Dandelion Nidra For A Clearer Headspace

This Nidra is designed to bring you freedom and clarity. I will guide your awareness through a little journey around the body, before inviting you to discover a dandelion field deep inside the mind. I invite you to observe the dandelion seeds being carried away, just like your thoughts. This Nidra has a long silent ending to allow you to fall asleep if that feels nice.

Transcript

Okay,

Find your comfortable position lying down and you can bring a pillow under your knees to support the lower back.

Make sure the pillow is at the right height,

Your neck is comfortable,

The whole body feels well supported.

And maybe just make any final adjustment,

Final adjustment to see if there is anything that you can do to make yourself a little bit more comfortable,

Even if it means lying on the side.

Just check in with yourself.

Lovely.

Welcome to this yoga nidra practice.

Welcome home to yourself.

I invite you to take a deep inhale through the nose and exhale with the mouth.

And slowly invite the whole body to slow down.

Take all the time that you need to settle in.

Just know that there is nothing wrong you can do because there is nothing to do.

There is nowhere to be,

No deadline to meet.

All you have to do is simply rest and be with the body.

Let there be a sense of welcome from all the directions in the room,

From the head to the toes,

From the left to the right.

Feel the weight,

This gentle weight of the duvet wrapping around the body,

With the bed welcoming you from below and the ceiling welcoming you from above.

Welcome the whole of the body being held in a safe space of your own room.

In this yoga nidra today,

I'm going to invite you to go on a little journey around the body.

So we're going to invite the awareness to visit the Himalayan mama points.

These mama points are essentially healing points in Ayurveda,

In Indian medicine.

Apparently this is quite similar in some of the Chinese acupuncture points as well.

So after we're going around this journey around the body,

I'm going to invite you to find this field of dandelion deep inside your mind.

And everything I say is just an invitation.

And you're welcome to follow my invitation or simply let my voice wash over the body.

And now I invite you to find a breath.

Just watch how the breath comes in and leaves the body.

Inhale,

Watch how far it travels.

And exhale,

Relax and soften.

As you next inhale,

Maybe start to invite the breath to deepen slightly and go all the way into the belly.

And exhale,

Belly deflates,

The whole body settles back into the bed.

Simply watch the breath,

In and out,

With no effort at all.

And I invite you to start to recall the room that you're in.

Could you recall five things in the room?

It could be a furniture,

It could be your clothes or where the chair or phone is.

See if you could recall five things in your room.

And then perhaps bring the awareness to the sense of hearing now.

Notice the sound nearby and the sound in the distance and perhaps the sound over my microphone.

Could you identify four different sounds that you can notice?

It could be anything nearby like the sound of your breathing or my voice or something in the distance.

And now bring the awareness to the sense of touch.

Can you name three things that you are touching or is touching you?

For example,

The fabric of the clothes,

The duvet or that pillow under your knees.

And then bring the awareness to the sense of smell.

Could you notice any smell in the room?

And can you pick up two different smells?

And if there is nothing obvious perhaps,

Think of something that you'd like to smell.

And finally,

Invite the tongue to write in your mouth and just to feel the texture and the moisture in the mouth.

See if you could pick up taste.

If you do,

What does it taste?

And then invite the awareness coming back to the breath.

Start to breathe up and down the spine.

Inhale,

Breathe up and exhale,

Breathe down,

Slowly coming down to the end of the spine to the tailbone.

My invitation for you now is to bring the awareness in the space between the eyebrows.

Place the awareness in the space between the eyebrows.

And slowly moving down into the throat,

Into the little dip between the collarbones.

Bring the awareness to the right shoulder,

Elbow,

Wrist and right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Back into the right wrist,

Elbow,

Shoulder,

Centre of the collarbone,

Moving to the left shoulder now.

And then invite the awareness to travel down into the elbow,

Left wrist,

Left hand thumb,

Index finger,

Middle finger,

Ring finger and little finger.

Moving back to the wrist,

Elbow,

Shoulder,

Back to the centre of the collarbone.

And moving down the centre of the chest,

Down into the belly,

Front of the pubic,

Moving to the right of the hip,

Down into the right knee,

Ankle and the five toes in turn.

One,

Two,

Three,

Four,

Five.

Moving back into the ankle,

Up to the right knee,

Left hip,

Centre of the hip,

To the left side,

Left hip now,

Down to the left knee,

Ankle,

Left big toe,

Second,

Third,

Fourth and the fifth toe.

Moving back into the left ankle,

Knee,

Hip,

Pubic bone,

Up into the belly,

Centre of the chest,

The little dip between the collarbones.

Slowly moving up into the throat and then finally moving back in the space between the eyebrows.

I want you to hold the awareness in the space between the eyebrows and just bring the awareness there.

Draw the breath to the space between the eyebrows.

As you inhale,

Bring the awareness into the centre of the brain and exhale,

Exhale out in the space between the eyebrows.

In the centre of the brain,

Exhale out in the space between the eyebrows.

And I invite you now to become aware of the breath,

Washing over the whole body,

The whole body.

With every inhale,

The breath coming all the way into the belly,

Fills the body with space and exhale,

The body deflates and resting back into the bed.

The flow of the breath is just like the flow of the river.

Breathing in,

Up to the heart and out,

Down into the belly.

Notice how the body rides the wave of the breath.

The body is just like a sacred land of yours.

Allow the breath to wash over,

To nourish every inch of the land.

This land of the body is like a land in the secret garden that only you have access to.

Now deep in your mind,

I invite you to come and find this field of dandelion,

A field of dandelion deep in your mind.

These yellow pretty flowers scattered everywhere,

All over the fields,

Like golden buttons.

And as your breath nourishes the land of the body,

These flowers turn into a white,

Fluffy,

Delicate globe of dandelion seeds.

I invite you to look at these white,

Fluffy,

Delicate dandelion seeds,

All over this field,

Deep inside your mind.

And sometimes when the wind visits thousands,

Millions of these dandelion seeds,

Like little parachutes,

They would leave this fluffy globe and off they float.

Thousands,

Millions of dandelion seeds drifting in the air,

In the wind.

And I invite you to allow the breath to take the seeds away with every exhalation.

Take them away,

Free from the ground,

Drifting together.

Drifting together in waves and ripples through the air,

Each of the seeds with its own journey.

And just let them go.

Just let them go,

Just let them drift.

And I invite you now to bring the awareness back into the body.

Place the awareness on the tip of your tongue.

And by the tongue to feel the inside of the mouth,

The moisture and texture.

Perhaps you can pick up a taste.

Is it the same taste that you picked up earlier?

Or perhaps it's something different.

And now bring the awareness to the sense of smell.

Slowly start to deepen the breath.

And see if you could pick up two different smells in the room.

If you can't smell anything,

Perhaps notice the quality of the air.

Is it dry and cool or warm and humid?

And invite the awareness now to connect with the sense of touch.

Did you notice three things?

That is touching your skin,

What is touched by your fingers.

Perhaps it's the fabric of the clothes or the duvet or the mattress.

Turn the awareness now to the sense of hearing.

And start to notice the sound around you.

Maybe starting from the sound nearby,

The sound of your breath perhaps,

Extending to something in the distance.

Can you pick up four different sounds near you in the room?

Finally,

Invite the awareness to bring to the space between the eyebrows again.

And see if you could notice anything that you can see,

In the sense of sight.

If I invite you to start to recall the room,

What you can see in your room,

Can you think of five things in your room?

Five things,

It could be your furniture,

Your belongings,

Where your clothes are,

The colour of things.

And as you slowly come back to the room,

Start to feel how the body is being supported by the bed.

Start to explore any desire to move,

Maybe the fingers and toes.

Starting from very gentle movements,

Maybe just squeezing the fingertips,

Maybe touching your lips.

Very small wiggle in the toes.