Movie Mind Yoga Nidra

Welcome to this practice of yoga nidra.

Take a comfortable lying position with your feet hip distance apart and allow the feet to flop out.

Perhaps use a pillow or bolster underneath the knees to ease the low back if there's any problems with comfort there.

And then allow your shoulders to relax by turning the palms up towards the sky and having them about four to six inches away from the body.

Use a pillow underneath the head or a small blanket under the neck if that helps to ease the comfort in the neck.

And allow the forehead gently tilt back slightly letting the thinking mind drop out and away from the picture.

You can have a wriggle and a shuffle make sure that you're settling down into your space and maybe take a big inhale and sigh letting go of any physical tension in the body.

Make sure that you're fully settled and feel comfortable so you can stay still throughout this practice.

And let your eyelids rest and the forehead widen closing the lips allowing them to reach wide and slightly up.

Feel the tongue drop heavy into the base of the mouth and a slight separation in the teeth so that the jaw can relax.

As you settle down and feel the comfort of your body supported by what is beneath you just take a moment to feel the fabrics touching your skin,

Your clothes,

Maybe that pillow.

Just be aware of their textures and also be aware of the air passing over the top lip as you breathe.

Be aware of the sounds in the room that you are in just acknowledging them,

Being aware of this space that holds you.

And then hear the sounds in the room outside as far away as you can hear without straining or drying.

And then come back to your body and notice the points in touch with the ground and support beneath you,

The back of the head and shoulders,

Hips,

Back of the hands and heels.

Feel their heaviness and let them sink in a little further.

Now come to a time when you have felt safe with a real or imaginary and conjure it up in your mind and body as though it is where you are right now.

Really feel that safety holding,

Keeping you cosy and calm.

And be aware that this place is available to you at any time should you need it throughout the practice or throughout your day.

Say to yourself that you will remain aware listening to my voice throughout this practice of yoga nidra.

That should you drift you will come back to my voice.

Hearing the words without analytical thought,

Not trying to process or understand but just allow the words to touch whatever part of your mind they need to.

And then coming to your sankalpa or personal resolve,

The intention that you are working with that you would like to come true in your life.

This should be a positive and present word statement as though you are living it in this very moment and repeat it to yourself three times with true feeling and emotion behind it.

And then we come to the rotation of consciousness,

Taking your awareness in rapid succession around different body parts.

You can either visualize or try to feel into them but try not to analyze what it is that you see or feel.

Begin inside the mouth,

In the floor of the mouth,

Inside right cheek,

Inside left cheek,

Roof of the mouth,

Back of the mouth,

The teeth,

The tongue,

The whole inside of the mouth,

The sinuses,

Right eye socket,

Left eye socket,

Point between the eyebrow center,

Middle of the mind,

Middle of the mind,

Right ear canal,

Right ear,

Middle of the mind,

Left ear canal,

Left ear,

Middle of the mind,

Back of the head,

Crown of the head,

Forehead,

Nose,

Point where the lips touch,

The face,

The whole of the head,

The neck,

Base of the head,

The nose,

The nose,

The face,

The whole of the head,

The neck,

Base of the throat,

Right collarbone,

Right upper arm,

Right upper arm,

Right lower arm,

Right wrist,

Back of the hand,

Palm,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Right hand,

Right arm,

Right armpit,

Right side waist,

Right hip,

Right thigh,

Knee,

Shin,

Ankle,

Top of the right foot,

Right thigh,

Knee,

Shin,

Ankle,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The right foot,

Right leg,

Right side body,

The whole right side of the body,

The base of the throat,

Left collarbone,

Left upper arm,

Left lower arm,

Left wrist,

Back of the left hand,

Palm,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Left hand,

Left arm,

Left upper arm,

Right shoulder,

Right upper arm,

Right upper arm,

Left shoulder,

Middle finger,

Ring finger,

Pinky finger,

Left hand,

Left arm,

Left armpit,

Left side waist,

Left hip,

Left thigh,

Knee,

Shin,

Ankle,

Top of the left foot,

Left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left foot,

Left leg,

Left side body,

The whole left side of the body,

Base of the throat,

Center of the chest,

Navel,

Pubic bone,

The abdomen,

The groin,

The front of the body,

Right heel,

Left heel,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

Whole of the spine from tail to head,

The back body,

The head,

Right arm,

Left arm,

Right leg,

Right leg,

Left leg,

Front of the body,

Back of the body,

The whole of the body,

The whole of the body,

The whole of the body,

The whole of your body.

Come back to your breathing,

Noticing the breath under the nose across the top lip.

Draw your awareness that as you inhale the breath comes in and down into the abdomen.

And as you exhale the abdomen softens and the air leaves.

As you inhale draw the air in through the nose and down into the abdomen and as you exhale visualize the breath leaving out through the palms and the feet.

Each inhale the breath comes in through the nose and down to the abdomen and each exhale taking it out through the feet and hands.

Either visualize or energetically feel this pattern of your breathing.

Visualize or energetically feel this pattern of your breathing.

Visualize or energetically feel this pattern of your breathing.

Release the focus on your breath and bring to mind a time when you felt very clear,

Clear in the mind,

Clear emotionally,

Clear in energy.

It can be an experience or a memory when you felt really clear and feel into that sensation in your body.

Cultivate that sense of being very clear through all aspects of yourself.

Reliving that moment of seeing clearly,

Hearing and understanding,

Feeling the clear energy through the body.

Real certainty in that clarity.

Where in your body do you feel clarity?

How in your body do you feel clarity?

And then think of a time when you felt confused,

You couldn't see clearly and you couldn't quite understand and then emotions were muddled.

And create that feeling of confusion in your body,

Experiencing it in this moment.

Be aware of the sensations in your body and how they've changed as you feel confused.

Do you remember what feeling confused feels like?

How does confusion feel in your body?

And then we'll return to that sense of clarity,

Remembering your experience,

Feeling into your body how it experiences clarity.

And returning to that feeling of confusion,

What does confusion feel like through the body?

Use your memory to aid you in creating these feelings and sensations if you need to,

But the memory is not required if you can feel confusion over itself.

And then is it possible to hold the clarity and clear feeling in your body and perhaps welcome the confusion at the same time?

What happens to the two sensations when you experience them at the same time?

What do you experience when you hold both clarity and confusion together?

How do you feel?

Feeling those sensations bring your awareness to the point between your eyebrow center.

Notice any images or colors in the screen between your eyebrow center as though it's a movie screen playing you your own special film.

See if you can notice the depth and scale of the images that it is showing you.

And allow it to reveal a situation or moment that you would like to change or alter to another outcome.

As that image and situation comes to you,

Recreate the situation in the way that you would like to have experienced it.

Changing the words,

The tone of voice,

Expressions and body language and the energy and feeling of yourself.

If it is hard to recreate the situation into the outcome you would like,

Try to come back to that feeling of confusion and clarity holding together.

See if from holding both feelings together you can feel a solution arise in this movie screen in front of you.

And if there are no situations for you to recreate,

Feel free to just witness the movie screen as it presents images and colors and shapes to you,

Observing the movie screen If you have moved through that situation,

Notice if the movie screen bubbles up another one for you to recreate from that space of holding both opposite emotions at the same You can continue with as many of these as naturally bubble up into the movie screen.

And always come back to that center point of recreating from this place where you hold yourself.

Complete whichever recreation you are in.

And bring back that sankalpa,

Personal resolve that you had at the beginning of the practice,

Repeating it to yourself three times with that same true depth of feeling.

And then begin to become aware of the breath in your body,

Its sensations.

Notice the points of your body in contact with the earth.

Feel the textures of the fabrics touching your body.

Be aware of the shape of your whole body.

And begin to hear the sounds in the room that you are in.

Recall the space and where you are located in this world.

And when you're ready,

Taking a stretch or a hug of your body,

Starting to waken it up.

And when you're ready rolling over onto one side.

And you take your time on your side to really reacquaint your body with being awake and alert.

Before you bring yourself up to seated and gently open your eyes.

Keep the eye gaze low.

Maybe let your hands just gently touch your body somewhere comforting.

Thank yourself for taking time to do this practice.

For the love that you are cultivating within yourself.

And that love that you share with others as you do this work.

And have a wonderful day.