Welcome to this Yoga Nidra.
Please prepare your body by coming to lie on your back.
Make sure that you are as comfortable as you can be.
So you may wish to place something underneath the body for softness,
Potentially something under the back of the head.
And make sure that you are warm.
So just cover yourself with a blanket.
And then settle yourself back.
Position your feet about hip distance apart.
Bring your arms a comfortable distance away from the body.
And then just softly close your eyes.
Just take a scan of your body position and the clothing now.
Notice if there are any areas that need to be modified.
So that you can really find a point of comfort.
Make those final adjustments now.
And then settle into stillness.
So throughout this practice of Yoga Nidra we want to try and just do a few things.
The first one is to keep the body as still as we can.
And the second one is to stay awake.
It is common to fall asleep in Yoga Nidra and if that happens that is okay.
But try your best to stay with the guidance of my voice throughout and keep your mind awake whilst the body is still and relaxed.
So just invite your forehead to soften now.
Relax your eyes.
Cheeks.
Let the jaw loosen.
Relax the tongue.
And just watch the gentle flow of the breath coming and going throughout the body.
Now we will begin the process of scanning awareness around the body.
So just following the sound of my voice from point to point.
And as I name each part of the body just bring your full attention there.
Notice the sensation.
Feel the energy in the area of the body.
Or maybe just repeat the body name in your mind.
We will begin now by bringing awareness to the crown of the head.
The crown of the head.
Now the forehead.
The right eyebrow.
The left eyebrow.
The centre of the eyebrows.
The right temple.
Left temple.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
The right nostril.
The left nostril.
The upper lip.
The lower lip.
The inside of the right cheek.
The inside of the left cheek.
The teeth.
The tongue.
The upper jaw.
Lower jaw.
Chin.
Throat.
The back of the neck.
And the back of the head.
Now just feeling the sensations in the entire face and head.
Moving your awareness now to the right collarbone.
The left collarbone.
The right shoulder.
Left shoulder.
The upper right arm.
Upper left arm.
The right elbow.
Left elbow.
The lower arm on the right side.
Lower arm on the left side.
The right wrist.
The left wrist.
The right hand thumb.
The index finger.
Middle finger.
Ring finger.
And the little finger.
The palm of the right hand.
The back of the hand.
Now feeling the whole right arm and hand.
The left hand thumb.
Index finger.
Middle finger.
Ring finger.
And the little finger.
The palm of the hand.
The back of the hand.
Now feeling the whole left arm and hand.
Bringing awareness to the right side of the chest.
Left side of the chest.
Centre of the chest.
The right shoulder blade.
Left shoulder blade.
The right side of the ribcage,
Front and back.
The left side of the ribcage,
Front and back.
Feeling the upper abdomen.
The navel.
The middle back.
The right side of the waist.
Left side of the waist.
The lower back on the right side.
Lower back on the left side.
The navel.
Lower abdomen.
Awareness in the right hip.
Left hip.
The front of the pelvis.
The back of the pelvis.
The whole of the right thigh.
The whole of the left thigh.
The right knee.
Left knee.
The right lower leg.
Left lower leg.
The right ankle.
Left ankle.
The whole of the right foot.
Top of the foot.
Sole of the foot.
All five toes.
The right big toe.
Second toe.
Third.
Four.
And fifth toe.
Feeling the whole right leg and foot.
The whole of the left foot.
The top of the foot.
Sole of the foot.
All five toes.
The left big toe.
Second toe.
Third.
Four.
And fifth toe.
Now feeling the whole left leg and foot.
Now begin feeling the entire body.
As much sensation as you can.
From the crown of your head to the tips of your fingers and your toes.
As much sensation as you can throughout the entire body.
Now bring your awareness back to the subtle sensation of the breath.
Just noticing any movement as your breath comes and goes in the body.
And start to extend your awareness into your surroundings.
Begin to notice any sounds.
And then start to visualize the room that you're laying in.
Picturing the floor,
The ceiling,
The walls,
Any objects or furniture.
Let the breath begin to deepen.
Slowly,
Slowly,
Slowly,
Let the breath begin to deepen.
Bringing your awareness back from the state of yoga nidra and extending it out into your surroundings.
And as you breathe deeper,
The body begins to energize.
And some small movements can be introduced into the fingers and the toes.
Make those larger into the wrists and the ankles.
And eventually drawing your knees into your chest and giving yourself a hug.
From there,
Just roll over to your right side and pause for a moment.
Gently blink your eyes open.
And use your hands to soften your body.
And support yourself as you make your way back up to seated.
The practice of yoga nidra is now complete.
