Welcome to this yoga nidra,
The sleepy yoga practice.
Let's get settling down shall we?
For this practice you need a few props.
You need a blanket,
Some pillows and maybe even an eye mask.
Have you got everything ready?
Great!
There are many different ways to practice yoga nidra.
Now you can lie down on your back,
You can lie down on your side or even on your belly.
You can even snuggle up while sitting up in a chair.
So which position makes you feel most lazy and sleepy?
And now,
Time to wrap yourself up in a soft blanket.
Tuck the pillow under your head,
Maybe another one under your legs.
If you like you can put on the eye mask.
Hmm let's take a big yawn.
As we settle down in the most comfortable position,
I'd like you to gently close your eyes and invite for a sense of softness.
Notice that by becoming aware where the floor,
The pillow and the blanket is.
Where in the body is supported by the floor?
Notice maybe it's the back,
It's the arm,
Maybe it's the belly.
Where in your body that is being supported by the pillow?
The head,
The face or maybe the legs?
Notice where in the body that feels the weight of the blanket?
The shoulder,
Your tummy?
And finally become aware of your whole body,
Just how you lie on the floor.
Can you picture it in your head?
And now I invite you to become aware of the senses of the body.
You need to move or roll over or open the eyes.
No matter what you want to do with your body,
You are welcome to do so.
The only thing that I ask you is to be attentive to what the body is telling you.
Just to know that there's nothing else to do,
Simply just be with your own body.
Now bring awareness to your nose,
To the nostrils.
Can you find your breath?
It's usually coming in and out of the nostrils.
When you breathe in,
Feel the freshness and lightness and when you breathe out,
Feel soft and heavy.
Every breath welcomes the start of the day.
It's like the dawning and you inhale into the morning and the highest point of your breathing is like the noon,
Full and bright and when you exhale,
You're going into the afternoon,
The evening and finally resting at night where there is nothing left to do.
Inhale and exhale.
Day and night,
Rise and fall with every cycle of the breath.
I'm going to invite you on a journey around your body.
So firstly,
Bringing the awareness to the space between the eyebrows and the magic thing that happens here is that you will find a small jelly bean there.
In between the eyebrows,
There is a jelly bean.
If you close your eyes and you can see it only if you close your eyes,
Can you tell yourself in your head or if you can say out loud to your mummy and daddy that it's okay,
So tell me what colour is your jelly bean?
And now bring your awareness to the throat.
That is where the neck is in the middle of the neck.
There is a jelly bean there as well.
Now this jelly bean,
Is this the same colour as the previous one?
If not,
What colour is it?
And then we continue to going around the journey to the right side of the shoulder.
There's a jelly bean there,
To the elbow,
Wrist and then five jelly beans in your thumb,
Index finger,
Middle finger,
Ring finger and the little fingers.
So all the fingers and your thumb together are five jelly beans.
Can you name the colours of those five jelly beans?
And now we're going to the other side,
So this time in the left side of the shoulder there is a jelly bean there,
A jelly bean in the elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger and the little finger.
So five jelly beans there.
And this time do they all have the same colour?
Do they have the same colour as your right hand fingers and thumb?
And now going back to the centre of the chest,
Place a little jelly bean there.
What colour is that jelly bean?
Hmm and keep going down to the belly button,
A tiny little jelly bean in the belly button.
Close the eyes and start to feel and see what colour is the jelly bean there.
Now moving down to the knee,
The right side of the knee,
Down to the ankle and five toes.
One,
Two,
Three,
Four,
Five,
Five tiny little jelly beans on the toes.
Can you now close the eyes and feel and see what colour they are?
And now we're moving to the left side of the knee to find a jelly bean there and in the ankle and the five toes on the other side.
One,
Two,
Three,
Four,
Five.
Can you tell me the colour of the jelly beans there?
Brilliant and that's now moving all the way back through the toes,
The ankles,
The knees,
The belly buttons and the centre of the chest,
Your throat and the last one lands in your mouth.
There is a tiny little jelly beans inside of your mouth.
If you close your eyes and close the mouth,
Maybe you can even taste the taste of this jelly bean.
What flavour is it?
Brilliant!
That's wonderful.
And now can you tell me the colour of the jelly bean that is in your mouth?
And can you please close the eyes one more time to imagine all the jelly beans that were found in the body,
In different parts of the body.
Notice that the jelly beans move slightly with the rhythm of your breath.
Every time you breathe in,
The jelly beans rises up slightly and every time you breathe out,
The jelly beans rest on the body just like a sleepy baby.
So close the eyes,
Watch the jelly beans rises as you inhale and rest and sinks back inside the body as you exhale.
Inhale rises,
Exhale sinking.
And slowly,
Slowly fill that hole of your body feeling just like the resting jelly beans.
The soft,
The lazy,
The sleepy.
And slowly,
And slowly fill the hole of your body more and more tired and you can't even open the eyes.
The eyelid feels heavy,
The body feels still.
And slowly,
And slowly we drift into sleep with the beautiful jelly beans.
