Hello and welcome to this yoga nidra practice.
My name is Lynette and I invite you now to get comfortable.
So whatever that looks like for you,
You can lay down,
You can stay seated,
But support your body as much as you can,
However you can.
You can have a pillow under your head,
A blanket on top of you.
You can cover your eyes even.
And as you close your eyes and get comfortable,
Just for a moment,
Notice the external world.
Notice the sounds around you.
And allow your attention just to move from sound to sound,
Not getting caught on anyone.
And you can feel the temperature of the air on your skin and the sensation of the support beneath you.
Using our senses to be grounded and present in this now moment.
And I invite you to call back all parts of yourself.
So call back the one that was busy this morning back into your heart.
Call back the one that's thinking about what she has to do next or what he has to do next.
Call them back into your heart.
If there's a part of you that's feeling anxious or worried,
Call them back into your heart.
Call all versions of you from all timelines back into your heart into this moment now.
And bring your awareness to your heart,
Allowing everyone to land here softly.
Feel your eyes relax and your jaw unclench as you rest in this practice of yoga nidra.
Bring your awareness back to your heart space.
Like you're floating down from your thinking mind your thinking brain down to your heart space where you have a soft place to land and nothing to worry about here.
This is a little cave of your own just for you.
Space where you can rest and pause.
The space at the center of your heart space in the middle of your rib cage.
In or near your heart,
Your beating heart.
And I invite you to call forth the feeling of gratitude.
You can start by thinking of something you're grateful for and just feel what that feeling of gratitude feels like in your body.
What does it feel like to be so grateful for something or someone?
And allow this feeling of gratitude to grow.
First it fills your heart space and the space in your rib cage.
And then it starts to expand up and down and front and back and out to both sides,
The feeling of gratitude growing around you like a bubble.
A bubble of protection.
And you rest here in this feeling of gratitude.
And if you want you can even say to yourself,
I am grateful for this life.
I am grateful for this life.
And then you can repeat this to yourself a few times if you'd like or just soak in the feeling of gratitude and take three more breaths with gratitude.
And then you can just let your thoughts go.
And imagine yourself at the center of your heart space holding a candle,
A flickering candle.
This candle is guiding your way.
Lighting up each spot that you rest in.
From your heart space,
You move to the right shoulder.
Down the right arm to the wrist.
And into the palm of the right hand.
And the back of the hand.
And into all four fingers in your thumb.
Feeling your whole hand,
All together.
And this light with you travels back up the arm to the shoulder.
And it lights up the center of your heart space.
With your awareness you move to the left shoulder.
And into the palm of the left hand.
And the back of your hand.
And all four fingers and thumb all together.
Feeling into the whole left hand.
And you carry this light back up to your shoulder.
And back to the center of your heart space.
Light shining bright.
The light moves to the back right between the shoulder blades.
And up the back of the neck.
Around the back of the head.
All the way up to the top of the head,
Softening.
Traveling down the forehead,
Softening.
To the right eyebrow.
And left eyebrow.
Right eye.
And left eye.
And travel around the right eye.
The bottom to the temple.
From the outer edge of the eyebrow to the inner edge of the eyebrow.
Crossing over the bridge of the nose down below the left eye.
Around the temple.
And up over the left eyebrow all the way to the inner edge,
Making an infinity symbol.
As you travel across the bridge of the nose down under the right eye to the temple.
Around the eyebrow.
Crossing the bridge of the nose down below the left eye.
To the temple.
Over the eyebrow to the inner edge.
And once you cross the bridge of your nose you'll travel down the nose to the tip of the nose.
Right nostril and left nostril.
Right cheekbone and left cheekbone.
Right side of the jaw and left side of the jaw.
Your upper lip.
Lower lip.
Upper teeth.
Lower teeth.
Your tongue.
The tip of the tongue.
Your whole mouth and jaw,
All together.
Your whole face,
All together.
Your whole face and head,
Soften.
From the mouth to the chin.
From the chin to the throat.
Floating all the way back down to the center of your heart space.
Light flickering here.
And as you start to notice your body breathing.
You notice the candlelight get brighter as you inhale.
And softens as you exhale.
The candlelight gets brighter and the flame gets bigger as you inhale.
And the flame gets smaller as you exhale.
Inhale brighter,
Lighting up your whole body.
Exhale,
Softening in the darkness.
Inhale bright.
Exhale dark.
Breathe like this,
Seven more times,
At your own pace.
Light and dark.
And you can stop counting and just notice the body breathing.
As you relax your whole body.
Relax your whole body.
And travel all the way back into your heart space in the cave of your chest,
This quiet space just for you.
And once again,
Remember the feeling of gratitude.
Remember the feeling of gratitude.
And repeat to yourself,
I am grateful for this life.
I am grateful for this life.
The practice of yoga nidra is now complete.
And very slowly start to notice the space beneath you notice this,
The sounds around you.
Notice your body breathing,
And the temperature of the air on your skin.
As you pull yourself back to this present moment here now.
And when you feel ready.
You can open your eyes and carry on with the rest of your day.
Thank you.
