And when you're ready,
Let's get our warm cloths,
Blankets,
Make yourself really cosy,
Maybe dim the lights,
Perhaps put something over your eyes.
Get yourself as comfortable as you possibly could be.
So resting down,
And really feeling the back's contact with the ground.
And really feel the weight of the head.
And with that understanding of the weight of the head,
Then just let the weight go,
Let the ground hold the weight of the head.
And sense into the shoulders,
And again let the weight of the shoulders release.
And the hips,
Resting down into the ground,
Let the weight of the hips go.
And the legs,
And the feet.
Really feeling that the ground is holding your whole weight.
So we're going to focus on the back of the body.
Maybe there's sensation in the back of the body.
And we'll start with the left heel in a round of awareness of the body.
So left heel resting on the ground.
Back of the left ankle.
Back of the left calf,
Just give the weight up to the ground.
Back of the left knee,
Thigh.
Sitting bone,
Left sitting bone.
And in fact the whole left leg just being held by the ground.
Right heel,
Back of the ankle.
Back of the calf,
Back of the knee.
Back of the thigh.
Sitting bone.
The whole right leg just resting peacefully on the ground.
Tip of the tailbone and the lower back,
Softening.
Middle back.
And the upper back.
Left ribs.
And the right ribs.
Left shoulder.
And the right shoulder.
And the space between the shoulders.
The nape of the neck.
And the back of the neck.
And the back of the head.
So the sensation of the all the parts of the body in touch with the ground.
And just give that weight up downwards.
Almost like you can spread.
Crown of the head.
So just awareness of how the crown of the head usually feels.
And then we're going to move that sensation into spaciousness.
So almost like the crown of the head is dissolving and releasing.
Like there's a load more space to move into.
So left ear,
Normal shape.
And then it's relaxed shape,
Dissolving shape.
Right ear,
Normal shape.
Dissolving shape.
The forehead.
The eyes,
Left eye.
Finding space.
Right eye.
Finding space.
Third eye centre.
Let it be a little bit more expansive.
Nose.
Mouth.
Inside the mouth.
So normal shape.
And then a sense of spaciousness inside the mouth,
Around the jaw.
Throat,
Normal shape.
And dissolving,
Fading.
Space between the collar bones.
Left shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Dissolving into space.
Back of the hand in contact with the ground.
And back of the wrist,
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Feel that space around the hand.
And the back of the hand.
Back of the wrist.
And the whole back side of the arm,
Just resting peacefully on the ground.
Coming back to the space between the collar bones.
Left ribs,
Fading and dissolving.
Right ribs.
Almost a lightness in the chest and around the heart.
Upper abdomen.
Navel.
Lower abdomen.
Front of the hip.
Thigh.
Knee.
Lower leg.
Top of the foot.
And ankle.
The sense of the front of the hip.
The sense of the hip.
The sense of the hip.
The sense of the hip.
The sense of the whole.
The sense of the front of the body,
The whole front of the body.
Being more spacious.
Whilst the back of the body is completely in touch with the ground.
Then sensing into the whole body.
Shape of the whole body together.
And those two opposites.
Forming one quality within the body.
A mixture of lightness and stability.
So feeling into the shape of the whole body,
The whole body lying on the ground.
The whole body relaxing.
The whole person practicing yoga nidra.
And just get a sense of expansion through the whole body as you inhale.
And coming to ground as you exhale.
Few more of those breaths,
Which bring the qualities of lightness and stability together.
And then sensing into the texture of the mat where you're lying.
The feeling of the blanket.
And your clothing.
The softness of those fabrics.
Take a few breaths where you focus on the inhalations.
And feel that cool breath slowly waking you up in a really peaceful way.
Begin to move the fingers and the toes.
Begin to stretch and wake up in any way that feels good for you.
And slowly when you're ready,
Maybe rolling over onto one side.
And just resting a few moments,
A few breaths.
And then coming up to seated.
Do feel free as well to just stay laying down if that's where you would like to be.
Thank you for practicing together.
