Invite yourself into the space and know that every part of you is welcome.
Every bit of you is welcome.
However you show up today,
It is all very welcome.
So getting comfortable,
Settling down,
Make sure is there anything that you could do to be even 5%,
10% more comfortable.
Is there anything that you could allow yourself to be 5% or 10% more comfortable.
And then notice the form that the body takes on this earth.
Notice the form that the body takes on the earth.
And at this time in the Northern Hemisphere,
The earth is beginning to warm up.
Life is beginning to re-emerge.
If you even want to imagine that you're lying on the earth or getting a sense of being supported by the earth,
Whether you're on the floor or in your bed.
Sense,
Feel or imagine the support of the earth underneath you.
And once you've reached a place of comfort deep inside the earth,
Breathe in that energy and fill it into your whole body,
The energy of the earth,
Breathing in.
And exhale through the mouth.
We'll do that two more times.
Breathing in,
Feel the soil's energy at this time of the spring equinox warming up.
The potential that's there for life,
Potential that vibrates through the earth at this time.
Breathing that in and out through the mouth one more time.
Getting cradled now in this energy of the earth.
Enjoy this feeling of potential abundance re-emerging,
Renewal.
And then we'll go need is the practice of awareness and with that awareness,
We bring it to the breath.
We allow our breath to be a natural rhythm.
If that is comfortable for you in and out through the nose.
No effort here.
Breathing that breath,
Watching where that movement may be in the chest,
In the abdomen.
The next time that you're breathing in,
As if you were breathing in the energy of spring,
That fullness,
Lightness on the inhale,
Breathing in spring.
And as you exhale,
It's the autumnal season,
Breathing out autumn.
You might like as well to equate it to the ebb and flow of breath.
So as you breathe in,
It's the growing tide,
Breathing in the growing tide.
And as you breathe out,
The resting tide,
That moving down,
Grounding a little bit more.
Staying with that ebb and flow of the breath.
For a few rounds,
Observing what's happening.
Fullness of each breath.
And here can be a nice place if you have an intention,
A Samkalpa,
A heart's desire,
A positive statement,
An affirmation,
A positive word or image.
If you want to bring that to mind and repeat it mentally three times,
As if it's happening already.
So in the present tense.
I am practicing yoga nidra I am practicing yoga nidra yoga nidra is the form of awareness.
And with this awareness,
We allow our attention to rest on each part of the body as it is named.
So we're going to take a little tour around the map of the body and let the awareness move from different place to different place while remaining still.
So allowing all the focus the attention to center on the right hand thumb,
The right hand thumb,
All your focus and attention on the right hand thumb.
And then over to the index finger,
The middle finger,
The fourth finger,
And the little finger,
All the fingers on the right hand.
The back of the hand,
The palm of the hand,
The wrist,
The elbow,
The shoulder,
The right armpit.
Attention then to the right side of the chest.
Right side of the waist,
The right hip,
Thigh,
Knee,
Ankle,
Top of the right foot.
So all of the right foot in step of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All the toes on the right foot.
And then we let the awareness move up to the left hand on the left hand thumb,
The index finger,
Middle finger,
Fourth finger,
Little finger,
All the fingers on the left hand,
Back of the left hand,
Palm of the left hand,
The wrist,
Elbow,
Shoulder,
Left side of the chest,
Left side of the waist,
Left hip,
Thigh,
Knee,
Ankle,
Top of the left foot,
Sole of the left foot,
In step of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All the toes on the left foot,
Back of the heels,
Back of the kneecaps,
Back of the pelvis,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the head,
Crown of the head,
Forehead,
Left temple,
Right temple,
Right eyebrow,
Left eyebrow,
Left eyelid,
Right eyelid,
Right cheekbone,
Left cheekbone,
Tip of the nose,
Top lip,
Bottom lip,
Tip of the chin,
Left ear,
Right ear,
The space between the collar bones,
The centre of the chest,
Behind the navel,
Behind the pubic bones,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole right side of the body,
The whole left side of the body,
The whole body including the head and face all together,
The whole body together,
The whole body together,
The whole body resting,
The whole body resting,
And then with that awareness coming back to the breath,
Noticing each breath in and each breath out.
Beginning a count back from nine,
Breathing in nine,
Breathing out nine,
And continuing until you get to one.
One,
Two,
Three,
Four.
Five,
Six,
Seven,
Eight.
Letting go of the count,
Letting go of the count and bringing the awareness,
Inviting in a sense of the brightness of day.
The brightness of day,
Sun shining,
The warmth that comes from the sun,
Basking in this brightness,
This lightness of day.
And then how would it be to invite the darkness of night,
The velvet sky,
Maybe stars twinkling,
The coolness in that night sky.
And then go back to seeing how it is being in the lightness of day,
The bright sunshine,
How the energy could be different,
And then back to that cool,
Calming darkness of night.
See how it would be to hold both of those at the same time.
Night and day at the same time,
Day and night at the same time.
Now we allow our attention to come to the Chititash,
The mind's eye,
Or that space of consciousness,
Where we invite and welcome in a little bit of silence,
Maybe for that inner wisdom to arise,
To come forth,
That new light that emerges like the dawn of a new day,
Touching the landscape with a gentle glow,
And when life brims with possibilities,
Simply waiting to be realised.
I mind the time.
Native Americanmore exit right next to a going back into our son Elliot.
Heart's desire or intention and if you like repeating it here again mentally three times as if it is happening already perhaps getting even more of a felt sense as if it were true.
As we come towards the end of our yoga nidra,
If you're using the practice or rest and to bring you into sleep for the rest of the evening,
You can change position now and head off to the land of nad.
If you're in other parts or you feel that you need to begin to come back to waking life know that this practice of yoga nidra is now complete.
This practice of yoga nidra is now complete.
Practice of yoga nidra is now complete.
So welcome yourself back welcome in a sense of smell as you breathe in.
Perhaps a sense of taste,
The next time that you swallow.
Stretch or reach into the fingers into the toes.
If it helps to bring the arms up overhead to give a little stretch move the head if you need to anything that's going to slowly gently bring you back.
And you're in no hurry so take your time.
And as you begin to move and come back up to see that perhaps planting that little seed seed that we plant at springtime and we look after and cultivate and water.
What do I need to do to keep and restore balance in my life so that it enables me to grow?
What do I need to do to keep and restore balance in my life so that it enables me to grow and blossom?
So whenever you feel ready bringing yourself up to your seated position.
I'll close our practice.
And if you'd like to join me either bring in palms together or have them resting over the heart center,
Bearing the chin,
A little bit towards the heart.
And together we give gratitude and thanks to the practice to the earth to each other and to ourselves.
May all be well.
