Hi lovely people,
My name's Emma and I'm going to talk you through this yoga nidra.
When you're ready bring yourself to lie down.
You want to be really cozy and comfortable for a yoga nidra,
So please get whatever you need to make that happen.
Maybe you lie on your bed,
Maybe you lay on the floor,
Maybe grab an extra blanket or pillow if you need it.
Have a little fidget,
See if there's something that you can do to get yourself even more comfortable.
You want to be completely comfortable,
Cozy and warm,
So make any adjustments that you need to.
When you're comfortable,
Let's close or soften the eyes and start to feel the body softening,
Eyes softening,
Teeth slightly apart,
Relax the jaw and the lips,
Feel the whole body softening,
Become aware of your breath.
With each exhale,
Letting go and relaxing,
Feeling the body resting,
Peaceful and at ease,
A sense of well-being throughout the body.
Let's take a moment now to set a sankalpa,
An intention,
It might be for this practice or for your life.
A short phrase or wish,
Let it come to you from your heart without over analyzing it,
Waiting for something to arise without forcing.
Then let's phrase your intention in the positive present tense,
Repeating it to yourself like a mantra three times,
I am,
I am,
I am.
Feeling this experience in your body,
Your intention is true in this moment.
I'm going to move your awareness now through the different parts of the body,
Just listen and illuminate each body part.
As you do visualize that body part bathed in white light and then move on to the next part as you name it.
Move your awareness to your face,
Your lips,
Gums,
Floor of the mouth,
Roof of the mouth,
Walls of the cheeks,
Your tongue,
Lower row of teeth,
Upper row of teeth,
Both lips,
The space between the lips,
Tip of the nose,
Whole nose,
Both cheeks,
The ears,
Both eyelids,
The eyes,
The eyebrows,
The space between the eyebrows,
Forehead,
Temples,
Top of the head,
Back of the head,
The whole head illuminated in white light.
Now we move to the left side of the body,
Left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Underarm,
Left arm,
Left arm,
Left arm,
Left arm,
Left arm,
Left arm,
Left arm,
Left arm,
Right arm,
Left arm,
Right arm,
Left arm,
Right arm,
Left arm,
Right arm,
Left arm,
Right arm,
Left arm,
Left arm,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Shoulder,
Underarm,
Waist,
Right hip,
Thigh,
Knee,
Calf muscle,
Right ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Now we move to the left side of the body,
The right side of the body,
Feel into the right side of the body,
The whole of the right side illuminated in white light.
Now the back body,
Back of the head,
Shoulder blades,
Whole spine,
Buttocks,
Backs of the thighs,
Backs of the knees,
Calves,
Heels,
The back of the body,
The back of the body,
The whole of the back of the body,
Illuminated in white light.
Now the front of the body,
Forehead,
Both temples,
Eyelids,
Eyes,
Inner ears,
Cheeks,
Roof of the mouth,
Jaw,
Chin,
Throat,
Collarbones,
Chest,
Ribs,
Abdomen,
Front of the hips,
Tops of the thighs,
Kneecaps,
Shins,
Ankles,
Top of the right foot,
Top of the left foot,
The front of the body,
The whole of the front of the body,
Illuminated in white light.
Now the hands,
The head,
The torso,
Both arms,
Both legs,
The whole body,
Be aware of the whole body,
Illuminated in white light.
Now the arms,
Welcoming every experience that's present,
Feeling secure and at ease.
Now bring your awareness to the breath,
Sense the body breathing,
Observing the natural flow of the inhale and the exhale.
As you inhale,
Feeling a deep connection to the universe,
You are breathing in universal energy,
Breathing in that white light,
As you exhale,
You let go of what no longer serves you,
Sending it out into the universe.
Inhaling universal white light,
Exhaling what no longer serves you,
Inhaling universal white light,
Exhaling what no longer serves you,
The body just breathing itself.
Visualise yourself now,
Laid in nature,
Gazing up at the night sky,
The air is cool,
But the ground you lay on is warm,
You feel content and comfortable.
The night sky is deep blue and filled with stars,
They twinkle and sparkle down on you,
You can see the moon,
Full and glowing her light down.
As you lay there gazing up at the universe,
You become deeply aware of your connection to the earth,
The sky,
The stars,
The universe,
The infinite.
You feel as if you were floating up into the sky to meet the moon and the stars,
Feels like they are all friends,
Greeting you,
Smiling down.
It's such a peaceful and enchanting experience,
The connection you feel brings about a deep knowing that although you are tiny in the whole universe,
You can make a positive difference.
Bring back to your mind now,
The sankalpa,
The intention that you set at the beginning of the practice,
Repeating it internally to yourself with meaning three times,
Exactly as you did earlier.
Speak that intention to the deepest layers of your being with meaning and intention,
Affirming and experience this as a felt sensation in the body,
It is true in this moment,
It is part of your heart.
Feel the universe,
Sense all that you are now aware of,
The sounds around you,
Sensations of your body,
The room around you,
The body breathing,
The body bathed in white light.
Everything is perfect,
Just as it should be.
Keeping the eyes closed,
Start now to deepen your breath.
When you feel ready,
Gently bringing some movement into the fingers and the toes,
Maybe bending up the knees and gently rolling over onto one side,
Take your time.
Resting on your side,
Slowly start to blink the eyes open,
Adjusting to the light,
The practice of yoga nidra is now over.
Please take as long as you need here to reawaken,
I hope you enjoyed this practice and I'll see you very soon.
