This yoga nidra is to empower you to feel more connected healthy and whole.
So let's find a comfortable position.
Use props,
Bolsters,
Cushions,
A blanket,
Eye pillow,
Whatever you have to hand.
Make yourself a comfortable nest or if you're at your desk turn off all the phones on silent.
Find a comfortable seat where you feel supported,
Spine supported,
Feet grounded on the floor.
Let's all take a deep inhale and a nice long sigh as we release everything that's happened so far.
Using your breath to let go of any tension,
Of any fears.
Take a deep inhale blow away any unconscious fears that keep your body feeling tight,
Your nervous system anxious.
Blow away.
Do another breath like this.
Inhaling fully and then blowing away any fears.
Emptying yourself of those emotions that keep you feeling contracted.
Let's take a deep inhale now and make the sound SHHH.
Like the sound of SHHHHH.
If you've been feeling any tension or frustration,
Things happening too slowly for you,
Release some of that pressure,
That soft sound SHHHHH.
As if releasing some pressure out of a pressure cooker.
Use the sounds to release,
To make space.
From there place one hand on the heart,
One hand on the abdomen and gently bring the chin down slightly.
Bring in your awareness out of that analytical busy mind into a more reflective attitude where you're tuning in,
Tuning in to how you feel physically,
Mentally and emotionally.
So we've used our breath,
We've used our sounds to release any unconscious emotions that we're holding on to.
Cleaning the canvas.
Now looking in,
Reflect on your mind.
Maybe just for a moment watch your thoughts.
What stories do you tell yourself?
Are there any loops that you find yourself on,
Stuck,
Stuck in the same loop?
The story that maybe says that you're not good enough,
You haven't done enough.
Stories that make you feel sad and heavy,
Hopeless.
Today let's unearth these stories.
No need to psychoanalyse but if you have an inner critic,
Can you now flip it and bring in the attitude of a loving friend.
Tend and befriend yourself.
Those negative stories that we tell ourself,
Let's flip it now into a positive present tense statement or statements.
I am enough.
I am strong and healthy.
If you work a lot I am fun and flexible.
Finding the balance in your life.
What do you feel that you need more of?
What do you feel that you're lacking?
So phrasing it as you already have it.
I am whatever feels resonates for you,
That fills you up.
Repeat this three times to yourself and then visualise yourself healthy and whole,
Radiant,
Smiling.
How would it look?
How would it feel for you to feel completely whole and healthy,
Allowing all parts of you in equal measure.
The light and the shadow parts that we hide,
Accepting those parts,
Loving those parts,
Making space.
So one hand on the heart,
One hand on the tummy now,
Feeling the breath as you breathe in.
Allow that in-breath,
Feel like an inner smile,
Telling your nervous system that everything's going to be okay.
And as you breathe out,
Feel as if you're sending lots of love,
Comfort,
Nurturing down to the abdomen,
Inhaling nourishment to your heart,
Exhaling love to your abdomen.
Continue in this way,
Filling yourself up.
So watching,
Feeling,
Observing without any judgment,
Allowing everything to be as it is,
Allowing space to feel.
So bringing your awareness now to the earth,
The next time you exhale,
Exhale,
Exhale,
Exhale some more and feel the earth coming up to support you,
To keep you safe.
The next time you inhale,
Feel as if you're receiving that breath from the earth,
The inhale nourishes you,
Fills you up.
Exhale,
Allow the body to feel heavier and heavier,
Grounded,
Connected to the earth.
Now let's give our mind a shower,
Refresh our mind.
Every part of our brain is linked to a point on the body.
So as we relax our right hand thumb,
This part of our brain which will soften and relax.
Bring your awareness now to your index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand.
Trace the awareness through the joints of the wrist,
To the elbow,
To the shoulder.
Awareness up through the side of the neck,
To the crown of the head.
Pausing at this space,
Take a deep inhale and smile.
As you exhale,
Feel a sense of dissolving,
Relaxing,
Releasing your awareness down through the left side,
Left neck,
Into the left shoulder,
Elbow,
Wrist,
Your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hands,
Back of the hands.
Awareness now from the left palm,
Up through the left side of the neck,
Crown of the head.
As you breathe out,
Feel a wave of relaxation through the right side of your brain,
Neck,
Right shoulder,
Arm,
Catching your awareness in the right hand.
When you feel ready,
Peacefully breathing up your awareness through the right side,
Right arm,
Neck,
Brain,
Crown of the head.
As you breathe out,
A wave of relaxation down through the left side,
Left neck,
Shoulder,
Elbow,
Wrist,
Palm of the hand.
Continue with this practice,
Sweeping your awareness through the left side,
Smiling up at the crown of the head,
Telling yourself everything's going to be okay.
Waving the awareness release down through the right,
Catching it into the right hand.
And again,
Breathing your awareness through the right side,
Smiling,
Inner smile,
Crown of the head.
Feel connected above.
Breathing out your awareness through the left side,
Catching your awareness in the left palm.
Finish that practice now by taking your awareness down to the soles of your feet.
Soles of your feet,
Awareness back of the body,
Awareness top of the body,
Awareness on the knees,
Awareness at your hip,
Right hip,
Left hip,
Left buttock,
Right buttock,
Base of the body.
Taking your awareness now up and around the spine with that inner smile as you shine your awareness up through the spine,
Lower spine,
The middle,
The top,
Reaching the crown of the head.
The crown of the head,
Feel a connection,
Smile,
Receive.
The next time you breathe out,
Release that awareness down through every cell of the body.
Awareness through the arms,
The torso,
The legs,
The soles of the feet.
Repeat silently to yourself,
My whole body is relaxed and awake.
My whole body is relaxed and awake.
Relaxed and awake.
My body feels heavy and heavier,
Connected to the earth.
Connected,
Supported,
Safe,
Connected to the earth.
Now my body feels spacious and light,
Expansive and free.
My body feels spacious and light,
Expansive and free.
And you feel lighter and lighter.
Allow the body to feel so spacious,
So bright,
So light.
Now allow the body to feel heavier and heavier,
Grounded,
Connected and safe.
Grounded,
Connected and safe.
Allow the body to feel bright,
Light,
As vast as the sky,
As bright as the sun.
Bright,
Warm.
Allow the body to feel warmer and warmer,
As if lying under a warm,
Healing sun.
Revitalizing,
Energizing,
Activating your energy.
Feel the life force of the sun within you.
The life force of the sun within you,
Inspiring you,
Energizing,
Motivating.
How does that feel?
How does that feel?
Allowing the body to feel connected to the earth.
Connected to the earth.
Now feel a coolness,
A coolness in the body.
As the sun sets and the moon rises,
Feel the coolness.
The bright,
Light reflection from the moon,
Reflecting,
Healing,
Soothing,
Calming.
Soothing our emotions,
Calming our nervous system.
Waking up our intuition,
Our inner knowing.
How would it feel to embody the moon?
The qualities of the moon,
The yin energy,
The soothing energy.
That restores,
Revives,
Nourishes.
Now can you rise above?
See yourself shining brightly,
Radiant and healthy,
Connected to the earth below,
The sky above.
As above,
So below.
As within and without.
Integrating yourself,
Earth,
Water,
Fire and air.
Bringing all those elements into your body.
All those elements into your body,
Energized,
Inspired,
Grounded,
Secure,
Safe to reflect,
Safe to reprogram.
In this space,
Plant your sankalpa,
Your new story,
Your new vision.
Repeat it three times.
Truly embody that vision.
Co-create,
Imagine.
Where are you?
How does it look?
How does it feel?
How does it sound?
How does it smell?
Use your senses to make it real.
Then bringing the tip of your thumb to the tip of your finger,
Connect this memory,
This vision,
This sensation into your body.
Pause,
Rest in this space,
Absorb,
Realign your goals,
Your mission.
And then rest in this nidra,
Healing,
Renewing.
So this yoga nidra is now complete.
Yoga nidra is now complete.
Start to deepen the breath.
Use that inhale mindfully today as you inhale that inner smile.
If you need to release,
Use your sounds,
Use your breath and then find that balance,
Find the harmony of feeling complete,
Allowing the shadow and the light.
So stretching,
Yawning,
Moving mindfully.
Stay connected to that inner voice as you enjoy the rest of your day.
