All right.
So if you like you can also just cover the eyes with something and then just gradually letting the whole body settle,
Settling down.
Starting with each exhalation that you're just relaxing more.
So maybe the arms are slightly away from the body,
Feet slightly apart.
Close the eyes if that's comfortable and make some deeper exhalations.
Allow tension to release and unwind from the jaw and tongue.
The neck softening.
And the belly and the hips.
And let the legs feel heavy and relaxed.
Resting awareness on the exhalations.
And with each exhalation a sense of release.
Allow the energy to spread and release resting on the ground around you.
Feel the energy spreading,
Resting and relaxing.
Now we return to the image of the inhalation bringing the rising sun,
Feeling the energy softly through the body.
The exhalation,
The setting sun,
Moving into the stillness of night.
The rising sun of the inhalation.
Rising with the setting sun.
So we'll do a rotation of awareness through the body.
And maybe just invite the energy and colour of the rising sun or the setting sun.
You choose to rest on the area I mentioned and just let your awareness travel with my words.
Bringing the colour of light you choose.
So crown of the head bathed in light of colour of your choice.
Left ear.
Right ear.
Both ears together.
Brow of the face.
Feel the bathing of colour there,
Relaxing.
Left eye.
Right eye.
Both eyes together.
Nose.
Mouth.
Jaw.
Throat.
Space between the collarbones,
Bathed in light.
And take the awareness,
We're going to travel together from the space between the collarbones towards the left hand.
So take that colour across the left collarbone to the shoulder,
Down to the left elbow.
Left wrist.
Back of the left hand.
Palm of the left hand.
Thumb.
Indexed finger.
Middle finger.
Ring finger.
Middle finger.
Feel that energy in the whole of the left arm.
And travel back through the wrist,
Elbow,
Shoulder,
To the space between the collarbones.
Move towards the right,
Cross the collarbone,
Right shoulder.
Right elbow.
Wrist.
Back of the hand.
Palm of the hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Whole of the right arm.
Whole of the left arm.
And a circuit of energy,
Travelling through that arch.
Travelling back to the space between the collarbones.
Resting awareness there.
Travel down the breastbone,
Rest above the heart,
And let the colour you chose move through the heart centre,
Spreading to the left ribs,
To the right ribs.
Come back to the heart centre.
Travel through the midline,
Down to the belly button,
The navel.
And feel that light and colour spread from the navel outwards,
Bathing the belly.
Travel down to the pubic bone.
And then we'll journey left,
Towards the left hip,
Down towards the left foot,
Via the knee,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Whole of the left leg,
Bathed in light.
Travel back up via the ankle,
Knee,
Hip,
To the pubic bone.
Travel to the right hip,
Right knee,
Right ankle,
Top of the right foot,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Sole of the right leg,
Bathed in light.
And then that circuit from the tip of the right toes,
Travelling up,
Through the pelvis,
All the way down to the left toes.
So like a big curve of energy,
Curve of colour.
Travelling backwards from the pubic bone to the two sit bones,
Left sit bone,
Right sit bone,
Tip of the coccyx,
The tailbone,
Sacrum or sacred bone,
Left lower back,
Right lower back.
Return to the centre,
So lower back.
Travelling up the spine to the middle back.
Feel the left ribs,
Right ribs,
Back to the spine.
Travelling up to the nape of the neck,
Back of the neck,
Back of the head.
Feel the two arches of the legs and the arms.
Feel the abdomen,
The shoulders and the head.
Feel the front of the body and back of the body,
The whole body together.
The whole body bathed in light,
The whole body vibrant and healthy.
Return to the breath and feel the in breath bringing the rising sun,
Casting light on the whole body.
With the exhalation feel the sun setting and dropping,
Bringing the body into peace and darkness.
The inhalation bringing the light,
Exhalation setting and lowering,
Inhalation rising and illuminating,
Exhalation softening,
Darkening.
One more,
Bringing haa,
Tha,
The sun and the moon together within us.
Tuning into the back of the body,
Resting on the ground.
Feel the stability of the earth and welcome steadiness,
Stability into our bodies,
Into our minds.
Maybe tune in to the sensation of your clothing,
Sensation of the blanket,
Sensation of the ground below you.
Maybe visualize yourself laying in this room or your room practicing yoga nidra.
Observe your body relaxed,
Healthy.
Bring awareness to the sense of sound.
Hear noises close to the body,
Hear noises in the distance.
Be aware that the practice of yoga nidra is coming to an end and begin to feel sensation in the crown of the head,
The tips of the toes,
The tips of the fingers.
And begin to move the tip toes,
The tips of the fingers.
Maybe rock the head left to right.
Begin to start waking up in any way that appeals to your body.
What does your body need?
Maybe it's a stretch of the arms over the head.
Maybe it's a hug of the knees to the chest.
Maybe it's a roll to one side,
Whatever it is.
And when you're ready,
Slowly,
Gently rolling onto one side or the other,
Whichever side works for you.
And just tuning into yourself,
How it is the mind is feeling,
The spirit,
The body.
And when you're ready,
Make your way back up to seated.
Bringing the hands to the heart center.
Thank you for practicing yoga together today.
