Welcome to this yoga nature.
For letting go of everything.
Lie down anywhere that you can be comfortable.
Maybe that's a mesh on the floor.
Or a sofa.
Or bed.
Lying on your back if that's comfortable for you.
You want to set yourself up to be completely supported and at ease.
Make sure you'll be warm.
Cover yourself with a blanket if you need to.
Your body temperature will drop during the practice.
It may also be nice to cover your eyes with a cloth or an eye pillow.
Once you feel ready.
Take a last scan of your body.
Checking for any little discomfort that might come to distract you over time.
And letting go you soften.
Eyes full closed.
Turning your attention inward.
Noticing your body the weight of it supported by the surface beneath you.
The touch of fabric on your skin.
The temperature of the air.
The gentle rise and fall of your chest and belly as you breathe.
Now we'll move through the body,
Tensing and releasing different areas to invite them to fully relax and let go.
Starting with the feet.
On an inhale,
Tense the muscles of your feet.
Curl up your toes.
And as you exhale.
Allow them to fully relax and release.
Now the muscles of your legs.
Inhale,
Squeezing calves,
Thighs,
Even knees.
And exhale relaxes Messing up.
Inhale,
Tensing glutes and the muscles around your hips.
Exhale letting the tension melt away Inhale,
Engaging your abdomen.
Exhale allowing it to soften completely.
Inhale squeezing the muscles of your back.
Exhale allowing them to melt into the surface beneath you.
Inhale bringing tension into shoulders and arms.
Exhale relaxing and softening.
Inhale squeezing your hands into fists exhale release and relax your hands Inhale face screws up,
Tension into the forehead,
Cheeks and jaw and exhale,
Face softens,
All tension melts away.
Finally,
Inhale to bring tension into your whole body.
For a moment,
Squeezing every muscle.
Then exhale allowing all tension to melt away.
Your whole body fully relaxed and at ease.
The practice of yoga nidra.
Begins now.
Repeat three times inside your mind.
I will remain awake and aware and receive what I need.
Tell yourself three times.
I release unhelpful thoughts.
My mind is calm and grounded in the present moment.
I release unhelpful thoughts.
My mind is calm and grounded in the present moment.
I'm going to name a part of your body for you to bring your awareness to.
Learn if it needed.
Simply let your mind move from one place to the next as I named them.
Bring your awareness to your toes.
All 10 rows.
The soles of your feet.
Actions of your faith.
Heels.
Tops of your feet.
Ankles.
Shins.
Calves.
The fronts of your knees.
The backs of your nails.
The front of your thigh.
The backs of your thighs.
The whole of your right leg.
The whole of your left leg.
Both legs together.
Become aware of your pelvis.
Your hips.
Your glutes.
Lower abdomen.
Naples.
The right side of your body.
The left side of your body.
Your lower back.
Of a bat.
Your spine.
The front of your chest.
Your whole torso.
Now notice your shoulders your biceps.
And triceps.
Your elbows.
The forearms.
Your wrists.
The backs of your hands.
The palms of your hands.
All ten fingers.
Fingertips.
You the whole of your ride time.
The whole of your left arm.
And both arms together.
Moving awareness to your throat your jaw.
Of time.
Lips.
The space between them.
Your change.
Is.
Null.
Eyes.
Island.
Eyebrow the space between your eyebrows.
Forehead.
Top of your head.
The back of your head.
Your whole head and face.
Feel the whole right side of your body relax and soften and the whole left side of your body.
Relax and soften.
Now feel your whole body relax and soften.
Letting all movement go.
Except for the gentle rise and fall of the valley.
As you breathe in the biscuits and out the cookies.
Focus your awareness on the breath.
Inhale,
Cool air travels down.
Expanding the balance.
Exhale air travels back out.
I love you.
Watch that flow of breath.
Now we expand in on the inhale.
And relax on the exhale.
Start to notice the small pauses in your brain.
What do you inhale?
The small pores at the top of the brain.
As your body shifts into the exhale.
Followed by a small pause at the bottom of the brain.
As your body prepares to inhale again.
Bringing your awareness to each small force.
We'll now move through our series of feelings and sensations in the body.
As I called these out.
Try not to overthink.
Just allow your body to experience them.
Feel your body become light.
As if you could float away.
Feel your body become heavy.
Like you could sink down into the earth.
Experience and security.
Experience confidence.
Feel your body become hot feel your body become cold feel your body become strong.
Feel your body become weak experience happiness.
Experience sadness.
You that you were warned.
You that you are at peace.
Completely and totally calm.
And at peace.
Now imagine that you are standing at the edge of a light a huge expanse of still calm water with a clear glassy surface The lake has trees all around it.
A forest of tall pines,
Growing all the way down to the people's shores.
And in the distance,
Beyond the forest.
There are rugged mountain peaks topped with snow.
The mountains must be very high to be cold enough to have snow on top.
Because where you are,
That's perfectly warm and pleasant.
The air is clean and fresh and carries the scent of pine.
There are birds singing all around you.
Calling and chatting to each other.
And you can hear the rustle of the pine needles.
The gentle lapping of the water against the pebbles at the shore.
It's such a calm and peaceful place.
You feel completely safe and at ease here.
A wooden dock is in front of you.
Stretching out into the light.
And walk out onto it.
Your footsteps making a hollow sound on the plants.
The job was quite long.
And by the time you reach the end of it,
It feels like the lake surrounds you.
Let me sit down on the end.
Enjoying the views and the soothing murmur of the water all around you.
You notice that the water is so still and calm that it's like a mirror.
Reflecting the scene of the trees,
The mountains.
In the sky.
In this reflection we see that the sky is filled with white fluffy clouds.
Or moving and changing.
You lie back.
And look up into the sky.
Watching the clouds move Taking deep slow breaths you focus on the blue sky in between the clouds.
As you slow down and focus your mind.
The sky begins to change.
Becomes clearer.
More and more of the clouds move away.
Leaving clear,
Still blue.
You rested.
Clear sky.
Way of mind.
The occasional white cloud might come into view.
But you allow it to simply drift on past.
Resting in the peace and calm.
Repeat three times inside your mind.
I release and help other ones.
My mind is calm and grounded in the present moment.
Become aware again.
Of your body breathing peacefully.
The natural breath.
Feel the coolness of air entering your nostrils in the world visibly.
Notice your belly rising and forward with each breath feel the surface that you're lying on.
The fabric touching your skin.
The temperature of the air.
Start to listen to the sounds around you.
The practice of yoga nature.
Is now complete.
If you are at the end of your day.
And would like to slip off into sleep.
You can do so now.
If you need to carry on with your day.
Then begin to make small movements.
Reawakening your body.
And as you are ready.
Blink open your eyes and come back into your space.
