A warm welcome.
Make sure you lie or sit comfortably and maybe you want to grab a blanket so that you don't feel cold.
And let's get started.
Put your awareness on your breath and just notice it for a moment.
How the breath feels in the stomach and how it feels in the chest.
Maybe you can feel the air in your nostrils when you breathe in and when you breathe out.
And notice if it feels like the air flows better on one side than the other.
Let's begin the body scan.
When I mention a body part,
Put your awareness there till I mention the next body part and shift your awareness to that part and so on.
Start by putting your awareness on the right eye.
The eye socket.
All the small muscles around the eye and maybe you can soften there a little.
Move your attention to the left eye.
The left eye socket.
And all the muscles around it.
And see if you can soften there as well.
Move your attention to the area between your eyebrows.
The eyebrow center.
And notice the right cheek.
Right jaw.
And again see if you hold an attention.
Move your attention to the inside of the mouth.
The left cheek.
Tongue.
Move your attention to the left cheek and the left jaw.
And again note an attention.
Note the right eyebrow,
The left eyebrow and the area between the eyebrows.
And maybe you can relax the forehead.
Release the top of the nose,
Chin,
Right ear,
Left ear and throat.
Move the attention to the right shoulder,
Elbow,
Wrist,
The whole hand.
The whole palm of the hand.
Armpit.
The whole right arm.
Left shoulder.
Elbow.
Wrist.
The entire hand.
The entire palm of the hand.
Armpit.
Entire left arm.
Right side out chest.
Right side of the abdomen.
Right hip.
Upper thigh.
Knee cap.
Ankle.
And foot.
Calf muscle.
Knee crease.
Back of thigh.
Groin.
The entire right leg.
Left side of the chest.
Left side of the abdomen.
Left hip.
Upper thigh.
Knee cap.
Ankle.
And foot.
Calf muscle.
Knee crease.
Thigh.
Groin.
Entire left leg.
Pelvic floor.
Sacrum.
Mid-back.
Right shoulder blade.
Left shoulder blade.
Neck.
Back of head.
Top of head.
Entire head together.
The whole right arm.
The left arm.
Right leg.
Left leg.
The whole right side of the body.
The whole left side of the body.
The whole front of the body.
The whole back of the body.
The whole body.
The whole body.
Feel the whole body.
Put your attention to the breath again.
And maybe the breath is a little slower.
And a little deeper.
Notice how the body moves effortlessly.
When you breathe in.
And how the body softens when you breathe out.
If you want,
You can visualize that the breath goes into your right hand when you inhale.
And leaves your left hand when you exhale.
With the next inhalation,
The breath goes into the left hand.
And leaves the right hand when you exhale.
You breathe into right hand.
Exhale the left.
Inhale the left.
And out the right.
And continue at your own pace.
Exhale the left.
And out the right.
Exhale the left.
And out the right.
Exhale the left.
Exhale the right.
Exhale the left.
Exhale the right.
Exhale the left.
Exhale the right.
Exhale the left.
Exhale the right.
We let go of the breathing exercise and shift your attention to your physical body.
And notice if there is anywhere on your body that feels extra cold.
If you don't feel anything,
Imagine dipping your feet in cold water.
Then feel if there is any place on the body that feels extra warm.
If you don't feel anything,
You can focus on your heart and imagine a safe warmth there.
Come back to the place that is cold.
Now come back to the place that is warm.
And again the place that is cold.
And to the place that is warm.
And back to the place that is cold.
And again the place that is warm.
And again the place that is warm.
And again the place that is warm.
Then imagine the heat spreading throughout the body and when it meets the place that is cold,
They mix.
And it becomes a perfect temperature.
It becomes balanced.
Visualize a mist in the corner of your eye.
Perhaps you have been up early on an autumn morning and seen the mist lift from the ground.
Nothing spooky or scary but more safe and caring.
Visualize that with each exhalation the mist grows bigger and bigger and bigger.
The mist collects and carries with it all the negative energy it touches,
All the doubts,
All the self-loathing,
All the negativity.
The mist comes closer and closer.
You start to feel that all the negativity that is in your body and in your thoughts is drawn upwards,
Outwards.
Right before the skin all negative thoughts,
Feelings and sensations gather.
You feel how they poke there on the inside.
The mist is now right above you and slowly and carefully you let go of all the negativity within you and feel how the mist pulls it out of your skin.
You become warm,
Relaxed and calm.
The mist floats away slowly and disappears.
You feel light,
Almost as if you were lifting off the ground and floating up.
Sit in that lightness for a while and notice how it feels to not have to carry anything heavy,
Dark or negative.
Your whole being is filled with lightness,
Calm and warmth.
Now turn your attention to the inside of your closed eyelids.
Maybe you can make out some patterns,
Some colours or images.
Maybe it's just dark.
Maybe you get a feeling of coming home.
Rest here for a while and just pay attention if something comes up without placing any demands or expectations.
Now turn your attention to the outside.
The yoga nidra is now complete and it's time to slowly come back.
Take a deep breath and let your body slowly wake up.
Maybe you want to stretch out.
Maybe you want to hug your knees.
Maybe you just want to lie on one side and wait for yourself before continuing with the rest of the day.
Thank you for sharing this moment with me.
Please get in touch and tell me what you thought.
Big love,
Jenny.
Thank you.
