Hello there.
Welcome to this short practice of yoga nidra.
Take a moment to ensure that for the next 15 minutes or so you will not be disturbed and then make your way into a supine position.
So you're lying down either on your bed or on the floor and if lying in a supine position is not appropriate for you right now you can do this seated in a chair.
You might like to place a bolster under the back of your knees and you might like to cover yourself with a light blanket if it's in the warmer months or maybe a really snuggly doona if it's in the cooler months.
When you're ready align your body.
Align the two sides of your body so that they feel even in your awareness.
Ensure that your head and neck are in line with the rest of your spine and then allow your eyelids to very slowly close.
Begin to tune into your natural breath.
Feeling a wave of breath moving in through your nostrils and back out.
Breathing in and breathing out and breathing in.
And breathing out.
Feel into the line of contact between your body and the surface beneath your body.
Check in with all those points of contact between your body and the surface that is supporting you.
On your next exhalation allow those body parts to drop a little more deeply into support.
Feel yourself being held in this time,
In this space.
And now take all of your attention to your ten toes.
Resting your attention on your ten toes.
We are now going to move through a body scan.
You need do nothing except take your attention to the body part that I suggest.
Resting your attention on your ten toes.
Moving your attention to your knees,
Your frontal hip points,
Your entire abdomen,
Your heart center,
Your right breast,
Your heart center,
Your left breast,
Your heart center,
The center of your throat,
Your right shoulder,
Right elbow,
Right wrist and whole right hand,
Right wrist,
Right elbow,
Right shoulder,
Throat center,
Left shoulder,
Left elbow,
Left wrist and whole left hand,
Left wrist,
Left elbow,
Left shoulder,
Throat center,
Chin tip,
Lower lip,
Upper lip,
Your two lips together,
Right cheek,
Left cheek,
Right ear,
Left ear,
Right eye and eyelid,
Left eye and eyelid,
Eyebrow center point,
Forehead,
Your entire forehead in your awareness.
Move your attention to the crown of your head,
The back of your head,
The nape of your neck,
Your upper back,
Your middle back and your lower back,
Your entire back in your awareness.
Right buttock,
Left buttock,
The back of both knees,
Your two heels resting on the surface of the bed or mat and now take your attention to the sole of each foot.
Rest your awareness here on the sole of each foot and now sense an energy just beyond both of your feet and on your next inhalation begin to draw that energy into the body.
Feel this energy to be healing and peaceful and very calming and feel the energy moving in through the sole of each foot,
Relaxing the body internally,
The inner ankles,
Up through the calves and the inner knees,
Up through the upper legs softening into the glutes,
Moving into the lower abdomen,
Into all of your internal organs.
Feel this energy moving and pouring into the chest and the spinal column through the core of each arm,
Right up through the centre of the throat and into the brain and if there is a colour that symbolises healing and peace to you feel and see your entire body filled with this colour and now feel into the vibratory quality of this colour and feel your whole body vibrating with a healing,
Calming,
Peaceful energy.
Feel your body twinkling and shining like a constellation and now move your attention to the very base of your spine,
The tip of your tail and receive this sound into the tip of your tail.
Aum.
Move your attention up to your sacrum.
Receive this sound into your sacrum.
Aum.
Move your attention to your solar plexus and receive the sound into the solar plexus.
Aum.
Move your attention to the heart and receive the sound into the heart centre.
Aum.
Gliding up to the throat and receiving this vibration into the throat centre.
Aum.
Allowing your attention to move up to the eyebrow centre point,
Deep into the eyebrow centre point and receive this sound.
Aum.
Gliding up to the eyebrow centre point,
Deep into the eyebrow centre point and receive this sound.
Aum.
Gliding up to the eyebrow centre point,
Deep into the eyebrow centre point and receive this sound.
Aum.
You are now in yoga nidra.
Remain awake yet deeply relaxed.
And now slowly begin to deepen your breath.
And feel the wave of breath move through your whole entire body like a great gust of wind,
Gentle wind blowing through the corridors and the hallways of the body.
And as the,
This gentle wind blows through the body,
Gently begin to wriggle your fingers and your toes and maybe move your head just a little side to side.
Gathering your legs into your body,
You might bring your knees into your chest and then slowly roll to one side.
Using the top hand to press you up into a seated position.
Take a moment here to focus on your breath,
Feeling into the subtle changes,
The underlying vibratory quality of your body right now.
When you're ready,
Open your eyes and move your head just a little side to side as your sight,
Your sense of sight lands on three things.
Naming those things in your brain,
Objects.
Moving on with the rest of your day.
Namaste.
