Hello and welcome to this magical practice called yoga nidra.
Yoga nidra is magical because we can travel wherever we want to go.
All in our mind's eye.
All from our bed.
So get yourself comfortable,
Super super comfortable.
You might be with your favourite teddy.
Just let your head just nuzzle into your pillow,
Your covers maybe and snuggle up tight into them.
Do anything that will make you feel just a tiny little bit more snuggly,
A little bit more cosy.
Then we'll get ready to go on an adventure all together.
You may like to choose one of your teddies to come with you or someone special.
You could imagine your best friend coming with you or a family member.
Anybody you feel safe and happy with.
Now to go on this magical adventure together there's a few things we need to do first.
First we need to prepare our body to go on this adventure.
So the first thing we're going to do is just tighten our hands.
We're going to put our thumbs in our fingers and squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze the fingers and release.
And then we're going to tighten the feet.
Yeah make them as tight as possible.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze and release.
And now we're going to tighten the legs.
So you're going to tense those legs and make them as stiff and as strong as possible and the feet too.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze.
And now the arms.
Can you just make the arms as stiff and as tight as possible with your hands and squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze and release.
And now do the same with your belly.
Squeeze your belly and squeeze your shoulders.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze and release.
I know your face.
Can you scrunch your face into the scrunchiest tightest ball ever.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze and release.
I know the whole body.
The arms,
The legs,
The feet,
The hands,
The belly and the face and the shoulders all squeeze and scrunch and squeeze and scrunch and squeeze and scrunch and release.
And just let your whole body get super floppy.
Let your whole body just go ah in your bed.
Letting your body sink into the bed and feeling your cozy blanket or cover wrapped around you.
Now take a deep breath in and imagine you're blowing out some birthday candles as you breathe out.
Again,
A deep breath in through the nose and then breathing out,
Blowing these birthday candles.
And just as when we blow birthday candles out,
We make a wish.
What's your wish?
It could be anything.
It could be to be brave or it could be anything that your heart may be asking for,
Such as I can do anything I set my heart on.
Just very quietly to yourself.
What's your wish?
And then when you blow out your candles,
Make that wish.
Now imagining,
Imagining the air around you is full of magic.
It sparkles and glows.
And when you breathe in through your nose,
You draw a little bit of that magic in.
And that little bit of magic goes all the way down into your toes and you feel your toes glittering.
And all your feet now glitter.
Now the lower half of your legs glitter and now your knees.
The top half of your legs,
Both legs all the way to your feet,
Glitter and sparkle.
And now your belly too.
Find your chest and all around your shoulders and all the way down into your fingers and your thumbs.
Your thumb,
Your wrist,
The bottom of your arms to the tops of your arms.
And your whole back glitters and sparkles all the way up to your head.
The whole of you sparkles and glitters.
Now close your eyes if they're not already closed.
And let your breath be nice and long as you feel a little breeze flowing.
It flows under the bedroom door.
It flows around your bed.
And this breeze is calm and gentle and full of kindness.
And it blows around and around until you feel your bed gently lifting.
And now the windows magically open and the bed lifts.
And it flows out the window and you and your teddies or whoever you've chosen to come with you safely tucked up in the bed.
Look down and see your house just beneath you.
You see your garden.
You see the roads,
All the fields around you.
The bird magically now goes over a big forest and you realize that this forest is not a normal forest as it glows with magical fairy lights.
The bed starts to flow down into the forest.
And you see a little clearing in the trees.
You can hear some music.
Sounds like a party.
You decide to gently raise one foot out of the bed and then the other.
And the floor beneath you is beautifully soft.
It's all mossy and green like a carpet and you plod softly with your feet towards the music.
And sitting on a toadstool is a beautiful fairy.
She turns and smiles at you and says,
We're having a party,
Would you like to join us?
Oh yes please,
You say.
The fairy takes your hand and she leads you to the party.
You see a table full of amazing food.
Everybody's dancing and having fun.
So you too join in.
You dance and you dance and you dance.
And then there is a loud beating of a drum.
Hmm,
What's going to happen?
And out from the trees come the most beautiful unicorns.
Of all different colours,
With large wings and beautiful glittering horns.
The fairy points to a large white unicorn with colourful wings and a colourful tail and says,
That's my unicorn,
Would you like to go for a ride?
Yes please.
The fairy takes you to the unicorn and explains to the unicorn that you are a unicorn.
You would like a ride.
The unicorn bows her head and gently lays on the ground so you can climb on.
Hold on tight,
The fairy says.
And with a whoosh and a gallop and a swish of the tail,
The unicorn rides out into the night sky.
Again,
You see the forest beneath you,
The stars twinkle above you,
It's glorious.
The wind is on your skin,
Flowing on your cheeks.
As you just breathe in stillness and the calm of the night skies,
You're aware of the sounds beneath you,
The party,
Full of joy,
Beneath you.
Eventually,
The unicorn swirls back down to the party and she lies back on the ground.
So you can slide off.
You thank the unicorn by placing your head on hers.
Then the unicorn lets out a little neigh to say you're welcome.
Would you like some food?
Asks the fairy.
Oh yes please,
You say.
You go to the table where the food is.
And you see lots and lots of little cakes.
Wow,
So many cupcakes.
Yes,
Says the fairy.
Let's count them.
One,
Two,
Three,
Four,
Five,
Seven,
Eight,
Ten cupcakes.
The fairy giggles and a lot more.
Would you like one?
Yes please.
You'll have a cupcake.
And the fairy says,
I think it might be time for you to go home soon.
Maybe you would like to take the cupcakes back with you.
The fairy hands you a little bag.
She asks you to keep it open.
As she puts the cupcakes inside.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine cupcakes.
Here you are,
Says the fairy.
You say thank you and you climb back into your bed.
You snuggle back into your covers with your friend.
As you gently wave goodbye.
And the bed starts to slowly,
Slowly,
Float away.
Flow back up to the sky.
Flow back towards the star.
You feel the light of the stars surrounding you.
Full of love.
Full of light.
And as your bed gently flows back over the forest.
Over the fields of the streets next to your house.
You see the roof of your house.
The bed goes lower and lower and now you see your garden.
And now you see your window.
And the bell gently goes through the window and back into your bedroom.
And what an adventure you have been on.
Allowing your body to stay all cozy and relaxed.
Giving yourself a smile as you remember your wish.
And letting yourself flow into dreamland.
Good night,
Sleep well.
Sweet dreams.
