Welcome,
My name is Niav and I welcome you to this Yoga Nidra deep relaxation of letting go.
So to prepare,
You will want to lay down on your back,
Maybe you are in the comfort of your own home.
If not,
Find or set up a cocoon for yourself in which you can wrap some warm blankets around you.
Perhaps you have an eye mask or you can close the curtains and prepare as if you would for sleep at night.
And then with your eyes closed,
Your feet apart and your palms facing skyward.
Now would be a good time to allow any fidgeting,
Any final corrections to position your body.
To allow this now just to dissolve into stillness.
And then take a long deep breath through your nostrils and as you breathe out,
Feel yourself letting go.
And become aware of outside sounds and push your awareness further out to any distant sounds outside the building that you are in.
And pushing out a little further,
More and then gradually,
Slowly rebound back into the building or the room that you are in.
And developing awareness of the room,
Of yourself laying on the floor and just become aware of the weight of your body lying on the floor.
And aware of your breathing,
Just that you are breathing nothing else.
Do not try to change your breath and do not concentrate,
Just listen and feel effortlessly awareness of your breath and awareness of your body.
And then begin your resolve or your sankalpa and repeat three times,
I am letting go,
I am letting go,
I am letting go.
And now we move into a body rotation of consciousness.
We will take a journey throughout the body and allow your mind to follow my voice freely from one body part to the next.
Beginning with the right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip.
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toe,
One,
Two,
Three,
Four and five.
Now move to the left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip.
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Now to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Pit of the throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes,
And now the back of the body,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Right back of the knee,
Left back of the knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Back of the head,
Top of the head,
The whole right leg,
The whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the head together,
Whole of the back together,
Whole front together,
The whole body together,
The whole body all together,
And become aware of the meeting points between the body and the floor,
The whole back of your body and the floor,
And feel this intensely and evenly,
Your whole back body and the floor,
And bring attention to the soles of your feet,
And become aware of the skin on the soles of your feet,
The sensations and the enlivening of the skin,
And then the heels to the tips of your toes,
And go now to the palms of your hands,
Feel the skin on the palms of your hands and your fingers,
Feel the skin and become aware of the lines on your palms,
On your fingers,
Intensely,
With full awareness of sensations of enlivening,
Tingling,
And bringing awareness to the face,
Become aware of the skin on your face,
And develop more awareness of the skin on your forehead,
Your cheeks,
Your chin,
And become aware of any lines on your face,
Feel the enlivening of sensations of the skin on your face,
And bring attention to the eyelids,
Feeling the meeting points between the eyelids,
And now your lips,
Feel the meeting points between the lips,
Fine line of gravity,
Feel intensely,
Sensations,
Enlivening,
And now bring your attention to the natural breath,
Become aware that you are breathing quietly,
Slowly,
Nothing else,
But releasing any grip,
And just dropping back beneath it all,
Noticing breath without changing,
Feeling the currents of the inhale and the exhale,
Softly rising and sinking,
Riding the currents of the belly,
Rising and sinking,
Feeling the out breath release from you,
And as you trust life,
Feeling the in breath as it meets and enters you,
Begin to deepen your presence at the end of your breath,
Right at the exhale,
Resting yourself into the little depth that is there,
The emptiness,
Nothing to do,
Nowhere to go,
But waiting for the next in breath to enter and fill you of its life,
Again,
Emptying at the end of each breath,
Finding rest and release there,
And again as the next in breath meets you,
To enter and fill you of its life again,
And continue for a few more breaths,
Really meeting its presence at the end of the breath,
Before life,
New life meets you with the in breath,
And just allowing what every exhale is dissolving,
And allowing what new life every inhale is filling in you,
And release this now,
Drop all effort,
Just allow the light of the breath to pervade your being with its newness,
Just as the sun lights up a whole sky,
And begin now to gently move your inner gaze towards your eyebrow centre,
Following the visions as I call them out to you,
An endless desert,
Torrential rain,
Snow-capped mountains,
Birds flying across a sunset,
Red clouds drifting,
Stars at night,
Full moon,
Waves breaking on a beach,
The restless sea,
Eternal restless sea,
And release that now,
Repeat your resolve,
The same you made at the beginning of the practice,
With feeling and awareness,
I am letting go three times,
I'm relaxing all efforts,
Again become aware of your breath,
Your natural rhythms,
And awareness of the shape of your body laying on the ground,
Just gently move your head,
Very gently,
Left to right,
And very gently move your toes,
And your feet,
And you might like to place your palms now just over your heart centre,
Thanking the wisdoms of your heart for letting go all that is not you,
And so when you are complete,
Take your time to gently open your eyes,
And move out of the practice very slowly,
And I wish you a very beautiful day as you wake into the new currents of your life,
Thank you so much for being here,
Until next time.
