Welcome to this yoga nidra.
This is a yoga nidra that take your awareness focusing in the heart space.
It's designed for people who feel quite anxious or feel like you have excessive thoughts in your head and hopefully you can feel calmer and more relaxed by the end of the practice.
Start by lying down or sit down in a comfortable position.
Wherever you are,
Make sure that you feel completely comfortable.
It's always nice to have a pillow under the head if you're lying or have something for the back to rest if you're sitting.
And if it's possible,
Please bring another layer of blanket or clothes because the body tends to get colder as you start to relax.
And now once you've got all your props,
Start to get settled in and snuggle up in your comfortable position.
Perhaps start to take a deep inhale through the nose,
Exhale with the sigh and start to invite the body to rest and settle.
Let there be a sense of welcome on every inch of the skin,
Every pore,
A sense of welcome in every hair.
Feel the weight melting into the body and the earth welcoming you and receiving you from below.
And in the yoga nidra practice,
We encourage you to stay still.
However,
If you do notice that your body feels like scratching or there's a pin in the needle somewhere that you need to move,
Please feel free to do so.
Just remember that there is nothing that you can do is wrong because there is simply nothing to do in yoga nidra.
And now when you're ready,
Let's just turn awareness to the breath.
Just every in and out without making any changes or control.
Let the breath be soft,
Natural.
Watch every in and out through the nose,
The throat,
Chest and finally into the navel.
If you could imagine the journey of the breath,
Notice where it arrives in the body and with every exhale how it comes out of the body in reverse.
And I invite you now to bring awareness to the point between the eyebrows,
The third eye.
Simply bring awareness there.
Just notice if you could feel anything,
The temperature or any other sensations.
Maybe there is nothing.
Let's just place the awareness there.
Slowly start to invite the awareness into the throat.
We've all been talking all day and now is the place and time for the throat to rest.
Next,
Travel down to the heart space.
Feel the heartbeat.
Notice how it feels in your heart right now.
Moving awareness to the right shoulder now,
Down into the elbow,
Wrist,
The right hand thumb,
Index finger,
Middle finger,
Ring finger and little finger.
We're making the same way back into the wrist,
Elbow,
Right shoulder,
Back into the heart centre and moving to the left side,
Shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Making the way back through the wrist,
Elbow,
Left shoulder,
Back into the heart centre.
Moving down to the navel,
Front of the hip,
Right side of the hip,
The right knee,
Ankle,
Five toes in turn,
One,
Two,
Three,
Four,
Five.
The right heel,
Back through the ankle,
The knee,
Hip,
Front of the hip,
Left hip,
Down into the knee,
Ankle,
Left big toe,
Second,
Third,
Fourth and the fifth toe,
The left heel,
Back into the ankle,
Knee,
Left hip,
Centre of the pubic bone.
Moving back into the navel,
Notice any sensations arising here.
Slowly moving back up into the heart,
Into the throat and finally the space between the eyebrows.
And start to become aware of the whole body,
The whole body illuminating by the awareness.
Wherever the awareness has visited,
I invite you to imagine that it starts to illuminate.
How does it feel in the whole of the body?
The whole of the body,
Top to toe,
All the way through.
And is it possible to invite the awareness now to stay in the heart centre?
Hold a space there and simply notice and observe whatever that may have arisen.
If there is nothing,
Simply just stay with the breath there.
Breathe in through the heart,
Out through the space between the eyebrows.
If perhaps you notice any feelings and sensations in the heart,
Simply just describe it.
No matter it's staying there or it's just passing,
You can label it,
Label it or describe it without analysing and without rejecting or ignoring.
How does it feel like?
Is it something that you recognise?
Feel it.
Where does it feel like it comes from?
How does it make your body feel?
We would like to welcome all the sensations and emotions into the heart.
Everything.
And next,
If it's possible,
Imagine that your heart space will start to expand with every inhale.
Every breathe in,
We're introducing more air and space into the heart,
Introducing more warmth and gratitude and love.
With every inhale,
Let there be more warmth,
More gratitude and love.
And start to feel that the heart space is so large that we can hold all the emotions and sensations in the heart.
And invite yourself to feel the emotions being wrapped by warmth,
Gratitude and love.
And the heart space feels so broad and so large so that all the emotions and sensations feel so small and eventually they go away and disappear with exhalation.
And through this process we let it go.
And when we say let things go,
It doesn't mean we're getting rid of it.
We're simply letting it be.
Let it be in a spacious space in your heart.
Slowly start to bring awareness back onto the breath.
Feel where the breath is traveling inside the body.
And notice if you could feel the flow of the prana or the chi inside the body.
Perhaps also feel the rhythm of the pulse,
The heartbeat.
Is it possible to hear your own heartbeat?
Staying on the sense of hearing?
Bring awareness back onto the mat or on your chair?
Is it possible to notice the sound in the room?
Or any sound in the distance?
What can you hear?
And bring awareness now to the sense of touch.
Feel the fabric wrapping around the body,
The temperature of the air and the parts of the body that is touching the floor.
And next we move on to the sense of sight.
Simply just notice what you can see behind the closed eyelid.
Perhaps it's just some random shapes and colors and maybe you can still see some images but perhaps there is nothing and that is also perfectly fine.
And next we bring awareness to the tip of the tongue and start to move the tongue inside of the mouth to feel the texture and the moisture.
Perhaps you could also pick up a taste and if you do,
What can you taste?
And finally let's bring awareness to the tip of the nose and start to deepen the breath.
Bringing awareness to the sense of smell as you start to deepen the breath,
What can you smell?
Perhaps it's your shampoo or something in the room.
If you could pick up a smell,
What would it be?
And as you start to introduce more air and space inside the body,
Maybe start to feel the fingers and toes,
Introduce movements in the joints and if there is any desire to move or stretch,
Just let yourself do that.
And the yoga nidra practice is complete.
The yoga nidra practice is complete.
As you slowly come back and wake up to the room,
The yoga nidra practice is complete.
Thank you very much for listening.
