Begin to find a comfortable position to lie down.
Perhaps use a blanket over your body so that you can stay warm and comfortable throughout this practice.
Once you are settled in,
Please close your eyes and welcome home to yourself.
Welcome to this practice of yoga nidra,
An invitation to reconnect to the ancient cyclical wisdom,
The seasons of the menstrual cycle.
And allow each breath to invite a deep settling and presence into this moment.
And welcome into this place where the body is welcome and she is held.
Come into the place where the body is welcome and held.
And sensing how it is to notice all the sounds around.
Sounds outside the room,
Sounds inside the room,
Sounds outside of the body and the sounds inside the body.
The sound of the breath coming in.
And as the breath moves inviting an awareness of each breath throughout our whole day.
The breath arising like the dawn when it first comes in to bring.
And the exhaling breath like the dusk as the light slowly drains out the sky.
Breathing in with the dawn with all the life and colour coming into the day.
Exhaling into this place of settling through the dusk,
The turning points of the day.
And let there be a welcome when the breath is fully in like in the middle of the day.
When the breath is fully out like in the middle of the night.
And as the breath moves in this way,
Each breath is like a whole cycle of the day.
Feel the cycles of those breaths settle the body into a deeper state of stillness and relaxation.
This is your practice.
There is no way to do this wrong.
Simply being here is enough.
You are enough just the way you are.
And just allow for your body to be here and welcome all the sounds.
Don't go looking for the sounds,
Just be here and allow the sounds to come.
Of this cycling of the breath,
Let there be a welcome to all the different cycles and phases in our awareness.
The cycles and phases of the little moon inside,
The womb waxing and shedding in the menstruating years and the big moon outside waxing and waning through the whole of our lives.
And invite just a simple sense of everything turning and moving in cycles above,
Beneath,
Within.
And allow the breath to move through the whole body now.
So that each breath allows your body to be fully nourished and releasing into being held on the outgoing breath.
Breathing in the nourishment of the incoming breath,
The feeling of that energy growing in the body and then letting there be a release of the energy and allowing the body to be supported by the air.
Perhaps each breath is a little lunar cycle in itself,
Unfolded in every breath.
The waxing of the moon on the full breath,
The fullest moon shining and bringing about the feeling of wholeness.
And the waning of the moon as the exhale diminishes the light,
Shape and form.
Effortlessly allow the cycle of the breath to come and go.
Receiving this breath and the light of the moon with each full inhalation and exhalation.
Imagine this light of the moon coming down from the crown of the head and moving down into the body.
And allow your awareness now to travel through your body,
Feeling the space in between your eyebrows and receiving this light deep inside the head.
Fill your eyes,
Left eye,
Right eye,
Both eyes together.
Notice the eyelids,
Each eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes,
Centers of the eyes,
Backs of the eyes.
Fill your eyes now with energy,
Radiant,
Glowing.
Fill your nose,
Notice the nostrils,
Left nostril,
Right nostril,
Both nostrils.
Notice the breath,
Nasal passages.
And follow the nasal passages all the way back into your head.
Become aware of your ears,
Right ear,
Left ear,
Both ears simultaneously.
Feel the wrinkles and folds of the ears,
Back of the ears,
Earlobes,
Ear canals.
Follow your ear canals into the inner ear,
Ear canals into the inner ear.
And notice your ears receiving sound.
Fill your ears hearing.
Fill your mouth,
Feel sensation in your mouth.
Fill your jaw,
Lips,
Upper lip,
Lower lip.
Notice where the lips touch.
Feel the inside of the mouth,
The roof of the mouth and fill your upper teeth and gums,
Lower teeth and gums.
Relax your tongue.
Fill the left inner cheek,
The right inner cheek.
Notice the sense of taste.
Now fill all the parts together as a whole.
Fill your mouth as sensation,
As energy,
As radiant vibration of the beautiful moon light.
Bring awareness to the crown of your head,
Forehead,
Face.
And feel your whole head shine.
Fill your neck and the golden liquid light of the moon shining down into the back,
Sides of the neck and the throat.
Notice your right palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Fill your whole hand alive with energy.
Fill your wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Notice the notch at the base of the throat.
Fill your left palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Fill your whole hand alive and filled with sensation.
Fill your left wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Notice the notch at the base of the throat.
Become aware of the upper chest,
Upper back,
Shoulder blades.
Fill your heart center and the moon light shining ever so bright inside your heart.
Notice your abdomen,
Ribs on the back and ribs at the front.
Feel inside your belly,
The power inside your womb,
Relaxing your uterus,
Ovaries.
And feel the light wash over your reproductive organs.
The light spreading total relaxation and release in.
Fill your right hip,
Hip,
Thigh,
Knee,
Lower leg,
Calf,
Sole of the right foot,
The whole foot.
Feel again the pelvis,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
Toes,
Left sole of the foot,
The whole foot.
Notice both feet.
Feel your root between your sitting bones.
Feel deep inside your belly,
Your upper abdomen.
Feel your heart center,
Your throat center.
Feel your third eye between the brows and the crown.
Feel now the back body resting on the earth.
Bring an awareness of your whole back body,
A sensation alive with vibration.
Feel now the front body filled with radiant vibration.
Pour your awareness like liquid into the right side of your body.
Feel the right side.
Pour your awareness like flowing sensors into the left side.
Feel your left side,
Midline.
Feel your whole body,
Complete entity.
Feel sensation through your entire body.
Feel the whole body together,
Your whole body shining.
Feel the focus on my voice.
As I name the names of different,
As I say them,
Develop an image of them on all levels.
Feeling,
Awareness,
Emotion,
As best as you can.
Allow each image to develop like a slide on your mental screen.
Let them come and without hold.
Visualize a red rose,
A red rose.
Flickering candle,
Flickering candle.
Tall palm tree,
Tall palm tree.
White sky,
White sky.
The warmth of the sun on your face,
The warmth of the sun on your face.
A sky full of stars at night,
A sky full of stars at night.
Full moon,
Full moon.
Moving elephant,
Moving elephant.
Rising sun behind the mountain,
Rising sun behind the mountain.
Ocean waves,
Ocean waves.
A large lake with crystal clear water,
A large lake with crystal clear water.
The warmth of an ancient volcano,
The warmth of an ancient volcano.
A small boat sailing on the ocean,
A small boat sailing.
A large oak tree,
A large oak tree.
A waterfall,
A waterfall.
Setting sun behind the mountain,
Setting sun behind the mountain.
Waves breaking on a deserted beach.
Now relax all efforts and become aware.
Awareness of the whole body.
You are breathing quietly and slowly.
Awareness of your body.
Your body from the top of the head to the tips of the toes.
Relax all efforts and draw your mind outside,
Becoming aware of your breathing.
Become aware of the natural breath,
The rise and the fall of the belly.
Awareness of the whole body.
Awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes.
Visualize your body lying perfectly still and visualize the room around you.
Become aware of the sounds inside of the room.
Become aware of the sounds outside the room.
Begin to move your toes,
Ankles,
Fingers and hands.
Move your head gently from side to side.
Please take your time,
There is no rush.
If you would like to,
You can begin to slowly sit up and keep your eyes closed.
Observe your body.
How does your body feel?
How does your mind feel?
What is your heart saying?
Slowly open your eyes.
The practice of Yoga Nidra is now complete.
Namaste.
