,
Centre of the pelvis,
Left hip joint,
Left knee,
Left ankle,
Tip of the left big toe,
Tip of the left second toe,
Tip of the left third toe,
Tip of the left fourth toe,
Tip of the left little toe,
Left ankle,
Left knee,
Left hip joint,
Centre of the pelvis,
Centre of the belly,
Centre of the chest,
Blue starlight light,
Centre of the throat,
Third eye centre,
Healing,
Nurturing energy,
You then notice that all of those points on your body that have been touched by the star all light up at once you are surrounded by a constellation of bright stars,
Stars above you,
Stars below you,
Stars around you stars within you,
Stars sent for you,
Just take a moment to enjoy the glowing blue starlight light and to embrace the feelings and the sensations of being surrounded,
Held and supported by a healing and nurturing energy anchor into your breath and into your sankalpa intention,
I am peaceful,
I am safe,
I am grounded slowly bring a gentle awareness back to your breath,
Bring a gentle awareness back to your body if you wish you can just gently introduce some small movements through your fingers and through your toes and very gently just roll onto your side or into your most comfortable position the practice of yoga nidra is now complete,
Now just allow yourself to float in stillness into gently and softly drift off into deep,
Peaceful,
Restful sleep
