Hi this is Lisa and welcome to this practice of yoga nidra.
Finding a soft cosy lying position,
Covering yourself with a blanket,
Perhaps your eyes as well.
Inviting in a softness and ease here.
Softening the face,
The jaw and slowly easing the head side to side.
Throat and neck softening and across the shoulders and down through the arms.
The palms slowly rolling away from side to the body,
Perhaps easing skywards as the fingers softly unfurl.
The spine is long and the legs are resting,
Perhaps with a pillow under the knees.
The feet resting,
Toes falling away from each other.
Awareness of the soles of the feet and the heels.
All the parts of yourself sinking into the support beneath you.
Are there any micro adjustments for you to make so that you can really ease into your space?
Resting fully into the support beneath you.
Sensing your breath,
Perhaps the cooler air through the nostrils as you breathe deeply in through the nose and releasing and breathing out through the mouth.
Breathing deeply in through the nose and breathing out perhaps with a sigh through the mouth.
As you rest here,
Just checking for any lumps or bumps in clothing,
Jewellery that might draw your attention away from this moment.
As you scan the body,
Feeling as comfortable as you can in this moment.
Checking there is nothing calling your attention away from this practice of yoga nidra.
Completely surrendering all doing.
Settling into stillness.
And sensing now any sounds,
Tuning in to sounds you may hear.
Receiving these effortlessly.
Sensing sounds outside the room and bringing your awareness and hearing into the room,
Receiving sounds within the room.
And sensing the soft sound of your own body breathing.
And saying to yourself,
I am practicing yoga nidra.
And bringing our focus to this spring season.
Know that spring is fully arriving now.
Nature is waking up after the rest,
Feeling renewed.
Ready to spring forward.
Days,
Sunshine,
Gorgeous yellow glow and the warmth.
Plants are springing up,
New shoots,
New buds on the trees.
And the birds singing brightly.
All of life is renewing.
And you invite for yourself to emerge in a radiant new form.
And sensing yourself springing forward with this renewed rhythm of nature.
Season of renewal is arising.
And allowing space for yourself to sense what you would like to move forward with.
Embracing new opportunities,
New growth,
New experiences.
And feel and sense with your heart.
Feeling into your heart.
Sensing into your heart's desire.
Spring is a season when the energy is amplified.
A renewed sense of movement,
Of momentum,
Of energy.
Inviting in your sankalpa.
Heartfelt intention.
New experiences.
I invite in new growth.
I invite in new perspective.
Perhaps you invite in your own sankalpa.
Your own intention you are easing and moving forward with in this season of renewal.
Saying it to yourself now.
And releasing this knowing that it is already manifesting.
As we now begin to take a journey through the body.
With awareness and curiosity.
We allow our mind to swiftly move from one part to the next.
With awareness and many sensations.
Any feelings arising we release without attachment.
Moving freely on.
We sense now the forehead.
And we sense the space between the eyebrows.
Awareness settling on the point between the eyebrows.
The point between the eyebrows.
Sweeping awareness to the hollow of the throat.
The right shoulder.
Right elbow.
Awareness effortlessly travelling deep into the body.
Down to the inside of the right wrist.
The soft skin.
And the inside right wrist.
The right hand thumb.
The index finger.
Middle finger.
Ring finger.
And the little finger.
Awareness back to the soft skin on the right wrist.
The elbow.
The shoulder.
Hollow of the throat.
Sweeping awareness over to the left shoulder.
To the left elbow.
Deep in the body effortlessly sweeping awareness to the inside left wrist.
The soft skin on the inside of the left wrist.
The left hand thumb.
The index finger.
Middle finger.
Ring finger.
Little finger.
Sweeping awareness to the soft skin once again on the inside left wrist.
The elbow.
The shoulder.
The hollow of the throat.
The heart centre.
Right side of the chest.
The heart centre.
The left side of the chest.
The heart centre.
Sweeping awareness to the navel centre.
The tip of the tailbone.
The right hip joint.
The right knee joint.
The soft skin on the inside of the right ankle joint.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Sweeping awareness to the right ankle joint.
The knee joint.
Hip joint.
Tip of the tailbone.
Gently sweeping awareness to the left hip joint.
Left knee joint.
Inside soft skin of the left ankle joint.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Awareness to the left ankle.
Knee joint.
Hip joint.
Tip of the tailbone.
Tip of the tailbone.
Navel centre.
Heart centre.
Hollow of the throat.
The eyebrow centre.
The eyebrow centre.
The eyebrow centre.
Releasing that now and the awareness sweeping to the chest.
Sensing the body breathing itself.
Like a wave of breath,
Belly rises,
Chest rises.
And with each out breath,
Belly gently softens,
Chest softens down.
Nothing to do,
Simply noticing.
With the awareness sweeping to the nostrils.
No changes to the breath needed.
Feeling the breath in through the nostrils.
Sensing them as two separate streams.
Flowing in through each nostril.
Meeting at the point between the eyebrows.
Two streams of breath.
Flowing in from afar through the nostrils.
Meeting at the third eye centre.
The centre point between the eyebrows.
Sensing the breath flowing in,
Two streams.
Meeting at the eyebrow centre,
The eye of your intuition.
Sensations at the third eye centre.
As the breath flows in to meet here.
And as you sense,
The third eye centre.
The awareness sweeps to the centre of the mind.
Behind the centre between the eyebrows to the centre of the mind.
Your centre for intuitive knowing.
And as your awareness settles in the third eye centre,
You invite energy.
You draw in prana.
Sensing the energy flowing in,
Two streams through the nostrils.
To the third eye centre.
To the centre of the mind.
Sensing where your energy flows.
You sense sensations here.
This flow of energy in through the nostrils.
The centre of intuitive knowing.
Releasing that now.
Beginning to sense the body breathing.
As it rests.
Knowing it's safe to do so.
Sensing heaviness in the body now.
Every part of the body becoming heavier and heavier.
When it's safe to feel heavier,
You feel supported.
You sink in to the surface beneath you.
Head,
Shoulders,
Arms.
The shoulders,
Arms and the legs.
The whole torso.
Feeling heavy and feeling supported.
Sensations of heaviness throughout the whole body.
Completely let go.
Knowing it's safe to do so.
Sensations of heaviness.
Now releasing sensations of heaviness.
And inviting in a sensation of lightness in the body.
The body becoming lighter and lighter.
Knowing it's safe to invite this sensation of lightness.
The body feeling lighter.
Left arm.
Right arm.
Left leg.
Right leg.
Hips.
Torso.
The head.
Filling with a sensation of lightness.
The entire body lighter there.
And releasing the sensation of lightness.
Completely letting it go.
And knowing you can return to this sensation of lightness or heaviness any time you wish.
Now bringing the awareness to the eyelids.
And seeing this as a screen for you to see any images.
And any thoughts or feelings arising.
Simply watching and releasing effortlessly with an awareness that's detached and calm.
A frothy mug of hot chocolate.
A frothy mug of hot chocolate.
A frothy mug of hot chocolate.
A cozy green blanket.
A cozy green blanket.
A cozy green blanket.
Morning sunlight streaming through a window.
Morning sunlight streaming through a window.
Morning sunlight streaming through a window.
Frogs spawn in a pond.
Frogs spawn in a pond.
Frogs spawn in a pond.
A bright blue sky.
A bright blue sky.
A bright blue sky.
A paperback book.
A paperback book.
A paperback book.
Tulips.
Dancing swaying in the breeze.
Tulips dancing swaying in the breeze.
Tulips dancing swaying in the breeze.
Fluffy white clouds.
Fluffy white clouds.
Fluffy white clouds.
Releasing these as I invite you into a visualisation,
Releasing my words if these do not resonate with you today.
I invite you to imagine you are standing with bare feet on the soft cool green grass.
A bright blue sky above you.
And you wiggle your toes as you sink into the soft cool carpet of grass beneath you.
The smell of spring is in the air.
The birds are singing brightly and loudly.
And the trees rustling in the gentle breeze.
Their fresh new shoots emerging towards the sunlight.
And the bright yellow trumpet heads of the daffodils sway in the breeze.
You stand tall.
Feel the warm sun on your face.
And your skin feeling and sensing the new life and rebirth of spring all around you and beneath you.
Sensing with your feet firmly supported on the soft carpet of grass of the earth beneath you.
And bringing your awareness to your heart centre once again.
Breathing into your heart centre.
Sensing a warmth and connection here.
And returning to your spring intention again.
Your sankalpa.
If you are unsure what your intention may be.
Perhaps saying I am open to new possibilities.
And I have abundant opportunities.
Whatever your sankalpa may be.
Saying it to yourself now.
Breathing your heart centre.
Releasing that now.
Knowing that your intention,
Your sankalpa is received deep in your being.
And already manifesting.
And releasing that now.
And gently becoming aware of your breath once again.
Gently bringing your awareness back.
Sensing the space around you.
Sounds around you.
Sensing touch.
Perhaps tips of your thumbs travelling across your fingertips.
The breath of your breath.
Blanket perhaps.
Sensing on your toes and your knees.
Beginning to deepen the breath.
Easing the body back.
Fluttering your eyelids open.
As slowly your awareness returns.
Stretching and easing.
And knowing that your yoga nidra is now complete.
Breathing deeply.
Knowing and inviting in sensations.
Anything that resonated with you,
Spoke to you from your practice today.
And taking it into the rest of your day.
