Welcome.
My name is Natalie and I am so happy you are here right now.
This practice is an anytime rejuvenation.
If you're feeling dull or stuck,
This is a quick practice for rejuvenation.
So first,
Get comfortable,
Either lying down or sitting.
And if you're sitting,
Make sure that you are supported.
Choose any position that's comfortable right now.
Getting ready for this practice for rejuvenation.
You can take a thin pillow or blanket under your head if you like.
Cover yourself with a blanket if you like.
Just do anything you need to do to get as comfortable as possible.
Now check for any lumps or bumps of clothing,
Jewellery or anything else that might distract you.
If you find any,
Adjust them now.
Now scan your whole body,
Making sure you're as comfortable as can be.
Feet relaxed.
Legs.
Hips.
Arms.
Shoulders.
Ciao.
Forehead.
Checking in and making any further adjustments if it will help you be your most comfortable.
Feel yourself settling in.
And now,
Setting aside anything that's happened before this moment.
Setting aside anything that's happening after this practice.
Bring all of your awareness into your practice for the next 15 minutes.
Setting everything aside for these moments to rejuvenate.
Now take a deep breath in.
And as you exhale,
Letting go of any tension,
Any fatigue.
Letting go of any thoughts,
Any need to do.
Just being.
This is your time for yourself.
Nothing to accomplish,
Just enjoying peace.
Make any final adjustments if you haven't already.
Now begin to experience the stillness even more.
Know that you can move,
But if it feels good,
Allow yourself to enjoy this stillness.
This chance to do nothing.
Resting.
Just as you like.
And if it feels restful,
Allow these words to be received energetically rather than mentally.
Even the mind can rest now.
In its place there is effortless awareness.
Feel all experience becoming more and more effortless.
Serene and effortless.
Yoga Nidra has now begun.
A series of energetic points will be named.
Allow awareness to flow freely from point to point.
Like connecting points of light or energy currents.
Start with awareness on the point between the eyebrows.
Experiencing energetically.
Rather than physically.
The point between the eyebrows.
The hollow of the throat.
The right shoulder joint.
Shifting freely.
The right elbow joint.
Wrist joints.
The right thumb.
Tip off the index finger.
Tip off the middle finger.
Tip off the ring finger.
Tip off the little finger.
Experiencing energetically the right wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat.
Over to the left shoulder joint,
Elbow joint,
Wrist joint.
The left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Back up to the left wrist joint.
Elbow joint.
Shoulder joints.
Hollow of the throat.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The navel center.
Tip of the tailbone.
The right hip joint,
Right knee joint,
Ankle joint.
The right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe.
Back up to the right ankle joint,
Knee joint,
Hip joint.
Tip of the tailbone.
Sweeping awareness to the left hip joint,
Left knee joint,
Ankle joint,
The left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe.
Back up to the left ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone,
The navel center,
The heart center,
Hollow of the throat.
The eyebrow center.
The eyebrow center.
The eyebrow center.
And now become aware of the breaths.
No need to change the breath in any way.
Simply bring your awareness to the breath.
As you exhale,
Feel that you let go of any fatigue,
Stress and tension.
And as you inhale,
Feel that you're pulling in boundless energy.
Exhale letting go of fatigue stress and tension Inhale filling up with boundless energy.
Now exhale from the crown of the head down to the toes.
And inhale from the toes up to the crown of the head.
Exhale from the crown of the head down to the ankles.
Inhale from the ankles up to the crown of the head.
Exhale from the crown of the head down to the knees.
Inhale from the knees up to the crown of the head.
Exhale from the crown down the spine to the tailbone.
Inhale from the tailbone up the spine to the crown.
Exhale from the crown down the spine to the navel.
Inhale from the navel up the spine to the ground.
Exhale from the crown down the spine to the heart center.
Inhale from the crown center up the spine to the crown.
Exhale from the crown down to the throat center.
Inhale from the throat center up the spine to the crown.
Exhale from the crown down to the bridge between the nostrils.
Inhale from the bridge between the nostrils up to the crown.
Now to the third eye,
Exhale down to the bridge between the nostrils.
And inhale from the bridge between the nostrils up to the third eye.
Back to the crown,
Exhale down to the bridge between the nostrils.
Inhale from the bridge between the nostrils up to the crown.
Exhale from the crown down the spine to the throat center.
Inhale from the throat center,
Up the spine to the crown.
Exhale from the crown down the spine to the heart center.
Inhale from the heart center up the spine to the crown.
Exhale from the crown down the spine to the navel.
Inhale from the navel up the spine to the ground.
Exhale from the crown down the spine to the tailbone.
Inhale from the tailbone up the spine to the crown.
Exhale from the crown of the head down to the knees.
Inhale from the knees up to the crown of the head.
Exhale from the crown of the head down to the ankles.
Inhale from the ankles up to the crown of the head.
Exhale from the crown of the head down to the toes.
Inhale from the toes up to the crown of the head.
Feel that the whole body is breathing in and out.
Inhaling cosmic energy from all around you.
Exhaling any energy blocks.
And continue to breathe this way for a few breaths.
Inhaling cosmic energy,
Exhaling any energy blocks.
Now bring your awareness back to your heart center.
Notice the heart center rising on inhalation.
Falling on exhalation.
Bring awareness back to your body.
This Yoga Nidra is now complete.
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space you're in.
Notice the sounds.
Introduce more movement in the body by taking a few deep breaths.
Now wiggle your fingers and toes.
And feel the energy come back to the body like electrical currents.
Stretch or move your body any way you like.
Continue to feel the energy coming back to your body.
And if you're lying down,
When you're ready,
Roll over to your right side.
And take a few deep breaths here.
Recalling any experiences from your practices today.
And if you were lying down,
Slowly and gently press yourself up to a sitting meditative position and keep your eyes closed if you can and take a deep breath.
Notice the energy rising as you sit upright.
We'll finish by chanting Aum three times and Shanti three times.
Aum is a universal vibration and Shanti means peace.
Feel how the energy will continue to rise while chanting.
Shanti,
Shanti,
Shanti.
And when you're ready,
Softly open your eyes and bring the rested,
Rejuvenated sensation into the room and into the rest of your day.
Thank you so much for practicing with me.
Until the next time.
Namaste.
