Welcome to this yoga nidra on getting a little bit of perspective in your life.
Sometimes the world around us can seem a little bit overwhelming and when we are able to take a step back and really realize that we are not our minds then things around can feel a little bit easier.
So take your time to come down to the ground or your sofa or your bed and get yourself really comfortable here.
Making any small movements if you like and perhaps popping a cushion beneath your head behind the backs of your knee.
And as you settle in start to notice the surface beneath you.
Notice any sounds that you can hear or any thoughts,
Sensations,
Feelings in the body.
And take a few moments to become aware of the quality of your thoughts right now.
Do you feel agitated or irritated?
Maybe there's a heaviness or a lethargy or maybe you feel calm and clarity.
Perhaps somewhere in between.
As you slowly give yourself permission to let go of your thoughts and allow your awareness to drop down towards the breath.
You can do this by gently deepening your breath.
Gently lengthening your breath.
And if you like taking a couple of long exhalations as your awareness drifts further down inside.
There is nothing for you to do.
This is all there is.
As you gently bring your awareness back to the body now.
I will name a part of the body and you just hold your awareness there.
And you could imagine filling each part of the body with a gold warm nurturing light.
Starting with the top of your head.
Your forehead.
The right eye.
The left eye.
Both eyes together.
The nose.
The mouth.
The right cheek.
The left cheek.
Both cheeks together.
The right ear.
The left ear.
Both ears together.
The back of the head.
The neck.
The throat.
And now focusing on the right side of your body.
A golden light gently touching the right shoulder.
Upper arm.
Forearm.
And hand.
Palm of the hand.
Back of the hand.
Little finger.
Fourth finger.
Middle finger.
Index finger.
And the thumb.
The whole right hand.
The whole right arm.
The outside of the ribs and the waist.
And the space between the outside of the upper body and the arm.
The right side of the chest.
The heart.
The right side of the belly.
The right hip.
Thigh.
Lower leg.
Foot.
Top of the foot.
Sole of the foot.
The right little toe.
Fourth toe.
Third toe.
Second toe.
And big toe.
The whole right foot.
The whole right leg.
The right side of the pelvis.
Lower back.
Upper back.
The whole right side of the body.
And notice,
Is there a difference between the sensations in the right and the left side of the body?
Now bring your awareness to the left side of your body.
A golden light,
Gently touching the left shoulder.
Upper arm.
Forearm.
And hand.
Palm of the hand.
Back of the hand.
Little finger.
Fourth finger.
Middle finger.
Index finger.
And thumb.
The whole left hand.
The whole left arm.
The outside of the ribs and waist.
And the space between the side of the body and the arm.
The left side of the chest.
The heart.
The left side of the belly.
The left hip.
Thigh.
Lower leg.
And foot.
Top of the foot.
Sole of the foot.
The left little toe.
Fourth toe.
Third toe.
Second toe.
And big toe.
The whole left foot.
The whole left leg.
The left side of the pelvis.
Lower back.
Upper back.
The whole left side of the body.
The whole body.
The whole body.
The whole body bathed in this golden light.
Golden warm light.
As you allow your awareness to rest in your tummy.
And in your chest.
Notice the gentle rhythm.
And the way the body moves as you breathe in.
And as you breathe out.
Continue to watch the gentle rhythm of your breath.
Notice the four phases of the breath.
The inhale.
The slight pause.
The exhale.
The slightly longer pause.
Shift your awareness to the exhale.
And with each exhale.
Allowing yourself to soften.
To surrender.
To let go.
Now shift your awareness.
To the pause after the exhale.
Rest deeply in this space.
As you allow the awareness of the breath.
Begin to dissolve.
And picture.
Beautiful green meadow.
The greenest,
Most luscious grass.
And picture.
The brightest,
Bluest sky.
And the green,
Green grass.
And the bright,
Blue sky.
Sense the coolness from the earth.
From the grass.
Beneath your feet.
Sense the heat.
And the warmth.
From the sky.
From the sun.
On your head.
And the coolness from the earth.
And the warmth.
From the sky.
Sense yourself grounded.
By the earth.
Sense yourself free and spacious.
In the sky.
Grounded by the earth.
Spacious.
In the sky.
As you picture yourself.
Lying down somewhere.
Somewhere you feel completely safe.
Maybe on the grass.
Or on a beach.
Or maybe in the room where you're lying right now.
And gently allow your awareness to begin to expand.
Notice or sense or picture your body lying here on the ground.
Notice the space around you.
Is there anything close by?
What can you see?
As you gently allow your awareness to zoom out.
And as you zoom out.
Notice more of the things around you.
In the room or the space that you are in.
Continuing to zoom out.
See other things.
Perhaps buildings or trees.
See the whole area that you are in.
And zooming out further still.
Seeing what lies beyond.
A city.
A forest.
Parks.
Water.
A river.
And as you continue to zoom.
You see more and more of your country.
Maybe the coast.
Start to see the ocean.
And continue to zoom out.
Until you see neighbouring country.
The whole ocean.
The curve of the earth.
Continue to zoom as far as your imagination allows.
And from this expanded awareness.
Float in this vastness.
Notice anything you see.
Or feel.
Or sense.
Notice colour.
And space.
Beyond.
With each exhalation.
With each exhalation.
Letting go.
With each exhalation.
Gently drifting.
With each exhalation.
With each exhalation.
Any tension dissolving.
With each exhalation.
Floating.
No rush.
No effort.
Allowing.
As we begin our slow and gentle return.
There's no hurry.
If you have journeyed outward.
Start to come back slowly.
Zooming all the way back in.
Coming back to your space.
And back to your room.
Back to your body.
Lying here on the surface beneath you.
Allow yourself to float back fully.
Feel the support beneath you.
Notice the breath moving through you.
Sense the sound around you.
And when you are ready moving your fingers and your toes.
Perhaps bringing some little circles to your wrists and your ankles.
Taking a stretch.
And when it feels right rolling onto your side.
Gently pushing yourself up to sit.
Bringing your hands together and maybe placing them somewhere on the body that feels comfortable.
Maybe over your heart.
Take a big breath in.
