Coming to a comfortable supine position,
Lying down.
Make sure that you're warm enough,
Any socks or jumpers you need to put on,
And I suggest having a blanket over you or a cover of some sort.
As you relax,
The body temperature tends to drop.
Make any final adjustments,
Fidgets,
Wiggles that you need to make,
So that you can be completely comfortable here.
And giving yourself permission to rest.
The world can wait.
There's nowhere to go,
Nothing to be done,
And no one to be.
And give yourself permission to be here fully as you are.
And no effort is required by you.
Simply listen as I move your awareness through the different parts of the body,
Illuminating each part with the warm light of your consciousness.
To begin,
Let's take three deep breaths,
Inhaling through the nose,
Opening the mouth to exhale,
Two more like that,
Inhaling,
And exhaling,
And deep inhale,
And a slow exhale.
Let everything go.
Closing down the eyes,
Releasing the jaw,
The face.
And moving your awareness to your right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side ribs,
Waist,
Right hip,
Thigh,
Kneecap,
Calf muscle,
Right ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Feel the whole right side of the body,
The whole right side of the body.
Your awareness now travels to your left hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left thigh,
Right ankle,
Heel,
Sole of the foot,
Left shoulder,
Armpit,
Left side ribs,
Waist,
Left hip,
Thigh,
Kneecap,
Calf muscle,
Left ankle,
Heel,
Sole of the foot,
Top of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Feel the whole left side of the body,
The whole left side of the body.
Now the back of the body,
Back of the head,
Right shoulder blade,
Left shoulder blade,
Whole spine,
Right buttock,
Left buttock,
Back of the knees,
Right heel,
Left heel,
Sole of the right foot,
Sole of the left foot,
Feel the whole back of the body,
The whole back of the body.
Now the front of the body,
Forehead,
Both temples,
Right inner ear,
Left inner ear,
Roof of the mouth,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Upper abdomen,
Low abdomen,
Right hip,
Left hip,
Right knee,
Left knee,
Top of the right foot,
Top of the left foot,
Feel the whole front of the body,
The whole front of the body.
Now be aware of the entire body,
The head,
The torso,
Right arm,
Left arm,
Both arms,
Right leg,
Left leg,
Both legs,
The entire body alive with sensation,
Warmth radiating inwardly and outwardly as if you are glowing starlight or sunlight shining brightly.
Welcoming every experience that is now present.
Notice how all sensations,
Thoughts,
Images and emotions in the body and mind are constantly changing,
Coming and going,
An ever-changing field of sensation.
Remaining attentive to sensations throughout the entire body,
Remember you are practicing yoga nidra.
Yoga nidra is the form of awareness.
And now that awareness travels to your breath,
The natural flow as air enters and leaves the body,
Through the nostrils,
Walls of the throat,
The gentle rise and fall of the chest and abdomen.
Sense the body breathing itself.
Welcome the relaxation of your body.
Your body is completely relaxed.
Your body is so relaxed that you have almost no awareness of it.
Welcome alertness in your mind.
Your mind is completely alert.
Your body is so relaxed that you have almost no awareness of it,
Whilst your mind is totally alert and aware.
Enjoy these two experiences at the same time.
Your body completely relaxed,
Your mind completely alert.
Imagine your mind is a wide blue sky.
Each cloud you see in this sky is one of your thoughts or emotions.
Some might be fluffy,
Cotton white,
Some looming dark and stormy.
Behind these clouds lies the clear blue sky that is your peaceful,
Undisturbed mind,
Shining bright and blue.
Slowly,
One by one,
These clouds,
Your thoughts and emotions,
Are blown away by a gentle wind.
You watch each cloud disappear over the horizon,
And as they pass by,
Moving further and further away,
Your mind clears.
You feel a deep sense of relaxation and rest.
Welcome in gratitude towards yourself and all living beings.
Cultivating gratitude for all that you are and all that you are a part of.
Beginning to feel the weight of your body against the earth,
The points of contact between the body and the surface you lie on.
Become aware of the room around you,
The temperature of the air on your skin,
Sounds,
My voice.
Allow light and color into the eyes.
Deepen your breath through the nose,
Breathing a little more fully.
Wiggle fingers,
Toes,
Rock the head side to side,
Making any movements here that feel right for you.
Perhaps these movements become bigger,
Circling wrists,
Ankles.
You can reach the arms overhead,
Take a full body stretch,
Reawakening,
Resurfacing.
And when you're ready,
You can hug your knees in and rest on one side.
And gently blinking open the eyes,
Adjusting to the light.
The practice of yoga nidra is now complete.
The practice of yoga nidra is now complete.
Coming back to sitting,
Perhaps having a glass of water or something sweet to eat,
Enjoying the rest of your day or evening.
And thank you for practicing together.
