Welcome to this practice of Yoga Nidra,
A practice designed to induce deep bodily relaxation whilst remaining conscious in your mind to allow for creative expansion and a deep spiritual connection.
This practice is taken lying down on your back completely still with something covering your eyes if you need it,
Simply listening to the sound of my voice.
Now lying down on your back with your legs hip distance apart,
Arms out to the side and palms facing up.
Allow yourself to move and find comfort.
Take a deep breath in through your nose and a long sigh out through your mouth.
Repeat this a few more times,
Each time feeling fresh new inspired air being drawn into your lungs and the release of any negative stagnant energy as you exhale.
Checking in with yourself now to see where or how you could bring greater comfort into your position and make any adjustments that you need.
Throughout the remainder of the practice set the intention to remain completely still wherever possible.
Now allow your body to completely relax and fall asleep whilst your awareness remains awake saying to yourself in your mind I am practicing yoga nidra I am awake and alert.
All you need to do is listen to my voice and follow the guidance and as you do so feel yourself softening.
Feel yourself letting go with each breath.
Grateful to the ground below you for holding you safely in this space.
Taking another long deep breath in through your nose and a long sigh out through your mouth.
And another deep inhale through your nose,
Sighing all of that negative stagnant energy out through your mouth and feeling your body sinking deeply deeply into the ground below you.
Now take a moment to listen to the sounds that you can hear around you one by one.
And coming back to my voice begin to feel the sensation of joy moving around your body with your breath flowing into every cell.
Allow the feeling of joy to wash through you like a wave up through the ground below.
And from this place it's time to set your sankalpa or intention.
Your intention should be a short positive statement beginning with I am describing a state that you wish to cultivate and invite into your life.
Without overthinking just going with your first thought slowly repeat this statement silently in your mind three times.
Now we will rotate your awareness around the body parts.
As I speak simply move your inner awareness to the body part that I say as I say it.
Starting with the right hand.
Taking your awareness to the right hand fingers.
Back of the right hand.
Palm of the right hand.
And your whole right hand.
Now taking your awareness to your right forearm.
Right elbow.
The right upper arm.
Right shoulder.
And the whole of your right arm.
Taking your attention to your right ribs.
Your right waist.
Right hip.
The right thigh.
Right knee.
Right lower leg.
Take your awareness to your right ankle.
The sole of your right foot.
Top of the foot.
Right toes.
And your whole right foot.
Now taking your attention to the whole right side of your body.
Moving over to the left side.
Taking your awareness to the fingers on the left hand.
Back of the hand.
Palm of the hand.
And now your whole left hand.
Taking your awareness to your left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Your whole left arm.
Moving your attention to your left ribs.
Left waist.
Left hip.
Left thigh.
And to your left knee.
Moving your awareness to your left lower leg.
Left ankle.
The sole of your left foot.
Top of the foot.
Left toes.
And your whole left foot.
Now taking your attention to the whole left side of your body.
Moving your awareness to the top of your back.
Your lower back.
And both butt cheeks.
Feeling the back points of the body in contact with the floor.
Now bringing your awareness to your forehead.
To the right side of the head.
Left side of the head.
Your eyelids.
Feel your eyelids caressing your eyes.
Take your awareness to your nose.
Your top lip.
Your bottom lip.
And to the right side of your jaw.
Now the left side of the jaw.
Taking your awareness to the back of your head.
And now feel your awareness in your whole head.
Feeling your whole head.
Bringing your awareness to your chest and to your stomach.
And now notice that your entire body is completely relaxed.
Completely supported by the earth.
Bringing your awareness to your whole body.
Feel your whole body as one.
Now connecting back to your breath.
Feel your whole body expand on the inhale.
And allow your body to soften and release on the out breath.
As you inhale bring the energy of vibrancy and wakefulness.
As you exhale,
Exhale to clear and create space.
Dropping your attention another layer.
Dropping more deeply.
More deeply down.
Down into the ground.
Deeply down into the ground.
And feel yourself supported by the earth.
And now as you breathe you will count down backwards from 15.
So as you inhale count 15.
As you exhale count 15.
As you inhale count 14.
And as you exhale count 14.
Inhale 13.
Exhale 13.
And now continue alone inside your head from 13 to 1.
If you lose count simply begin again at 15.
Okay.
Now imagine yourself in a park in the early morning.
The sun has not yet risen and the park is deserted except for yourself.
It is a beautiful park,
Calm and peaceful and you walk across the springy grass.
Listening to the birds whistle and call as they welcome in the new day.
There are gardens of flowers,
Roses,
Yellow,
Pink,
Red,
Purple.
Smell their fragrance and see the early morning dew drops on their petals.
Nearby the garden is a fish pond.
Goldfish are swimming in and out amongst the water lilies.
See their graceful movements.
You walk between trees,
Beautiful trees,
Bare trees and trees with leaves.
Widespread trees and tall stately trees.
In the clearing is a small temple with an aura of light around it.
Go to the door.
It is cool and dim inside.
Inside on the walls there are pictures of great saints.
You sit down on the floor,
Close your eyes and become still.
A deep sense of peace and harmony envelopes you as the sounds outside fade into the distance.
Continue your awareness of meditation inside the temple and stay there for some time until peace and harmony pervade.
Now bringing your awareness back to your inner wisdom.
Bring your awareness to the dark space you see in front of your closed eyes.
Focusing your attention on the third eye point.
The point between the eyebrows but without any strain.
Watch the darkness that you see before you very carefully with detachment.
Do not become involved.
Rest your mind in this warm and friendly darkness.
If any subtle phenomena manifests for example colours or patterns simply take note of these and continue with your awareness.
If thoughts occur let them come and go but continue watching the dark space.
Continue with detached awareness.
And now coming back to the intention that you made at the beginning of the practice.
Repeat the same resolve silently to yourself three times with the same attitude.
Repeat your resolve three times clearly with feeling and emphasis.
And now become aware of your natural breathing.
Feel your body breathing naturally and become aware of your relaxed body on the ground.
Become aware of your arms and legs and your whole body lying stretched out on the floor.
Become aware of the meeting points between your body and the floor.
Begin to develop awareness of the room and the noises in the room and the noises outside.
Lying quietly for a few moments and keeping your eyes closed start to gently bring movement into your body.
Perhaps you wiggle your fingers or your toes and when you're ready take a full big body stretch if that feels good to you.
Taking your time knowing that there is no hurry.
When you feel completely ready slowly roll over to one side.
Come up to sit in and open your eyes.
This practice of yoga nidra is now complete and I encourage you to take a few moments to journal on any reflections that came up for you in the practice or to consciously set the tone and intention for the rest of your day.
