Whether seated or lying down,
Just noticing the support beneath you,
Relaxing down your shoulders away from your ears,
Unfurrowing the space between your eyebrows,
Relaxing your forehead,
Releasing the grip on your jaw,
And taking now an inhale in through your nose for three,
Out for four,
In for three,
One,
Two,
Three,
Out for four,
One,
In for three,
One.
Bringing to mind now a sankalpa or positive affirmation,
Something like I am grounded and clear.
Bringing an affirmation that resonates with you right now and just letting it sink in.
Inviting you now to listen to the guidance of my voice as you place a gentle awareness on parts of your body that I mention,
Starting with the tip of your nose,
Your left nostril,
Right nostril,
The ridge of your nose,
Both temples,
Both eyebrows,
The space between your eyebrows,
Both eyeballs sinking back,
The outer ridge of both of your ears,
Your cheekbones,
Your jawline,
The entire inside and warmth of your mouth,
The length of back of your throat,
Your collarbone,
The expansion of your chest,
Both shoulders,
Your upper arms,
Elbows,
Lower arms,
Wrists,
The palms of your hand,
The lines on your hands,
The top of your hands,
Your thumbs,
Index fingers,
Middle fingers,
Ring,
Fingers,
Little fingers,
The space between all of your fingers,
The ear around the tips of your fingers,
Your ribs,
Belly button,
Stomach,
Waist,
Knees,
Calves,
Shins,
Ankles,
Heel of your feet,
Top of your feet,
Your big toes,
Second toes,
Third,
Fourth,
Your little toes,
The space between all of your toes,
The ear around the tips of your toes,
The back of your legs,
The back of your spine,
The back of your heart space,
The back of your neck,
Head and the top of your head,
Imagining an outline or a white glow around the entire edge of your body,
The entire edge of your body,
Completely relaxed,
Just noticing the gentle rise and fall of your chest as you take your natural inhale and your natural exhale,
Your organic natural breath,
Just starting to notice the room around you as you gently come back into the room,
Noticing any sounds,
Shapes and textures as you start to place your body back in the space with new clarity and energy,
Seeing the room around you with fresh eyes.
I'm Nicole Gurrell and I thank you so much for being here for this meditative session of Yoga Nidra,
Sending lots of love.
