Welcome,
My name is Em.
And to begin your yoga nidra practice,
I'd like you to get your body as comfortable as it can be today.
Fully supported with blankets and cushions under your knees and your lower back.
And your neck.
And as you begin to settle in.
Take two inhales in through the nose.
Followed by a long slow exhale out through the mouth.
We'll do this physiological sigh two more times.
Inhaling in through the nose.
And then another inhale.
Just at the top.
And then exhale slowly out through the mouth with a sigh.
Inhale in through the nose.
Another inhale at the top.
And then exhale with a sigh,
Audible if you wish,
Out through the mouth.
And now settle back and begin to notice the sensations in your body.
Noticing the areas where this breath is beginning to soften your experience breathing naturally,
And just noticing any sensations.
This is the subtle beginning of moving energy or prana returning back into balance.
Feeling wired but tired means that your energy is being pulled in too many external directions.
And this practice today will help to pull that energy back into its home within you.
So you can feel calm.
And clear.
Notice as your feelings,
Sensations in your body if there is any tension in your body.
Allow your awareness to soften this tension.
And if you haven't already,
You can close down the eyes or take a soft gaze.
Allowing yourself to rest back into this practice ready to rebalance your life force pranic energy As you close down your eyes,
Imagining your ears opening wide to the sounds in the environment around you.
Notice how you're resting here within a unique soundscape.
Allow your ears to do the job of hearing.
Listening without judging any sounds.
Allowing them to be.
Exactly as they are.
Simply receiving the fine silver chains of sound from your environment or my voice.
Receiving.
And resting.
And now sense into the sensation of being held by the environment.
Supported here by earth and ether.
The space around you supporting your stillness and rest.
Resting your body back even further here.
Noticing the sanctuary and shelter that you're receiving from the space around you and bring your awareness inwards now.
Noticing the space between your eyes at your third eye center and just notice the contents of your mind here.
Noticing what the mind is doing and allowing the contents to be exactly as they are.
Resting back now as the container You are the spaciousness.
Rest back now as the spacious container of the things you experience And as I name parts of the body,
Place your awareness to each part.
As you rotate your awareness around the body.
Without effort.
Feeling into the energetic sensations within each part.
You may feel these as tingling.
Pulsing or vibrations.
Just spaciously notice these energy sensations.
.
.
As where awareness goes,
Prana energy flows.
Bringing your awareness now to your right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the hand.
The wrist.
Forearm.
Elbow.
Upper arm.
The right shoulder.
Underarm.
Right side waist.
Hip,
The thigh.
Nee.
Car.
Ankle.
The right foot heel.
Sole of the foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe 5th toe.
All 5 toes.
Awareness to the whole right leg.
The whole right side of the torso.
Awareness to the left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the left hand.
Back of the hand.
The left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Underarm.
Left side waist,
Hips.
Bye.
Me.
Cough.
Ankle.
Heel of the left foot.
Sole of the foot.
Top of the foot.
Left big toe.
Second tone.
Third toe.
4th toe.
Fifth toe all 5 toes.
Awareness to the whole left leg.
The whole left side of the torso.
The back of the right shoulder.
Left shoulder.
Right shoulder blade.
Left shoulder blade.
The base of the spine.
The mid spine.
Top of the spine.
The whole back together.
The top of the head.
The forehead centre.
The cheekbones.
Both ears.
Both eyes.
The lips.
Both sides of the jaw.
The whole head.
Awareness to the whole body together.
The whole body resting.
Awareness to warm energy outlining your whole body.
Sense this outline as a warm,
Soothing energy field of sensation.
Outlining your whole body.
In warm,
Soothing life force energy.
Bring your awareness now to your natural breath.
Observing each inhale and exhale.
Exactly as it is here.
Breathing in.
And out through the nose.
Imagine the next breath of air.
Moving in through the nostrils up to your third eye centre.
Center of your forehead.
And exhaling back out through the nostrils.
Noticing the temperature and the sensation of air as you sense this energy being guided by your breath And on your next inhale.
Temperature sensing the air in your left nostril only.
Inhale up through the left nostril to the forehead centre.
And exhale from the forehead centre,
Out your right nostril.
Inhaling right nostril,
To forehead centre at your own pace.
And exhaling forehead centre through the left nostril.
At your own pace.
Inhale,
Left nostril.
The forehead center.
And then exhale through the right nostril from the forehead centre.
Continue to breathe in this way,
At your own pace.
Breathing in through one nostril.
Exhaling out the other.
And then switching sides.
Let all your awareness of the pranic breath dissolve now.
And direct your awareness back up to your third eye centre.
The space in front of your closed eyes,
And rest back now as the spacious container of lean into the spaciousness of your own being behind your closed eyes resting back even deeper and now sense into your body.
Being supported by earth and ether.
Held by the surface that you're resting on.
Begin to notice the natural breath again at your nostrils.
And with each breath drawn in through the nostrils,
Feel the wakefulness spreading down your face,
Your arms and hands.
The torso,
Legs and feet,
Bringing wakeful awareness back into your body.
Noticing the sounds around you and see if you can pick up any lingering aromas from the environment.
On your next exhale,
Exhale with a sigh out through the mouth.
And whenever you are ready,
Make some small supportive movements with your body.
You might wish to place both hands in the centre of your chest.
Or gently circle your palms around your eyes.
Whatever feels the most supportive and wakeful to you and whenever you're ready you may open your eyes and begin to adjust back into your waking life and whilst you're taking the time to adjust here.
And whenever you're ready.
.
.
You can open your eyes and begin to adjust back into your waking life.
And whilst you're adjusting here.
You might reflect on how this practice has supported you today.
And if you feel drawn to sharing this experience with me,
Then comment below.
And if you're journaling or reflecting in a daydream about your experience today,
Here's a prompt that you might find supportive to start off any train of thought.
So the prompt is,
What did holding opposite emotions at the same time feel like in your body mind?
And how can I allow myself to experience opposites in my waking life?
Feel free to reflect on this prompt however you feel drawn to.
And allow yourself to experience whatever comes up without judgment.
And thank you so much for practicing with me today.
And until you're ready to practice again.
Take care.
