Yoga Nidra by Suzy McWilliam Welcome in this beautiful guided yoga Nidra.
My aim is to support you in finding a beautiful relaxed awareness.
Find somewhere comfortable to relax.
Maybe a cushion under your knees to support your back.
A pillow under your head.
And a cosy blanket to keep you warm and allow you to fully relax.
This is a practice that you can enjoy in the evening or even when you're feeling unwell to allow the body into a relaxed state of healing.
Once settled,
Closing the eyes.
Feeling the body heavy on the surface that you're lying on.
Just connecting with awareness to the weight of the body.
The sound of your breath.
This is a time just for you.
To connect with yourself.
Nothing else matters for these moments.
There's no right or wrong as you go through this process.
There just is.
In this beautiful relaxed space and state.
Connecting with the movement of your breath.
Feeling yourself connect inward.
Being with the breath.
Supported by the earth beneath you.
Connecting with your senses.
What can you hear around you both inside and outside?
What can you taste in your mouth?
What sensations can you feel on your skin and body?
As you connect with your eyes and sight,
Just allowing your gaze to turn inwards.
Just listening as I guide you through this process.
Remaining relaxed.
Yet in conscious awareness.
And if your mind drifts,
Just guiding it back to my voice.
In this relaxed state,
I wish you to connect with your Sankalpa.
A Sankalpa is a wish or intention.
It can be a single word or a deepest desire.
An affirmation or whatever comes to mind for you.
For example,
It could be the word peace.
Or your desire and abundance for health.
Or even an affirmation such as I am confident.
Whatever your deepest desire or intention is,
It's time to connect with it consciously.
Consciously stating your Sankalpa in your mind three times.
Once you have done this,
Repeating in your mind,
Thank you.
Then release and surrender your Sankalpa to the universe.
I will guide you now through parts of your body,
Just bringing awareness.
You don't need to move.
Just connect mentally with each area as I guide you.
Beginning with your mouth.
The sensations of your mouth.
Your tongue.
Your jaw.
Lips.
Right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
And pinky.
Moving to the palm of the hand,
Then the back of the hand.
Your wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Breathing.
Being.
Staying with my voice,
Allowing yourself the same.
Moving to your left hand thumb.
Second finger.
Third finger.
Fourth finger.
And pinky.
Fourth finger.
Pinky.
Again,
Moving to the palm of the hand.
The back of the hand.
The wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Moving to your waist.
Your hips.
Thighs.
Knee.
The calf.
The calves.
Ankles.
Moving to your right foot.
To the sole of the foot.
The top of the foot.
The top of the foot.
Your right big toe.
Second toe.
Third toe.
Fourth toe.
Baby toe.
Moving now to the other foot.
To your left foot.
The top of the left foot.
The left big toe.
Third toe.
Fourth toe.
Fourth toe.
Baby toe.
Breathing.
Going to the back of the body.
Connecting with your heels.
Your right heel.
Your left heel.
Your right calf.
Left calf.
Right thigh.
Left thigh.
To your bottom.
Your lower back.
Middle back.
Upper back.
The entire back and spine.
Your right shoulder.
Left shoulder.
Back of the neck and head.
Top of the head.
Your forehead.
Right temple.
Left temple.
Your ears.
Your right ear.
Your left ear.
Your right eye.
And left eye.
Your eyebrows.
The middle of the eyebrows.
Your third eye.
Your right nostril.
Left nostril.
Right cheek.
Left cheek.
Your upper lip.
Lower lip.
Both lips together touching.
Your chin.
Your jaw.
Moving into the chest.
The tummy.
The pelvis.
The whole right leg.
The whole left leg.
The whole right arm.
Left arm.
Your face.
Your head.
The skull and back of the head.
The whole torso.
Connecting with the breath now breathing in.
Breathing out.
Connecting now with the sensation of heaviness.
Notice in which areas your body feels heavy.
Notice in which areas your body feels heavy.
And connecting with light.
And connecting with light.
Where feels light.
Your head,
Your back.
Moving between sensations the opposites.
The feeling of heaviness.
Feel your body heavy on the mat or floor.
Arms heavy and sinking downwards.
Body sinking into deep heavy relaxed awareness.
Body sinking into deep heavy relaxed awareness.
Then moving to calm.
Where can you feel calm within your body?
What does that feel like?
Then moving to tension.
Feeling the whole body experience tension and tightness.
Feeling the whole body experience tension and tightness.
Then back to calm.
Moving into feeling calm allow it to wash over your body.
Then noticing heat.
Where does your body feel hot or warm?
Where does your body feel hot or warm?
Then moving to cold.
Then moving to cold.
Where does your body feel cold or cool?
Does the breath feel cool or hot?
Then light and dark.
Feeling darkness behind the eyes.
Where in your body feels dark?
Where in your body feels dark?
Then moving to light.
Where in your body feels light?
Feel that light within you.
Where is it situated?
Then feeling the whole body.
Feeling the whole body.
Enjoying this floating sensation of no thought just sensation and being.
Returning to your sankalpa.
Your deepest desire.
Feel yourself to connect with it again.
Repeating it in your mind with gratitude three times.
As if it's already come true.
In your mind silently repeating In your mind silently repeating In your mind silently repeating om In your mind silently repeating om three times.
Three times.
Slowly returning your awareness Slowly returning your awareness back to the space.
To the room.
Becoming more aware of the sounds around you.
Engaging with the weight of the body on the mat.
Or bed or floor.
Taking a moment to process your experience.
Giving gratitude and thanks to yourself for this practice.
You are a beautiful being of light.
Perfect as you are.
Nothing needs fixed.
Nothing changed.
Just perfect in this moment in this life.
Just breathing adjusting.
Or even drifting off into beautiful relaxed sleep.
With so much love from my heart to yours.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
