Hello,
I'm Alice and welcome to this Yoga Nidra to help with Covid and Long Covid.
This is a practice which helps the body and mind to deeply relax so you can feel centered,
Grounded and connected.
By learning to truly rest,
We allow our nervous system to come back to balance and our body to heal.
Moving through different brainwave states during a Yoga Nidra practice can facilitate the deep healing and restoration of the body and it gives us a chance to cultivate states of mind which might be beneficial to our health.
So coming to lie or sit however feels comfortable for you.
If you're lying down,
Perhaps you have some space between your arms and your body with your palms facing up to allow the shoulders to relax and maybe there's some space between your legs and your feet displaying out to the side.
You might like a pillow under your knees and perhaps an eye bag or a scarf gently covering your eyes.
However you settle yourself,
Make sure that you're as comfortable as possible and give yourself the time to find this ease.
Make any adjustments to your clothes or position.
Take the time to make yourself comfortable.
So settling down,
Be comforted that there are no tasks to complete,
Nothing to achieve during your time here.
I invite you to close your eyes or lower your gaze and begin to allow your body to rest and soften down into the surface beneath you.
Breathe in through your nose and exhale gently through your mouth.
Soften your forehead,
Soften your jaw and allow all the muscles of the face to relax.
And as you practice yoga nidra,
Know and trust that even if you don't hear everything that I say,
You can let my words flow to you.
There is nothing you need to do but relax and listen.
Listening with your whole body.
Allow the entire weight of your body to release.
Allow your body to feel completely supported.
And remember that the earth can hold the entire weight of your body and anything else that you may be carrying.
And now remember what's been occupying you today.
Anything that might still be with you in your mind.
Know that you can choose to gently set this aside to come back to later if you need to.
Bring attention to your ears now and notice them hearing.
Sounds in the distance and sounds close by.
Notice your eyes and any light that might still be filtering in or any images your mind might be creating.
Feel the gentle weight of your eyelids softening in.
Notice your mouth and how it may be dry or moist.
Notice any sense of taste.
Bring attention to your nose and feel the cool air coming into your nostrils and the slightly warmer air flowing out.
Notice any scent around you.
Bring your attention to your heart now.
Feel it beating and rest your awareness in this heart space.
Listening in deeply to hear if a word or perhaps a feeling comes up to the surface.
Perhaps it's a quality you'd like to cultivate during this practice or a desire that your heart is guiding you towards.
Follow your instinct and don't force anything.
And this is known as your Sankalpa or your intention in Yoga Nidra and it's a key part of this practice of deep rest and healing.
If something comes up place it in the positive present tense.
For example I am healthy,
Whole and complete just as I am.
I am compassionate towards myself and others.
I am exactly where I need to be right now.
I trust that everything is working out for me.
So choosing one of these or your own repeat this to yourself three times.
And now let go of thinking and feel your whole body relaxing and releasing.
And now visualise a soft white light.
And as we begin to rotate attention throughout the whole body I invite you to imagine placing this soft white light in each location that I mention.
Bringing all your attention to the tongue.
Placing a soft white light on the tongue.
Roof of the mouth.
Teeth and gums.
Inside of the right cheek.
Inside of the left cheek.
Upper lip,
Lower lip.
The space where the two lips meet.
Right nostril,
Left nostril.
Tip of the nose,
Bridge of the nose.
Centre of the forehead.
Right eye,
The space behind the right eye.
Right eyebrow,
Left eye,
Space behind the left eye.
Left eyebrow.
Right ear,
Left ear.
Throat,
Heart centre.
Right side of the chest.
Right shoulder,
Upper arm,
Elbow.
Forearm,
Wrist.
Palm of the right hand,
Back of the hand.
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Left side of the chest.
Shoulder,
Upper arm,
Elbow.
Forearm,
Wrist.
Palm of the left hand,
Back of the hand.
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Take your attention now back to the heart centre.
Placing a soft white light at the heart.
Solar plexus,
Navel and pelvis.
Right hip,
Thigh,
Knee,
Calf and shin.
Ankle,
Sole of the foot,
Top of the foot.
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Left hip,
Thigh,
Knee,
Calf and shin.
Ankle,
Sole of the foot,
Top of the foot.
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
And now bring attention to the back of the body.
Placing a soft white light at the right heel.
Ankle,
Calf,
Thigh,
Buttock.
Left heel,
Ankle,
Calf,
Thigh,
Buttock.
Forearm,
Elbow,
Lower back,
Mid back,
Upper back,
Neck,
Back of the skull,
The whole back of the body.
The whole back of the body.
And now see the entire body as if from above,
Full of many points of light.
Both arms and both legs.
The whole torso.
The whole face.
The head and the neck.
The whole body front and back.
And imagine the whole body basking in soft white light.
Imagining this light having a calming,
Healing effect on the entire body.
Noticing now the natural rhythm of your breath.
And as you inhale,
Imagine you're inhaling the healing white light.
As you exhale,
Feel it flowing throughout your body.
Imagining this cooling,
Healing light spreading through the body.
And I invite you to inhale from the tips of your toes up to the crown of your head.
Inhaling healing white light.
And as you exhale,
The light expands into every part of your body.
Inhaling,
Drawing light into the body.
Exhale and the light expands through you.
Breathing in,
Imagining this light spreading through the whole body.
Spreading through the entire nervous system.
Calming and relaxing through to every little nerve ending.
All of the cells in the whole body,
Softly bathed in healing white light.
And as you relax in this light,
Come back to any intention or desire that you set earlier.
Come back to your sankalpa.
And welcome that statement back now.
Silently repeating it to yourself.
And breathe in through the nose and gently out through the mouth.
Breathing into the possibility of your sankalpa.
And breathing out,
Letting go and trusting.
And then very slowly,
Very gently,
Deepening the breath a little more.
Bringing some movement back into the body.
Noticing the sensations in the body.
Notice how alive your body is even while you are so still.
Gently beginning to wiggle your fingers and toes.
Continuing to deepen your breath.
And thank yourself for taking the time to nurture and soothe your nervous system and to rest deeply.
Knowing that every time you allow your body and mind to truly rest,
You are healing and becoming stronger.
And it may not be noticeable at first,
But you are paying attention to yourself and your body and mind will pick this up and respond positively.
And over time,
This can have a profound effect on the energy you hold and the energy you put out into the world.
And the practice of yoga nidra has now finished.
Thank you for joining me.
