Getting comfortable.
Laying down or sitting supported.
Choosing any position that's comfortable right now.
Getting ready for this practice of calming.
Tucking a thin pillow or folded blanket under your head if you like.
Perhaps covering yourself with a blanket.
Doing whatever you need to do to get as comfortable as possible.
Taking a moment to check for any lumps or bumps of clothing or blankets,
Jewelry or anything else that might distract you.
And if you find any,
Adjust them now.
Scan your whole body,
Making sure you're as comfortable as can be.
Feet,
Relaxed.
Legs,
Relaxed.
Hips,
Relaxed.
Back,
Relaxed.
Arms,
Relaxed.
Shoulders,
Relaxed.
Jaw,
Relaxed.
Forehead,
Relaxed.
Checking in and making any last adjustments to help you be your most comfortable right now.
Feel yourself settling in.
Serene,
Like a still,
Calm lake.
And now,
Setting aside anything that's happened before this moment.
Bring all of your awareness into your practice for the next 15 minutes.
Setting everything aside for these moments to calm and connect to yourself.
Take a deep breath in and as you exhale,
Let go of any thought you'd like to let go of in this moment.
Let go of any thoughts.
Let go of any need to do.
Just be.
This is your time for yourself.
No agenda,
Nothing to do.
Nowhere to be.
Just existing in peace.
Taking one last moment to make any final adjustments if you need them.
Begin to experience the stillness even more.
Know that you can move,
But if it feels good,
Allow yourself to enjoy the stillness.
This chance to do nothing.
Resting just as you are.
If it feels right today,
Allow these words to be received energetically rather than mentally.
Even the mind can rest now.
In its place,
There is effortless awareness.
Feel all experience becoming more and more effortless.
Serene and effortless.
Yoga Nidra has now begun.
A series of energetic points will be named.
Allow awareness to float effortlessly from point to point.
Start by floating awareness to the space between the eyebrows.
Effortless awareness of the point between the eyebrows.
The hollow of the throat.
The right shoulder joint.
Moving freely to the right elbow joint.
Wrist joint.
The right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Effortless awareness.
The right wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
Shifting awareness over to the left shoulder joint.
Elbow joint.
Wrist joint.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Shifting freely.
The left wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
The heart centre.
The right side of the chest.
The heart centre.
The left side of the chest.
The heart centre.
The heart centre.
The heart centre.
Resting awareness at the heart centre.
Not thinking,
Just feeling.
Become aware of the breath.
Aware of the body gently moving with each inhale and each exhale.
Notice on the inhalation that the abdomen gently rises,
Then the chest rises.
And on the exhalation,
The abdomen falls and the chest falls.
Inhale,
Abdomen rises,
Chest rises.
Exhale,
Abdomen falls,
Chest falls.
Feel this wave of breath.
Like a wave washing into the shore,
Then washing away again.
Follow this gentle wave of breath.
Each breath,
Watching the wave rise and watching it fall.
No need to make any changes to the breath.
Simply watching.
Watching the natural wave of breath,
Like watching gentle waves on the ocean.
Begin to count the waves.
Simply follow the natural pace of breath.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
And so on up to 26.
If you lose track,
That's fine.
Simply start again at 1.
Now,
Let go of counting the waves of breath.
It doesn't matter if you reach 26 or lost track.
Letting go of the count,
Bring your awareness back to your heart centre.
Notice the heart centre rising on inhalation and falling on exhalation.
Bring awareness back to your body.
Yoga Nidra is now complete.
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space you're in.
Notice the sounds.
Introduce more movement in the body by taking some deep breaths.
Now,
Wriggle your fingers and toes.
Feel the lightness of the sensation.
Stretch or move your body in any way that feels good for you today.
And if you're lying down,
When you're ready,
You can roll to your side.
Supporting your head on your arm,
Take a few more deep breaths.
Taking with you any calming sensation from your practice today.
If you are lying down,
You can slowly press up to sit now,
Keeping your eyes closed if you can,
Or opening them to gaze softly at one point in front of you.
And take another deep breath.
We'll finish by chanting Om to close our practice.
You can join in if you'd like,
Or just listen.
When you're ready,
Gently open your eyes and bring the calming sensation into the room and into the rest of your day.
