Lying down,
Resting your arms slightly away from the body with palms facing upwards and legs slightly apart from one another.
Gradually closing down the eyes and if at any point you feel uncomfortable or restless then please adjust the body.
The aim of your Gnyedra is not to sleep.
Please mentally retain that message and let my voice guide you throughout the practice.
Checking in now with the physical body lying on the ground.
Bringing your awareness to the spaces between your body and the ground beneath you.
Invite your body to soften and relax.
As you begin to surrender into relaxation notice the spaces between your body and the ground beneath you becoming smaller and smaller.
Your body feeling relaxed,
Lying on the floor.
Bringing your awareness to the sounds outside at the room one by one.
And now bringing your awareness to the sounds inside at the room or one by one.
Taking a big inhale now as you let your body become heavy and exhale.
And take another deep inhale and exhale.
Just let your body become heavy now.
Your body sinking deeper and deeper.
Letting go of any thoughts,
Tensions,
Stresses,
Feelings and emotions as you fully surrender into the inhale and exhale.
Now we will relax each body part by performing body senses.
I want you to connect to each body part when I name it and I want you to mentally repeat that body part and tap into what it's feeling.
I will be rotating the awareness around the body.
Starting with the top of the head,
The left ear,
The right ear,
The left eye,
The right eye,
Both eyes together,
The throat,
The lips,
The nose,
The forehead,
The back of the head,
The left shoulder,
The left elbow,
The left wrist,
The left hand,
The whole left arm,
The throat,
The right shoulder,
The right elbow,
The right wrist,
The right hand,
The whole right arm,
The throat,
The heart,
The upper abdomen,
The navel,
The lower abdomen,
The left hip,
The left knee,
The left ankle,
The left foot,
The whole left leg,
The right hip,
The right knee,
The right ankle,
The right foot,
The whole right leg,
The tip of the spine,
Moving up the sacrum,
The lower spine,
The mid spine,
The upper spine,
The back of the neck,
The back of the head,
The whole body,
The whole left arm,
The whole right arm,
The whole left leg,
The whole right leg,
Now feeling the whole body,
The whole body resting.
Now we come to the awareness phase of the breath.
Imagine drawing a line from the navel to the throat and traveling up on the inhale and drawing down on the exhale.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling.
Now on your next exhale just slowly start to lengthen it and continue to follow this rhythm of breathing.
Let's start counting down the breath starting at ten and counting on the exhalation.
Inhale ten as you exhale.
Inhale nine as you exhale.
Inhale eight as you exhale.
Inhale seven as you exhale.
Inhale six as you exhale.
If you can mentally count now to yourself from six to one.
Letting the belly gently rise and fall with the breath and focusing on counting down with your breath.
Imagine walking through a field of beautiful vibrant flowers.
The fresh sweetness of fragrances from the potent India.
The sun's rays beaming down onto your face while hearing the birds tweeting in the distance.
Hearing nothing but you and the birds.
You feel peaceful as you walk smiling with your hands flowing and weaving through each of the flowers.
You eventually come to a stream.
You sit besides it hearing the gentle flow of water trickling through it.
You watch with all of your focus while listening to the water effortlessly flowing through.
You feel deeply relaxed,
Centered and grounded and grateful for being where you are in the present moment.
Gently guide your awareness back to your physical body lying on the ground.
Become aware of your breath.
Your body slowly breathing in and out.
Keeping your eyes closed just become aware of your surroundings.
The ground beneath you bringing your awareness back just slowly deepening the breath.
And when you feel ready stretch your arms long overhead.
Extend your legs.
Flex your feet.
Point your toes and take a full body stretch.
And slowly roll over onto any side of your preference and just take a moment here.
And when you're ready gently using your arms to come into a comfortable seated position.
The practice of yoga nidra has now finished.
