Thank you for joining me for this Yoga Nidra immersion.
This is an invitation to you to slow things down.
Allow the body to truly rest.
And experience a feeling of deep total relaxation.
This is your time to become as peaceful as you can be.
So settling yourself in now lying down.
Using all the comforts that you need to support you.
The legs are slightly apart.
The arms rest by the side of the body or on the belly.
Close your eyes.
Allow your body to surrender to the support beneath you.
And gently tell your body it's safe to let go of any tension.
Feel into the gentle downward pull of gravity.
Let yourself sink down.
And become heavy.
Settled.
And still.
Take a full deep breath now and release the breath with a sigh.
Another deep breath in,
Fill the lungs and then let it go.
One more time,
Big sigh.
These breaths allow your body to sink down even further now.
Sinking down.
Feeling comfortable in your position and feeling supported.
And start to tune in to your sense of hearing.
Listen for the sounds happening around you Are there any sounds outside?
Send the hearing out.
Searching for all the sounds.
Now listening for sounds within the room.
Searching for even the most subtle sound.
Drawing your attention closer.
Listening for sounds within the body.
Maybe of the heart beating?
Or the sound of the breath as it moves in and out of the nostrils.
And focusing on the natural rhythm of your breath now.
The breath flowing in.
And flowing out again.
Like waves gently breaking on the shore.
And the awareness is now on each out breath.
Every time you breathe out.
A wave of relaxation flows from the top of your head.
All the way down your body right to the tips of your toes.
This wave of softness and relaxation moves down your body with every out breath.
Breathing out and relaxing.
This soothing breath encourages your body to become heavy.
Become soft.
And become still.
Leaving the breath,
Your attention drifts to the face now.
And the muscles in your face begin to gently soften.
Eyes,
Cheeks.
Mouth.
Lips.
You find that your jaw releases your whole face becomes soft.
This feeling of softening radiates down your neck to the shoulders.
Allow the shoulders to let go and sink down.
Arms and hands become heavy.
And your feet can gently flop out to the sides.
There's no need to hold them up.
Feeling a sense of heaviness in your legs your belly is relaxed.
Allow the belly to release,
Soften and become like jelly.
There's no need for any tension to be held here.
And spend a few quiet moments watching as your belly rises with the inhale.
And gently falls back towards your spine as you exhale.
Soft flowing breath at the belly.
Remind yourself now that you are practicing yoga nidra.
And set an intention to remain still.
Awake.
And aware.
Use my voice and the instructions as an anchor.
To keep yourself present and focused.
And now we rotate our awareness swiftly around the body.
Feeling the parts of the body as their name.
And then moving to the next part.
Starting on the right side of the body with the right hand thumb.
Picture your thumb in your mind and feel the thumb.
Moving now to the index finger of the right hand.
Middle finger ring finger little finger.
Four fingers and thumb together.
Palm of your right hand.
Top of the hand.
Right wrist Lower arm.
Elbow.
Upper arm.
Armpit.
Shoulder.
The whole right arm.
Whole right arm is relaxed.
Right side of your chest.
Ways.
Bye NEIGH calf muscle.
Ankle.
Sole of your right foot.
Top of the foot.
Your right big toe.
Second toe.
Third.
Fourth and fifth toe,
Five toes together.
Hold of your right foot.
Your whole right leg.
Whole right leg is relaxed.
Right leg and right arm together.
Whole right side of the body.
Whole right side of the body.
Whole right side of the body.
All of your awareness is on the right side of your body from the top of your head to the tips of your toes.
Whole right side of the body is relaxed.
Shifting your attention to the left side of your body and the left hand thumb.
Index finger of the left hand middle finger ring finger.
And little finger.
Four fingers and thumb together.
Palm of your left hand.
Top of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Armpit.
Shoulder.
The whole left arm.
Whole left arm is relaxed.
Left side of your chest.
Waste.
Thigh.
Me.
Calf muscle.
Ankle.
Heel,
Sole of your left foot,
Top of the foot.
Your left big toe,
Second toe third.
Fourth and fifth toe,
Five toes together.
Whole of your left foot.
Your whole left leg.
Whole left leg is relaxed.
Left leg and left arm together.
Whole left side of the body whole left side of the body.
Whole left side of the body.
All of your awareness is on the left side of your body.
From the top of your head.
To the tips of your toes.
Whole left side of the body is relaxed.
And now left arm and right leg together.
Right arm and left leg together.
Both arms and both legs together.
Whole body now.
Whole body.
Whole body is relaxed.
Bring your awareness to the back of your heels.
Of the leg.
Glute muscles.
Lower back.
Middle back.
Upper back.
Back of your neck.
And the back of your head.
Top of the head.
Forehead.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Feel into the eyebrow center.
Right temple.
Left temple.
Right cheek.
Left cheek,
Right ear.
Left ear.
Jaw.
Chin.
Lovely.
Upper lip.
Corners of the mouth.
Tip of your nose.
Bridge of the nose All of the noise the whole of the face.
Your whole face is relaxed.
Soft.
And free of tension.
Moving down to your neck.
Chest.
Heart center.
Abdomen.
Navel pelvis.
Thoughts.
Knees shins and the tops of the feet.
Whole front of your body.
Whole back of your body.
Whole body.
Whole body.
Whole body is relaxed.
And repeat mentally,
My whole body is relaxed.
My whole body is relaxed.
Immerse yourself now into total body awareness.
Create a picture in your mind of your entire beautiful body lying still.
Rested.
Comfortable and deeply relaxed.
Your muscles are so heavy,
So soft and so relaxed that movement feels impossible.
Allow this feeling of heaviness to take over.
Feeling so heavy.
That your body feels like it's melting into the surface beneath you.
And you notice that you've never felt this heavy or this relaxed before.
Leaving the sensation of heaviness behind.
Imagine that your whole body is filled with lightness.
Feeling lighter and softer.
There's a sense of weightlessness in your body.
Feeling as light as a feather.
Imagine that your body is filled with air and you feel light and free.
Your body is so light it naturally starts to float upwards.
And it could easily drift up off into the sky with the slightest breeze.
Leave the feeling of lightness.
Come back to feeling neutral.
Neither heavy or light.
Bringing the awareness to the belly and watching the breath here watching as the abdomen rises and falls with each breath in and each breath out It's a gentle flowing natural breath.
There's no effort involved.
The breath ebbs and flows of its own accord.
And begin to count each in-breath and each out-breath from nine back down to zero.
Breathing in 9.
.
.
Breathing out 9.
.
.
Breathing in 8.
.
.
Breathing out 8.
.
.
And so on until you reach zero.
You lose the count or reach zero.
Start the count back at nine.
Place all of your focus on the breath.
The belly.
And on the counting.
No forcing.
The breath is smooth and free flowing.
Leave the breath at the belly and gently float the awareness up to the nostrils.
And again counting each in-breath and each out breath from nine down to zero.
Being aware of each and every breath full awareness on the natural breath.
The nostrils.
And the counting.
Easy,
Natural flowing breath.
And wherever you are with your counting,
Leave it behind now.
And we focus once again on the whole body.
Lying here relaxed,
Rested and deeply nourished.
Beginning now to deepen the breath.
Feeling the lungs and then letting go of the breath completely.
As we reach the end of the practice.
Remain in this still relaxed state.
For as long as feels right for you.
You may even wish to drift off into a peaceful sleep.
If you decide to reawaken the body now.
Gently stretch and move in any way that feels good.
You may like to roll onto one side before sitting up.
Moving at a pace that is comfortable.
Take a few deeper breaths and reconnect with your surroundings.
Take a moment to thank yourself for immersing into this deeply relaxing and restful practice.
And I thank you for allowing me to be your guide.
This yoga nature practice.
Is now complete.
