Hello.
Welcome to your Yoga Nidra practice.
My name is Megan.
I invite you to bring your body to the supine position,
Perhaps on your yoga mat or on your bed or a couch.
Bring yourself to a space where you can feel extremely comfortable and safe.
Gather any props that you may use and set yourself up with comfort and ease,
Being your highest priority.
Maybe you want a blanket to put over your body and perhaps a pillow for under your head and neck and under your knees.
As you settle in,
Notice your breath in your body and take a big inhale,
Sigh it out.
One more time.
As you exhale,
Feel your skin and muscles and bones drop down into the surface beneath you.
Feel yourself being held by the earth.
I invite you to take a moment to acknowledge all those who supported you in taking this time right now.
Notice and acknowledge the sacred land that you find yourself on.
Acknowledge the original custodians of the land.
And I invite you to cultivate a deep feeling of gratitude for yourself,
For whatever effort it took,
Big or small,
For you to be here right now.
Feel gratitude for yourself as you rest in comfort and ease.
Feel the ground beneath you.
Notice the parts of your body that connect to the surface you're laying on.
And notice the parts of your body that connect with the air,
The atmosphere around you.
I will guide you to rotate your awareness and attention through your body as I name different body parts.
I invite you to remain still in comfort and ease and bring all of your focus and awareness to the body part as I name it.
We begin inside the mouth.
The root of the tongue.
The tip of the tongue.
Your right cheek.
Your left cheek.
Your top and bottom teeth together.
Your jaw softened and relaxed.
Your top and bottom lip together.
Both nostrils.
Inhaling and exhaling.
Your right eye resting behind the lid.
All the muscles surrounding your right eye.
Resting with ease.
Your left eye resting behind the eyelid.
All of the muscles of your left eye resting with ease.
Your right eyebrow.
Your left eyebrow.
The middle point between your eyebrows.
The crown of the head.
The back of your head.
The nape of your neck.
Both shoulder blades.
Your entire spine.
From your neck.
Down to the tip of your tailbone.
The back of your hips.
The back of both thighs.
The back of your knees.
Both calves.
Both heels.
The toes of your right foot and the toes of your left foot.
All ten toes.
The top of both feet.
Both ankles.
Your right shin.
And left shin.
Both knees.
Your right thigh.
Your left thigh.
Both hip points.
Your lower abdomen.
Your navel centre.
The centre of your heart.
Your throat centre.
Both collarbones.
Both shoulder joints.
Your right upper arm.
Your left upper arm.
Both elbows.
Right lower arm.
Left lower arm.
Both wrists.
The top of both hands.
Your fingers on your right hand and your fingers on your left hand.
All ten fingers together.
Notice your whole body.
Your whole body.
Effortlessly resting.
I invite you to notice your breath.
Bring your awareness to your inhale.
And notice the soft expansion in your abdomen.
And feel the gentle release on your exhale.
Inhale.
Expand.
Exhale.
Let go.
Inhale.
Expand.
Exhale.
Let go.
Expand.
Release.
Expand.
Release.
I invite you to continue following your breath,
Counting down from the number 12.
Inhale 12.
Exhale 12.
Inhale 11.
Exhale 11.
If you lose your count,
Simply return to 12.
Inhale.
Exhale.
With each decreasing number,
Notice your body effortless.
Resting with ease.
Deep,
Wakeful relaxation.
Gently return your awareness to your whole body.
Resting on the earth.
Feel the points of your body being supported by the ground beneath you.
Take a gentle inhale and a long exhale.
If it feels good in your body,
I invite you to hold your inhale for however long feels good to you.
Then release the exhale.
Inhale.
Exhale.
With your eyes still softly closed,
Notice the space you're in.
Perhaps the blanket on top of you and any pillows underneath you.
As you feel ready,
Bring small movements to your hands and feet.
Gently waking up your body.
I invite you to cultivate gratitude for yourself.
For practicing today.
Notice what you notice.
Notice how you feel after your yoga nidra practice.
This feeling is always available to you.
It is always here for you.
Because this feeling of ease and comfort and rest is you.
Your practice of yoga nidra is complete.
My name is Megan.
Thank you so much for practicing with me.
