Sat Nam beautiful souls and welcome to your yoga nidra session.
We'll start by getting yourself into a comfortable position laying flat on your back.
Perhaps with your knees slightly bent and supported.
Making sure that you are warm enough and that your position is one that will be comfortable for the duration of your practice.
It is best that you remain still during your yoga nidra so that both your body and brain have a chance to fully relax.
However if you are uncomfortable at any stage please feel free to change positions.
Allow your eyes to close down and keep them closed until the practice has ended.
The practice of yoga nidra is the practice of yogic sleep.
Full and complete relaxation on three levels.
Physical,
Emotional and mental.
Where you enter a state of consciousness between wakefulness and sleeping.
A state where the healing can begin.
Try to remain awake by listening to the sound of my voice throughout the practice.
As I ask you to move your awareness to various bodily sensations,
Emotions and images.
Trying not to concentrate too intensely and allowing yourself to completely relax.
During this meditation please use and absorb what you need in that moment and leave the rest behind.
If the mind becomes overactive with thoughts and worries just come back to the sound of my voice.
Taking a deep breath in through your nose for four,
Three,
Two,
One.
Breathing out of your mouth for four,
Three,
Two,
One.
Becoming aware of any sounds you can hear in this moment.
Nothing else but what you can hear without strain.
Begin to focus on the most distant sounds that you can hear.
Allowing your sense of hearing to radiate outward.
Searching out these distant sounds and following them for a few moments.
Move your attention from sound to sound without labelling the source.
Very slowly start to bring your attention to the sounds within the space closest to you.
Within the building,
Within the room.
Without opening your eyes visualize the four walls of this room.
The ceiling,
The floor,
Your body lying on the floor.
Visualise your body lying on the floor.
The position of your body.
Your clothes,
Your hair,
Your face.
Become acutely aware of the existence of your physical body lying on the floor.
Become aware of your natural breath that moves in and out of your body without any effort.
A natural breath that flows in through both nostrils and out the same way.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling into your nose,
To the back of your throat,
Into your lungs.
As you exhale,
Notice the sense of warmth.
Feel this warmth on your upper lip as you breathe out.
Allow your breath to become longer,
To become slower.
Taking a long,
Slow inhalation.
Followed by a longer,
Slower exhalation.
A long,
Slow inhalation.
Followed by a longer,
Much slower exhalation.
A long,
Slow inhalation.
Followed by a slower,
A longer exhalation.
Now going back to the natural,
Easy breath.
Releasing any control over the inhale or the exhale.
As we gently slide into our deep yoga nidra practice.
Setting yourself a sankalpa,
Meaning an intention for your practice.
The sankalpa should be short,
Positive and in simple language.
Allow yourself a moment now to discover your sankalpa naturally.
Once you have come to your sankalpa,
Repeat it to yourself in your mind in present tense,
Three times.
The sankalpa you make during your yoga nidra plants a seed in this fertile soil of your mind to bring about transformation and healing.
Repeating in your mind.
I am practicing yoga nidra.
I am awake.
I am relaxed.
As we move into our systematic journey of sensory awareness throughout the body.
You will be moving your awareness to different parts of the body as soon as you hear them named.
Please say the name of the part to yourself in your mind and feel that part of your body but do not move any part of your body.
Bringing your awareness to the toes.
As you inhale,
Imagining a beautiful white light entering into your body.
And sending that white light all the way down to your toes.
Allow your toes to relax.
Your toes are relaxed.
With the inhale sending the white light to the tops of the feet and to the soles of the feet.
Allow the tops of the feet and the soles of the feet to be immersed by this beautiful white light.
This healing white light.
Allowing it to melt over.
The tops of the feet.
The soles of the feet are relaxed.
With sending your beautiful white light down to the ankles.
Relaxing the ankles.
Softening the ankles.
Releasing any tension or discomfort.
The white light melts over the ankles.
The ankles are relaxed.
Sending your white light.
All the way down to the calves and the shins.
Allowing it to melt over the calves and the shins.
Allowing that space to soften.
To feel.
Gentle.
And relaxed.
The calves and the shins are relaxed.
Sending your beautiful white light on the inhale.
Down to the knees.
The front of the knees and the back of the knees.
Let it completely soften over this space.
Let it melt over this space.
Sending beautiful healing energy into the knees.
Softening the knees.
Relaxing the knees.
The knees are relaxed.
Sending your beautiful white light down through your body.
Into the thighs.
Allow it to soften through this space.
Allow your light to melt over this space.
Completely soften.
The thighs are relaxed.
Sending your beautiful white light with your in breath.
To the hips.
Allow it to soften over the front and the back of the hips.
Over the sit bones.
Around through the pelvis.
Feeling a sense of ease,
A sense of lightness in this space.
Letting go of any pain or discomfort.
The hip space is completely relaxed.
Sending your awareness into the belly.
As you notice the belly rise and the belly fall with every breath.
Allow that white light to melt over the belly.
Allow the belly to soften.
The belly is relaxed.
Sending your white light down through the body to the lower spine.
Your lower back is softened and relaxed as this white light melts all over your lower spine.
Allow it to soften.
Allow it to feel ease.
Your lower back is relaxed.
Sending your white light to your heart.
Allow this white light to melt over your heart space.
With every inhale envisioning your heart space expand,
Growing bigger and bigger.
With every exhale allow that white light to spread over your big beautiful heart centre.
Completely releasing any discomfort or any pain from this space.
Allowing the heart to soften.
To be gentle.
To be free.
The heart is relaxed.
Sending your beautiful white light to the upper back.
Allow the white light to melt over your upper back.
Your shoulders.
Your shoulder blades.
The back of the neck.
Allow the white light to just be.
To be so beautiful in the way it takes over your body and allows you to relax.
The whole upper back is relaxed.
Sending your white light to your throat.
Allow the white light to gently soften over your throat.
To feel a sense of coolness within this space.
A sense of ease.
As you let go of anything that no longer serves you.
The throat is relaxed.
Sending your beautiful white light.
All through the arms.
Starting from the upper arms.
As it travels down your upper arms.
Past the elbows.
Through to the forearms.
Down the tops of your hands.
Down to the fingertips.
Coming up and around through the palms of your hands.
Passing your wrists.
Your inner arms.
Your arms immersed in this beautiful white light.
Allow them to soften.
To hold no tension.
To hold no pain.
The arms are relaxed.
Sending this beautiful white light to the face.
Allow the face to soften.
The cheeks to soften.
The eyes,
The eyebrows,
The jaw.
Your tongue to soften.
As the white light gently expands over the face.
Over the ears.
And relaxes every part of your face.
The face is relaxed.
Sending the beautiful white light to the top of the head.
The crown of the head.
Allow this white light to soften over the top of your head.
The head is relaxed.
As the white light covers every inch of your body.
Every inch of your being.
Just like a protective layer.
Like you've wrapped yourself in this cocoon.
Where nothing and no one can harm you.
You are protected.
Imagining your whole body becoming light.
As though your body could float away.
The head is light.
The limbs are light.
The torso is light.
Your whole body is light.
The head is light.
Gently beginning to repeat your sankalpa.
Inside of your mind's eye.
Repeating your sankalpa three times.
Coming back to the feeling of your breath flowing in and out of your nostrils.
Maintaining your awareness of breath and at the same time developing your awareness of the physical body.
Not noticing the heaviness coming back to your body as you wriggle the toes.
Wriggle the fingers.
But also sensing that deep lightness.
As the emotional barriers have been lifted off you and into the ether.
No longer needing to be carried by you.
Allowing your body to gently awaken from your yoga nidra.
Becoming aware of your body and the space around you.
Becoming aware of your existence in the present moment.
In the space you are currently in.
And only when you feel ready.
Can gently start to blink open the eyes.
Giving yourself a moment here to reconnect with the space in the physical form.
And try to carry this ease,
This comfort,
This beauty with you into your physical life.
I thank you from the bottom of my heart and my soul for joining me through this yoga nidra.
May you feel the ease in your eyes open state.
Until next time,
Take care.
Sat Naam.
Hari Om.
Namaste.
