So welcome.
Welcome to this practice of yoga nidra.
And this nidra is,
The intention of this nidra is to give you a flavor of the Himalayan style of yoga nidra.
So bringing the awareness to the body,
The whole body.
And just finding a comfy and relaxing and restful way to ease down into your mat.
Making sure that the pillows,
The bolsters,
The blankets are being used in a way that feels really and deliciously and luxuriously comfortable.
And if there's any adjustment that you need to make that can enhance that experience in any way,
Then feeling free to do that.
And actually sometimes it can be a big adjustment.
You've got down there and you think,
Oh,
Too hot,
I want to take my jumper off.
And actually that's fine too.
Whatever feels like a lovely way to enhance that sense of luxury and rest.
And being aware of your whole body and all of the different parts of the body in contact with the floor,
Cushions,
Bolsters.
Noticing the different textures and pressures,
Almost as if with our awareness we can map out the landscape of our body as it settles down into the earth herself.
Becoming aware of a weightiness and a heaviness as we release and relax.
And as we settle down,
It's as if we can soothe the anamaya kosha,
The physical body.
Noticing any holding in the back of the neck,
Allowing the full weight of the head down into the cushion,
Into the mat.
Noticing any tension in the back around the shoulder blades,
In the hips,
In the pelvis,
In the legs.
And then bringing the awareness to the breath,
The soft flow of the breath.
Breathing into the navel,
Feeling the whole of the belly rise on the inhale.
And as if the energy is flowing all the way up from the belly,
All the way up.
And into the collarbones.
So with every inhale,
It's as if the energy is flowing all the way from the belly,
All the way up into the collarbones.
And on the exhale,
Flowing all the way back down.
Staying with the steady flow of that soft breath,
The easy breath.
Feeling the belly rise,
The energy come all the way up into the pit of the throat.
And then from the pit of the throat,
All the way back down.
And as the sky grows dark outside,
Coming to twilight,
It's as if we can imagine staring out at the open sky.
And as the clouds clear,
Seeing tiny pinpricks of light dotted,
Sewn like diamonds,
Fabric of the night.
And imagining that wonderful star-like energy in our own bodies.
And bringing the awareness to the eyebrow centre and placing there a tiny star.
Imagining a colour for your star.
Is it blue?
Gold?
Silver?
And from there,
Bringing the awareness down to the pit of the throat,
Placing another star to shine there.
And then over to the left shoulder,
Placing a star in the left shoulder.
Down in the left elbow,
A little star in the left wrist.
And in the tip of the left hand thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Tiny shining stars in the tips of the fingers of the left hand and thumb.
Bringing the awareness back up to the wrist,
The elbow,
The shoulder,
The centre of the collar bones.
And then over to the right shoulder,
Placing a tiny star in the right shoulder and one at the elbow and at the wrist.
And in the tip of the right hand thumb,
Second finger,
Third finger,
Fourth finger and fifth finger.
Bringing the awareness back to the star in the wrist,
Elbow,
Shoulder and back to the star in the centre of the collar bones.
Taking the awareness down the body now to the heart,
Placing in the centre of the chest behind the breastbone,
Another tiny star.
Over to the left side of the chest,
Placing a star there.
Coming back to the star in the heart and over to the right side of the chest,
Placing a star there.
Coming back to the star in the heart and then down to the navel,
Placing a star at the navel and coming down into the pelvis and in the centre of the pelvis behind the pubic bone,
Placing another star.
Coming over to the left hip,
In the centre of the hip,
The star and placing stars in the knee and the ankle in the tip of the left big toe.
Second toe,
Third toe,
Fourth toe and fifth toe.
Tiny little points of light in each of the toes on the left foot.
Coming back to the star in the ankle,
Knee and hip,
Back to the star in the centre of the pelvis and then over to the right hip,
Placing a star in the right hip,
A star at the knee,
A star in the ankle and in the tip of the right big toe.
Second toe,
Third toe,
Fourth toe and fifth toe.
The whole body mapped in stars.
Taking the awareness back up into the ankle,
Knee and hip,
Back into the centre of the pelvis.
Taking the awareness back up the body to the navel,
To the heart,
To the centre of the collar bones,
The pit of the throat and then coming up into the eyebrow centre to the first star placed.
Aware of that wonderful cosmic energy of the body mapped out in stars and it's as if the breath is like a gentle cosmic breeze.
Becoming aware of the whole body mapped in stars.
And then coming to soothe the body with the breath.
So taking the awareness to the eyebrow centre and breathing all the way down into the toes.
A little triangle of breath from the eyebrow centre,
Breathing all the way down into the toes.
And from the toes all the way back up to the eyebrow centre.
From the eyebrow centre following the breath all the way down to the toes.
And coming all the way back up to the eyebrow centre.
So keep following the breath flowing from the eyebrow centre to the toes and all the way back up.
A total of ten times.
Eyebrow centre,
Down into the toes.
From the toes back up to the eyebrow centre.
Fluid flow of the breath between these two points in the body.
So if you lose your way just start again but coming now to the end of this ten breaths and the awareness resting in the eyebrow centre.
And then from there bringing the awareness all the way down to the ankles.
And from the ankles flowing all the way back up to the eyebrow centre.
Flowing all the way down to the ankles.
All the way back up to the eyebrow centre.
A total of another seven breaths,
Ten in total,
Following this pathway,
This triangle of breath from the eyebrow centre all the way down into the ankles and all the way back up on the inhale.
Exhaling down,
Inhaling back up.
Bring the awareness once you've finished your ten breaths back up to the eyebrow centre and then following the breath all the way down the body to the knees.
And from the knees all the way back up to the eyebrow centre.
Slowing the awareness as it flows with the steady breath all the way down to the knees on the exhale.
All the way back up to the eyebrow centre on the inhale.
Soothing the energy body with every flowing sequence of breath.
And when you've done your ten breaths just bringing the awareness to rest gently in the eyebrow centre.
And from there taking the awareness all the way down to the pelvic floor,
The centre of the pelvic floor.
And then all the way back up to the eyebrow centre.
All the way down to the centre of the pelvic floor.
And all the way back up to the eyebrow centre.
Two more breaths,
A total of five breaths.
Bringing the awareness to rest gently in the eyebrow centre and then flowing from there into the heart.
From the heart all the way back up to the eyebrow centre.
A total of five breaths all the way down to the heart.
All the way back up to the eyebrow centre.
Bringing the awareness to rest in the eyebrow centre.
And then from there just flowing down to the centre of the collar bones.
From the collar bones back up to the centre of the eyebrows.
Down to the pit of the throat,
That soft space in between the collar bones.
And back up to the eyebrow centre.
A total of five breaths.
Slowing the awareness as the breath flows steadily soothing the body,
The energy body.
And then taking the awareness from the eyebrow centre directly in to the centre of the head in line with the eyebrow centre.
And from there flowing outwards to the eyebrow centre ten times.
From the centre of the head exhaling outwards to the centre of the eyebrows.
And coming all the way back in on the inhale.
A total of ten slow and steady breaths between these points.
The centre of the head and the eyebrow centre.
And bringing the awareness back from the centre of the head to rest gently in the eyebrow centre once you've completed those ten breaths.
And then flowing from the eyebrow centre down to the nostrils,
The end of the nostrils.
From the nostrils back up to the eyebrow centre on the inhale.
Fifteen breaths.
Breathing in to the nostrils and back to the eyebrow centre.
And then you've finished your fifteen breaths.
Just bringing the awareness to rest gently in the eyebrow centre.
And then the whole body.
So without disturbing yourself too much turning the body now to rest on the left side.
So it feels as if the right side of the body is open.
And for the next ten breaths you can breathing into that right side.
Breathing into the right side of the body for ten slow breaths.
Okay?
And when you've completed your 10 breaths,
Turning the body quietly and gently to rest on the right side.
So it feels as if the left side of the body is being breathed.
Every breath coming in the left side,
Gently opening,
Gently expanding with every breath in,
Relaxing with every breath out.
Stack of the needle to the left.
And when you have completed your 10 breaths,
Breathing into the left side of the body,
Simply turning yourself to rest on your back or back to your original position and imagining that the whole body is being breathed for 10 breaths,
The whole body.
Soft fluid flow of the easy breath,
The whole body.
And then letting go of any directional breathing,
Just resting the awareness gently in the eyebrow centre and then down to the centre of the throat and in the centre of the throat,
Imagining the image of a full moon.
And then coming into the heart space,
No image,
Just entering into that space of the heart,
That space of deep knowing and connection and offering here an invitation to listen.
Is nations.
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