Welcome to your yoga nidra practice for deep rest.
Begin by finding yourself in a comfortable lying down position,
Ensuring that you won't be disturbed.
Closing down your eyes and just begin by taking a few deep breaths.
Breathing in through the nose,
Filling up your body with air slowly.
Gently exhale,
Maybe sigh your air out your mouth,
Releasing all the way to the bottom of your breath.
Take another couple of rounds of this breath,
Slow inhale through the nose,
Long exhale through the mouth.
As you take this next breath,
As you inhale,
Imagine the spaciousness beginning to open up inside of you.
And then as you exhale,
Allow all of the tensions or stress within the body to begin to just gently soften.
And then return your breath back to in and out through the nose.
Conscious breaths,
Slow breaths.
With every exhale,
Really deepen into that softening of your shoulders,
Your jaw,
Your back,
Your glutes,
Your hands,
Your feet.
Soften your eyes behind the eyelids.
Begin to arrive into your body and bring yourself into this space of presence.
And just begin to observe sensations that are happening within and around your body right now.
Allowing them to become these little messengers.
Offering you nuggets of wisdom,
Information,
Guidance.
Serving the sensation of the air on your skin.
Sensations of your body touching the surfaces beneath it.
Sensation of your breath moving within your chest.
Movement of your breath within the ribcage.
Just allowing all of these sensations and anything else that makes itself present to just come and go.
Moving into your awareness like waves of the ocean.
Wave comes,
Wave goes.
Just observing and letting go.
And bring in your awareness towards the centre of your chest,
At your heart.
And just take in your next few breaths here to set an intention for this practice.
Whatever your heart desires,
Whatever you need from this Nidra.
Repeat this to yourself a few times with your final few breaths here.
And take in one more conscious breath.
Hold that intention strong.
And as you exhale,
Let it go.
And allow your breath to begin to return to its natural rhythm of no effort.
Just letting go of all control through the breath,
The mind,
The body.
We'll take a little journey around the body just tracking sensation.
You don't need to do anything except follow my voice and place your awareness to each body part.
If the mind becomes distracted at any moment,
As soon as you hear my voice once more,
Just come back.
Bring all of your attention to your left thumb.
Sensing your left thumb.
Your left index finger.
Left middle finger.
Left ring finger.
Left pinky.
Sensing the palm of your left hand.
The top of your left hand.
Sensing your entire left arm.
Your left shoulder.
The left side of your chest.
The left side of your belly.
Sensing your left hip.
Your left glute.
Top of your left leg.
Left knee.
The bottom of your left leg.
Sensing the top of your left foot.
Your left big toe.
Left second toe.
Third toe.
Fourth toe.
Fifth toe.
Sensing the sole of your left foot.
Sensing into the left side of your back.
The left shoulder blade.
The left side of your neck.
The left side of your jaw.
Left cheek.
Left temple.
Left ear.
Left nostril.
Left eyelid.
The entire left side of your head.
Sensing into and becoming aware of the entire left side of your body.
Sensing the entire left side of your body.
Then let it go.
Guiding your attention towards your right thumb.
Your right index finger.
Right middle finger.
Right ring finger.
Right pinky.
The palm of your right hand.
The top of your right hand.
Sensing your entire right arm.
Your right shoulder.
Right side of your chest.
Right side of your belly.
Right hip.
Right glute.
Top of your right leg.
Your right knee.
The bottom of your right leg.
Top of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sensing into the sole of your right foot.
Bringing your awareness to the right side of your back.
Your right shoulder blade.
The right side of your neck.
Right side of your jaw.
Your right cheek.
Right temple.
Right ear.
Right nostril.
Right eyelid.
Sensing the entire right side of your head.
Sensing the entire right side of your body.
The entire right side of your body.
Bringing your attention to the crown of your head.
Sensing into this space.
Observe any sensations,
Feelings,
Images.
Bringing your attention down between your eyebrows and sensing into your third eye.
Sensing into the space in the middle of your throat.
The middle of your chest.
The centre of your torso.
Space below your belly.
Sensing into the base of your spine at your root.
Noticing the sensations flowing throughout your entire body.
Front,
Back,
Sides.
Noticing how these sensations are constantly changing.
Coming and going.
Ever evolving.
And then let go.
Let go of the body.
As you direct all of your attention to your breath.
Without changing a thing,
Allow your breath to be in its natural rhythm of no effort,
No control.
The body breathing.
Body breathing.
Air moving in.
Air flowing out.
Chest rising.
Chest falling.
Ribcage gently opening.
Ribcage gently closing.
Sensations of the air through the nostrils.
The movement of the air down your throats.
Into your chest.
And the movement of air as it leaves the body.
Following the movement,
The sensations and anything else that rises.
And now we will just follow this breath,
This natural,
Gentle breath for the count of ten.
As you observe the inhale,
Say ten in your mind.
As you observe the exhale,
Repeat ten in the mind.
Inhale 9.
Exhale 9.
Inhale 8.
Exhale 8.
Inhale 7.
Exhale 7.
Inhale 6.
Exhale 6.
Continue this counting at your own pace until you reach one.
Completing this round of breath observation.
And just letting go of the breath,
Of the awareness of the breath as you surrender back into this space of spaciousness.
Just allowing all sensations,
Feelings to rise,
To fall like the breath,
Like the ocean.
Surrendering deeper and deeper into a space of rest.
Relaxing deeper with every moment.
Allow yourself to receive the healing frequencies from the balls and the instruments.
