Welcome to this sacred practice of Yoga Nidra.
My name is Tina and I will be your guide through this very special practice.
But now just find a position that helps your body feel completely relaxed and supported,
Totally at ease.
And use whatever you need to feather your nest.
Make yourself truly comfortable.
Know that all you need to do is follow my voice.
And you can of course choose to skip any part of this practice.
If you're using it to fall asleep.
Then make sure.
You're truly comfortable that there's nothing going to disturb you when this track ends.
For now,
See if you can make yourself ever so slightly more comfortable,
Even if it's just 5 or 10%.
Feel really comfy.
Feel warm and feel at ease.
This particular practice today,
I'm focusing on the lotus flower,
That beautiful flower.
But it also teaches us about patience,
How everything and everyone blossoms in their own time.
We take a big breath in.
Open your mouth,
Audible,
Ah.
And as you breathe out,
Feel your shoulders,
Your arms relax.
Feel your facial muscles relaxing.
Sense your hips and legs relaxing.
Allow any other places of tension to loosen,
Relax.
Notice if you're holding on to any tension anywhere around your face or eyebrows,
If you're clenching your teeth.
Just see if you can let the stillness of your body now satisfy you more than movement.
Giving your breath permission to flow easily and naturally.
Let the breath blossom into its own fullness.
Sense the breath as though it is a lotus flower blossoming in the center of the chest and with each slow breath Feel the lotus blooming.
Be completely effortless,
Fully inhabiting your body in this precious beauty of this moment.
This time that is just for you.
This practice is just for you.
It is now time to set a sankalpa,
Or an intention,
A resolve perhaps.
We each come into this life with deep purpose and meaning.
We're all capable of bringing great gifts to those around us and this world.
Your sankalpa or intention.
It's like an expression of what is most meaningful to you to manifest in your life.
So you could ask yourself,
What do I want to offer?
Who am I?
Or what do I need most in my life right now?
There is no right or wrong Sankalpa.
Just listen out for what arises in you.
And notice what happens with the warmth of your attention,
Just like the lotus flower opening its face to the morning sun.
Once you've settled on your sankalpa,
Repeat it to yourself silently three times,
Trusting in those words,
Affirming it with your entire being,
Both body and mind.
Try to picture it as you say it.
As if it is already true.
Make any final adjustments if you haven't already.
And begin to feel stillness.
Relish the sweetness of this stillness.
So simple,
Yet so free.
Receive these words effortlessly.
No need to do anything.
Just effortless awareness.
Now we'll take your awareness and take it for a tour throughout your body.
Simply follow along.
Freely shifting your awareness,
Staying unattacked.
And there is no way to do this wrong.
If it helps,
Try and picture that part of your body.
No need to move or wiggle.
And if your attention wanders and you skip a few places,
Don't worry.
Just gently guide yourself back to wherever we are.
Will begin by taking your awareness.
To the right hand thumb.
Right hand thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
The palm of the hand.
The right wrist.
Forearm,
Elbow.
Right upper arm.
Shoulder.
Armpit,
Right side waist.
Right here.
Right upper leg.
Kneecap.
Right lower leg.
Right ankle.
Top of the right foot.
Right toes.
1,
2,
3.
Train.
Fool.
Fine.
All the toes together.
Allow the attention now to move to your left side,
On the left hand,
Left hand thumb.
Point a finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Left wrist.
Forearm.
Elbow.
Left upper arm.
Shoulder.
Armpit.
Left side waist.
Left hip.
Left upper leg.
Makeup.
Left lower leg.
Left ankle.
Top of the left foot.
Left toes.
One,
Two,
Three.
Two.
Full.
Fine.
All the toes together.
Keep following my voice and take your attention now to your hips.
Right hip.
Left hip.
Both hips at once.
Right butt up.
Left button.
Lower back.
Looking back.
Upper back.
Spine.
The entire spine.
Right shoulder blade.
Left shoulder blade,
The entire back all at once.
Next take your attention now to the top of your head,
Forehead,
Right eye,
Left eye,
Right here.
Left ear.
Nose.
Tip of the nose.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone,
Left collarbone.
The right side of the chest,
Left side of the chest.
Centre of the chest into the heart.
Upper abdomen.
Navel Lower abdomen.
The entire body now.
Feel the entire body all at once.
The entire body.
The entire body.
Turn your attention back to your breathing now.
No need to fix it or change it.
Just notice this field of being.
Just breathing.
Inhaling the peace of simply being.
Exhaling releasing all tension.
Inhaling the peace of simply being and exhaling releasing all stress,
All tension.
One more time.
Inhaling the peace of simply being.
Exhaling,
Releasing all stress,
All tension.
Now imagine inhaling positivity.
Exhaling releasing any negativity.
Inhaling joyful positivity and exhaling releasing any negativity.
One more time,
Inhale positivity,
Full of joy,
And exhaling,
Releasing all remaining negativity.
Your openness and freedom increases with each exhale,
With each release,
Inviting more peace,
More joy.
Continue like this just for a few more breaths.
Trying to visualize as you breathe.
And now letting go of the visualized breath.
Allowing your breath to just return to normal.
Normal breath,
Effortless breath.
Body breathing itself peacefully now.
Bring your attention to the space behind your eyes,
This place of tranquility,
This place of visualization.
In Yoganidra we call this Chidakasha.
Let go of any expectations.
Try not to force anything.
If you don't see or sense anything,
Just keep following along.
Remember that you have complete freedom in your own mind.
I'll name a few things and see if you can visualize something.
See if something pops up for you.
Again,
Don't force anything.
Rolling waves on a restless sea.
A dragonfly on a petal.
Dewdrop on a blade of grass.
Koi fish swimming in circles.
Spring rains soaking a meadow.
Ripples moving across a lake.
A wide open prairie.
Field of wildflowers blooming.
A rabbit hole in the soft earth.
Giraffes grazing on tall trees.
Moon rising over a mountaintop.
The sound of thunder in the distant sky.
Water lilies floating.
Water lilies floating.
There before you.
An enchanting pond.
It brims with life.
Edged with lush vegetation and wildflowers.
Bees hum busily from bloom to bloom.
And at the very centre of the pond grows a great lotus.
The immense bud is tightly wrapped in shimmering lime green leaves.
Glorious beams of sunlight stream upon you and the pond.
The time for the blooming of the great lotus has come.
One by one,
The brilliant white petals unfold.
Each one unfurling to make way for the next,
Taking their turn very kindly.
See the lotus flower very clearly.
This precious flower blooming before you.
Its petals almost waterproof as droplets of dew fall off it gently.
Cherish this lotus.
Cherish yourself and your part in its growth.
It's time to transition yourself back to your Sankalpa.
Your heartfelt pledge.
The seed that you planted.
Let it ring resoundingly through you,
From your heart,
Allowing it to sink in deeply and meaningfully.
Imagine it if it were already so.
Repeat the sankalpa to yourself three times.
And then see if you can notice the natural flow of your breath.
Breath comes in.
Breath goes out.
Breath comes in.
Breath goes out.
Feeling the edges of your body that touch the earth beneath you,
All the contact points.
Observing any sensations that you might be feeling.
Some vibrations or tingling maybe.
Hopefully feeling really relaxed.
Peaceful.
Joyful energy.
Remember the lotus flower,
It teaches us about patience and how everything and everyone blossoms in their own time.
It's been my absolute pleasure guiding you today.
The practice of Yoga Nidra is now complete.
Om Shanti Shanti Shanti Peace Peace peace.
