Welcome to this yoga nidra practice.
Let's find a spot on our mats or a comfortable space on the ground.
We'll begin in savasana.
So please sit with knees bent,
Place the hands behind the knees,
Soften and curve the spine,
Relaxing the spine from the base.
Roll down gradually until the spine,
Back and head are lowered to the ground.
Extend one leg at a time,
Placing the feet a little wider than hip width apart.
Allow the ankles and feet to relax and roll outward.
A rotation may occur at the hips,
Enabling the back of the hips to relax into the ground.
Place the arms apart from the body with palms turned upwards,
Enabling the back of the shoulders to release toward the ground.
Guide the chin toward the chest to bring length to the cervical spine.
Allow the shoulder blades to soften inward to the body and the chest will rise and expand slightly and naturally,
Giving greater ease to breathing.
Now close down the eyes,
Softening the gaze under the closed eyelids.
We now give full attention to the body to enable the experience of deep relaxation.
As much as possible,
Allow your hearing to remain connected with the guidance now being given.
Try to maintain awareness rather than falling asleep.
The body will become gradually relaxed and still.
The mind will produce less thought and find calm and peace.
So allow your back body to rest into the floor.
Allow the ground to give you full support.
Notice the muscles,
The feeling of muscle gripping the bone.
In this practice,
Your breath will aid your relaxation.
So observe the natural rise and fall of the navel as you breathe.
Feel the presence of breath within your body.
Now we will rotate awareness throughout the body to assist the body to release more deeply.
There is nothing to do.
We bring awareness to the part of the body named and then move on to the next.
So first,
Let us bring awareness to the right side of the body.
Bring awareness to the right thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Right hip,
Thigh,
Knee,
Calf.
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe.
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The whole of the right side of the body completely relaxed.
Breathe the right side body.
Bring awareness to the left side of the body.
Bring awareness to the thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
Waist,
Left hip,
Thigh,
Knee,
Calf.
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe.
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe.
Fifth toe.
The whole of the left side of the body completely relaxed.
Breathe the left side of the body.
Bring awareness to the back body,
Back of the legs,
Buttocks,
Tailbone,
Whole of the spine,
Shoulder blades,
Back of shoulders,
Back of the neck,
Back of the arms.
The whole of the back body completely relaxed.
Breathe the back body.
Bring awareness to the back of the head,
Sides of the head,
Crown of the head,
Forehead,
Nose,
Mouth,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Lips,
Tongue,
Root of the tongue,
Jaw,
Chin,
Throat,
The whole of the head completely relaxed.
Feel the cooling breath in the head,
Bring awareness to the front of the body,
Collar bones,
Chest,
Centre of chest,
Abdomen,
Navel,
Lower back.
Lower abdomen,
Front of the legs,
Front of the arms,
The whole of the front of the body completely relaxed.
Breathe the front body.
The whole of the right side of the body relaxed.
The whole of the left side of the body relaxed.
The whole body completely and deeply relaxed.
The whole body still.
Return awareness to breath.
See all of your attention within the breath.
Observe the steady rhythm of the breath.
All of the in-breath,
All of the out-breath.
Observe the pauses between the in-breath and the out-breath.
Allow the breath to guide you deeper and deeper within.
If you feel yourself letting go of the breath and expanding into a vast internal space,
Go with that.
The mind will become quiet and a profound natural internal peace will open to you.
Observe the breath.
Through the breath,
Return awareness to your whole body.
Slowly return awareness to the back of the body.
Feel the contact of the body with the ground.
As you breathe,
Guide awareness down through your legs to your feet and toes.
Flow awareness down through your arms to your hands and fingers.
Slowly return movement to the toes and fingers.
Gradually begin to move other parts of the body.
Allow all movement to be slow and gentle.
Slowly draw your arms overhead and move into a gentle full body stretch.
Bend your knees and roll onto your right side.
Rest in this position for a few breaths.
Rise slowly to a sitting position that is comfortable.
Keeping your eyes closed down and maintaining connection with your restful state.
Observe how you feel.
Is there any difference in your state from when you started the class?
Allow yourself to enjoy stillness and silence for a few moments.
Bring the palms together at the centre of the chest.
Practice three full breaths.
Carry the state of peace and relaxation with you into the activity of your life.
It is always there just beneath the surface and just a breath away.
