Yoga Nidra for digestion.
Prepare yourself for Yoga Nidra.
Sitting in a chair or lying down.
Make sure that you are completely comfortable.
Become conscious of your whole body wherever you are.
Aware of the parts of your body that touch the chair or the floor.
Any cushions,
Clothing.
Never mind if you are not settled yet.
You can continue moving and becoming comfortable.
Taking your time to do this.
Making sure you are entirely comfortable.
While still being aware of touch.
The touch of your body.
Wherever you are.
Make sure you are completely relaxed and comfortable.
And then just take a breath in,
A long slow breath in through the nose.
Breathe out through the mouth.
Letting go of any tension as best you can.
Breathing in again through the nose,
Nice and long and smooth.
Feeling any tension ebbing away from the body.
Bring all your awareness to your right ear.
Become aware of the shape of the ear.
Aware of sounds entering your right ear.
Listening.
Outside the room,
Within the room,
Wherever you are.
Listening to all the sounds that you can hear through your right ear.
And bringing your attention to the left ear.
Awareness of the shape of the ear.
And then reaching out like a sensor,
Like a radar from your left ear.
To hear all the sounds that you can hear predominantly from the left ear.
Searching for sounds.
Become aware of both ears.
Sound entering both of your ears.
Bring your awareness now to the edges of your nostrils.
And as you breathe in and out,
Pay particular attention to the fine nasal hairs of your nostrils.
Feel how they slightly move as you breathe in.
Slight coolness and they warm up and there's a slight movement as you breathe out.
Breathing in and out.
Seeing if you can be aware of scent.
What can you smell?
Following this all the way back.
Down the back of the nasal passages.
To the back of the throat and to the root of the tongue.
Awareness of the tongue,
The sides of the tongue,
The top of the tongue and the tip of the tongue.
Is there anything that you can taste?
Awareness of taste.
And gazing behind your eyelids.
What can you see behind your eyelids?
Is it completely black?
Is it blotchy,
Pixelated?
Different types of grey?
Colours?
A kaleidoscope?
Images,
Patterns?
Whatever you can see.
It is perfectly normal.
Now can you be aware of all five of these senses at the same time?
Touch,
Back of your body.
Touching the clothing,
Air,
Smell,
Taste,
Sound,
Sight.
How many of these senses can you be aware of simultaneously at the same time?
All of the senses.
Feeling,
Smelling,
Tasting,
Touching,
Seeing at the same time.
And just repeating to yourself three times.
I am aware.
I am practising Yoga Nidra.
I am aware.
I am practising Yoga Nidra.
I am aware.
I am practising Yoga Nidra.
And repeating the sound Kalpa for digestion three times.
My entire digestion is working efficiently and effortlessly.
My entire digestion is working efficiently and effortlessly.
My entire digestion is working efficiently and effectively.
Following my voice as I rotate around the bodily parts.
Alighting your attention to each part.
Perhaps visualising it full of light.
Or enlarged or warm or cool.
Or just simply repeating each body part in your mind after I do.
And just catching yourself when you drift off with your thoughts.
And come back to the body part that we are up to.
Beginning with right thumb.
Awareness of the entire right thumb.
Imagining that awareness travels like an electric pulse to each new body part.
So from the right thumb all the way up to the tip of the right pointer finger.
And then down and up to the second finger.
Third finger.
Fourth finger.
Aware of the thumb and all four fingers at the same time.
The right palm.
The back of the right hand.
The whole right hand.
Right wrist.
Forearm.
Right shoulder.
Right armpit.
The whole right arm.
Right side of the chest.
Waist.
Hip.
Shin.
Right ankle.
Back of the heel.
Sole of the foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole right foot.
Whole right leg.
Bring your attention now to the left thumb.
Following those electrical pulses all the way up to the tip of the left top finger.
Second finger.
Third finger.
Fourth finger.
Awareness of all four fingers and thumb together,
Simultaneously.
The left palm.
Awareness and aliveness of the left palm and the back of the left hand.
The whole left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
And armpit.
Whole left arm.
Whole left arm.
Left side of the chest.
Waist.
Hip.
Left thigh.
Kneecap.
Shin.
Back of the heel.
Sole of the foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole left foot.
Whole left leg.
Attention to the back of the heels.
Both calf muscles.
Behind both knees.
Behind both thighs.
Both buttocks.
Back of the waist.
Both shoulder blades.
Back of the neck.
And traveling from the base of the skull all the way down to the tailbone.
Awareness of the entire spine.
From the base of the skull all the way down to the tailbone.
And from the tailbone all the way back up to the base of the skull.
Behind the ears.
The crown of the head.
Right side of the forehead.
Left side of the forehead.
Eyebrow centre.
Right eyebrow.
Left eyebrow.
Right eye socket.
Left eye socket.
All the little muscles around the right eyeball.
Awareness of all the muscles around the left eyeball.
The whole right eye.
The whole left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The right nostril.
The left nostril.
Tip of the nose.
Top lip.
Top lip.
Bottom lip.
Both lips together.
Chin.
Front of the throat.
Right collarbone.
Left collarbone.
Breastbone.
Belly.
Pelvis.
Whole right arm.
Whole left arm.
Both arms together.
Whole right leg.
Whole left leg.
Both legs together.
The whole back of the body.
Whole front of the body.
Awareness of the whole body.
Both arms,
Both legs,
Torso,
The head.
Whole body,
Front and back,
Lying on the floor or in the chair.
Awareness of the whole body.
Bring your attention to the air coming in and out of your nostrils again.
And as you follow this natural rhythm in and out of your body,
Begin to count the breath backwards from 18,
Repeating the numbers in your mind.
I'm breathing in 18,
Breathing out.
Breathing in 17,
Breathing out 17.
In 16,
Out 16.
Continuing on your own.
If you lose count,
Gently bring your awareness back to 18 and start again.
Gently coming back to the breath.
Stop counting.
It doesn't matter where you are.
Bring your attention to the vast empty space behind your eyes.
Gaze slightly up and beyond as if looking to a mountain in the distance.
It's far off.
And as you're gazing here with your eyes,
Aware that this is the first part of your digestion.
Your eyes see and take in the colour and the arrangement of your food.
Greens,
Reds,
Yellows.
Healthy colours of food stimulating your digestion.
The very beginning of this process.
And coming down to the nasal passages where you can smell your food.
Smell the ripeness of the fruit or the aroma of food cooking.
Savouring the smell,
The scent of food.
Alight your attention to the mouth.
Awareness of your lips.
Do they feel soft,
Firm or somewhere in between?
Do they feel dry?
This is the entranceway for your food.
Come into the mouth,
To the teeth,
Where the food is chopped and broken down and masticated.
Where saliva begins the beginning of the breaking down of the food that enters your mouth.
The tongue salivates and the teeth chew.
The beginning of the whole process of peristalsis.
These beautiful pink healthy tubes begin to transport your food throughout your whole digested system.
The food goes down from the mouth to the stomach through the esophagus.
Gentle pulsing,
Squeezing motion.
Visualising pink healthy moist tissue transporting your food down to the stomach.
Here the stomach receives the well-chewed food and releases acid and juices to continue to break down this food,
This nourishment to be absorbed by your body.
This masticated food leaves your stomach and begins to head into the small intestine where the greatest amount of digestion takes place.
Many tubes squeezing and releasing,
Squeezing and releasing transporting your food.
Imagining this small intestine,
A nice healthy pink beautiful even and strong contractions transporting your food via the liver and the gallbladder where they release bile and filter poisonous waste from your body.
The gallbladder stores that bile for your liver.
Thank you liver,
Thank you gallbladder.
And then there's the pancreas along the way.
It produces digestive enzymes and insulin picturing your pancreas performing efficiently and effectively.
Producing just the right amount of whatever it is that your body needs.
And now the food has journeyed into the large intestine and the colon,
The ascending,
The transverse and the descending colon.
Food again continuing to be pushed along by peristalsis in these pink healthy tubes.
Squeezing and releasing,
Moving the waste of the food now and most of the nutrients have been absorbed now into the blood,
Into your cells and the waste is ready for elimination.
It's squeezed and moved down into the rectum.
The short end of the large intestine again is healthy,
Pink flesh free from cracks and bumps and lumps smooth walls squeezing and releasing till it gets to the anus.
The sphincter that automatically holds everything in place.
And this amazing digestive system of yours once it has gone through this wonderful healthy process from the eyes and the nose and the mouth all the way through the tubes and through all the process your anus easily releases healthy faeces healthy banana shaped faeces with ease no pushing or straining just a gentle release letting go letting go all that your body does not need anymore and with this whole process in mind thanking your amazing digestive system appreciating all that it does for you and picturing it in perfect shape soft,
Pink,
Smooth,
Glossy working in perfect order to absorb and release everything as it should spend a few more moments now picturing your entire digestive system working seamlessly and effortlessly as it should and taking this moment to thank your digestion thanking your mouth,
Your teeth,
Your tongue your throat,
Your esophagus,
Your stomach,
Your small intestine your liver,
Your gallbladder,
Your pancreas,
Your large intestine your rectum and your anus thanking this whole digestive system and returning to your sankalpa my digestion is efficient and effortless my digestion is efficient and effortless my digestion is efficient and effortless returning your awareness to the room that you're in by listening,
Listening to all the surrounding sounds again,
Bring your attention to your breath in and out of the nose and take some more deliberate breaths as you awaken the body breathing in,
Breathing out breathing in,
Breathing out awareness of touch,
The back of your body on the chair or the floor maybe begin to bring some movement gently nodding the head wiggling your fingers and toes,
Opening and closing your hands perhaps you need to wiggle,
Wobble stretch bring your hands onto your belly and rub your tummy and thank your digestion some more maybe you need to twist draw the knees in and out just feel your body,
Know what it needs listen to the body and move it in the way it needs to move right now and when you feel ready rolling onto your right side or your left side if you're pregnant or you have low blood pressure and just pause on your side for a moment resting,
Small smile at the corners of your mouth and when you feel ready bringing yourself all the way up into a seated position or perhaps you're already there take both palms onto the centre of your breastbone,
One hand on top of the other just feel the weight and the warmth or coolness of your hands on your breastbone feel the rise and fall of your ribs as you breathe in and out thank your body and thank yourself for taking this time this break to send love and healing to your digestion flutter your eyes,
Blinking your eyes rapidly up and down taking your arms up and wide and stretch and take a deep breath in and hold the breath while you're stretching arms wide,
Breathe out letting all your arms loose and floppy down thank you and enjoy your day,
Evening or morning
