Allow the body to rest comfortably on the floor.
Legs extended,
Arms relaxed,
Palms open.
And gently close your eyes.
Begin to be aware of your breath in your body.
Be aware of your body in this space.
And be aware of this moment in this space.
Come into the present moment with your whole heart.
And begin to slow your breath down.
Breathing in and out of your nose.
Inhaling for four.
Exhaling for six.
And you might like to bring in a pause between your inhale and your exhale.
Do whatever feels comfortable for you today with full awareness and full intention.
And with that breath,
Invite all of your awareness to come inside.
You can let go of the outside world for this practice.
This is time for you.
For you to reconnect.
For you to recalibrate.
For you to restore.
And for this time,
Let go to rest.
Come inside to your interior world.
Feel the weight of your body lying here.
The weight of your body being supported here.
Steadied here.
And in your mind's eye,
Silently repeat three times.
I am steady and safe.
I am steady and safe.
I am steady and safe.
Bring awareness now to the center of your chest.
And imagine a warm sanctuary here.
A steady light.
A place that remains constant.
A refuge that you can call home.
And rest here in this space.
And taking this warm light around your body now from the center of yourself.
Take this light to your right hand and imagine this light landing on the very tip of your right hand thumb.
First finger.
Second finger.
Third finger and little finger.
Imagine the light landing in the palm of your hand.
The back of your hand.
Your right wrist.
Your lower arm.
Elbow.
Upper arm.
And shoulder.
The right hand side of your chest.
To your hip.
Your thigh.
Your shin.
To your ankle.
The sole of your right foot.
And then watch in your mind's eye as the light lands softly on the tip of your right big toe.
Second toe.
Third toe.
Fourth toe and little toe.
Feel the whole of the right side of your body now.
Warm.
Illuminated with this light.
Then move your attention to your left hand and see the light drop onto the tip of your left hand thumb.
First finger.
Second finger.
Third finger and little finger.
It drops into the palm of your left hand.
Then to the back of your hand.
Your left wrist.
Lower arm.
Elbow.
Upper arm.
And shoulder.
The left hand side of your chest.
To your hip.
Your thigh.
Knee.
Shin.
Ball.
Sole of your left foot.
And again in your mind's eye see the light now land onto the tip of your left big toe.
Second toe.
Third toe.
Fourth toe and little toe.
The whole of the left side of your body now.
Lit up.
Warmed with your light.
Now move your attention to the back of your body.
To your heels.
Right and left.
Your calves.
And to the spaces behind your knees.
Backs of your thighs to your glutes.
Right and left.
And then watch as the light rises up your spine.
From the very base of your spine.
Lower back.
Middle back.
All the way to the nape of your neck.
Your right shoulder blade.
And your left shoulder blade.
To your head.
Your whole head.
Every strand of hair on your head.
Warmed.
By your light.
Moving your attention to the crown of your head.
And then your forehead.
Feel your forehead soften with the warmth of your light.
Right eyebrow.
Left eyebrow.
And the space between your eyebrows.
Right eye.
And left eye.
Right temple.
Left temple.
Your right ear.
Inner and outer.
Your left ear.
Inner and outer.
Your right cheek.
And your left cheek.
Your nose.
The bridge of your nose to the very tip of your nose.
Your upper lip.
Your lower lip.
Both your lips together.
Your teeth and your tongue resting softly in your mouth.
Your jaw.
Loose.
Letting go.
Your chin.
And your throat.
Right collarbone.
Left collarbone.
And the space between your collarbones.
The right side of your chest.
The left side of your chest.
Illuminated.
Warmed with your light.
Your abdomen.
Your pelvis.
The whole of your right leg.
And the whole of your left leg.
The whole of your right arm.
And the whole of your left arm.
Both your arms.
Both your legs.
Your whole chest.
Your head.
Your whole body.
Your whole body.
Your whole body.
Warmed by your light.
Rest in this awareness.
Warm.
Illuminated.
By your light.
Sense a grounding in your body.
Strength through the centre.
An openness in your chest.
Grounded.
Strong.
And feel your breath landing here.
Allow that strength of your centre to welcome the breath.
And to release the breath.
Open.
Strong.
And grounded.
And with this groundedness you feel.
Give way to a sense of being heavy in the body.
Feel your body sink onto the ground beneath you.
Weighted and heavy.
Completely letting go.
To the ground beneath you.
And then allow a sense of lightness to come into your body.
A sense of openness.
A weightlessness.
Before returning again to a heaviness in the body.
And move between these two opposite states of awareness.
These states of being.
Perhaps bringing in breath.
As you breathe in you feel that sense of weightlessness.
And then as you breathe out allow the heaviness to return.
A welcome weightedness.
A welcome grounding.
And then let go of both.
Go beyond the opposites of heaviness and lightness.
And rest in the awareness that holds them both.
Knowing this place is the place that holds everything.
I invite you now to bring your attention to Chittikash.
The space behind your closed eyes.
Rest here without any expectation.
Allowing yourself to rest in this place and simply be.
Imagine here a mountain at sunrise.
The deep roots beneath the tree.
A calm ocean.
A candle flame steady in still air.
The open horizon.
The dawn of a spring morning.
Fields of lavender as far as the eye can see.
The center of your being.
Your steady heart.
Your steady heart.
Your steady heart.
Allow all of these images to now dissolve.
And rest in the pure awareness within.
Rest as awareness itself.
As we draw to the end of practice.
I invite you to repeat your sankalpa three times.
With your whole steady heart.
I am steady and safe.
I am steady and safe.
I am steady and safe.
Begin to notice the sounds around you.
Begin to notice the sensation of touch on your skin.
Maybe the air brushing your skin.
Or the sensation of the textures of clothes or covers over you.
Bring yourself back into your body.
With your breath.
Taking some long deep breaths.
As you begin your return to your world.
You might like to bring in a small movement here.
Maybe wiggling your fingers and toes.
And ever so gently open your eyes.
Welcoming yourself back to your world.
With your strong and steady heart.
Taking all the benefits of this practice with you.
As you return to your daily life.
And may the peace which passes all understanding.
Keep your heart and mind in the knowledge and presence of love.
This practice of yoga nidra is now complete.
And in these times remember your heart is as steady as your breath.
Keep breathing,
Keep loving.
Shine bright,
Shine bold,
Shine in love.
