It's time to rest with Yoga Nidra today.
Just take time now to settle into the space where you're resting and if you could,
Make yourself a little more comfortable.
Close your eyes or you might like to bring them to a gentle gaze and let this be an invitation to journey inward.
We'll begin with three breaths and on each exhale make an audible sigh or any other sound that feels right for you.
Breathing in a long,
Slow,
Full breath belly and chest rising and exhale with a big sigh.
Breathing in long,
Slow and deep exhale and release the breath with audible noise and take your third and final deep inhale and loud exhale and just bathe for a moment in silence.
We're now going to set your sankalpa or intention for this practice.
If you're familiar with Yoga Nidra then you can use the sankalpa that you've been using.
If not,
Then I'll invite you to take a breath from your head down into your heart and continue to breathe in and out of your heart space and focus on your heart space.
Feel in to why you wanted to rest and practice Yoga Nidra today.
What is it that your heart is yearning for?
And feel a statement emerge that really resonates with you and then create a short positive intention in the present tense as if it's already happening.
So examples of a sankalpa or intention might be I am calm and at peace or I am worthy and have compassion for myself and I'll give you a moment to really find an intention that feels right for you and once you have that,
Repeat your intention or sankalpa in your mind three times with full awareness,
Belief and conviction.
During this Yoga Nidra,
You're invited to deeply rest with some awareness of my voice but all guidance that I offer is optional.
If you don't want to follow any guidance or instruction at any point you might find it restful to follow your breath and then return to my voice when you feel ready to.
So now it's time to begin the journey into Yoga Nidra.
Imagine or sense a portal opening,
A portal to deep rest.
This might be an image or just a sense that you are shifting awareness to rest.
I will now take a journey through the body.
When you hear a body part named bring presence and attention to that body part and we'll start with the space between the eyebrows the middle of the throat the right shoulder the right elbow the bend of the right wrist the tip of the right thumb the tip of the index finger the tip of the middle finger the tip of your ring finger and the tip of your right small finger the bend of the right wrist the right elbow the right shoulder hollow of the throat the left shoulder the left elbow the bend of the left wrist the tip of the left thumb tip of the index finger tip of the middle finger tip of the ring finger and tip of the left small finger the bend in the left wrist the left elbow the left shoulder middle of the throat the heart centre right side of the chest the heart centre the left side of the chest the heart centre the navel point middle of the pubic bone the right hip right knee right ankle tip of the right big toe tip of the right second toe tip of the third toe tip of the fourth toe and tip of the right small toe the right ankle the right knee the right hip middle of the pubic bone the left hip the left knee the left ankle tip of the left big toe tip of the second toe tip of the third toe tip of the fourth toe tip of the left small toe left ankle left knee left hip middle of the pubic bone navel point the heart centre middle of the throat and back to the third eye,
The space between the eyebrows and rest here at this space between the eyebrows feel your whole body the whole body lying here welcoming any and all sensations and as you rest here breathe in soothing life-giving air and consider what a kind and self-compassionate action this is and as you continue to breathe inhale self-compassion and as you exhale breathe out compassion for all humanity slowly and rhythmically breathing self-compassion in and breathing out compassion for others self-compassion coming into your body and exhaling compassion for others and now allow your breathing to return to normal and I invite you now to bring awareness to your heart chakra and imagine or sense energy expanding in circles from your heart space pulsating circles of warm,
Kind,
Compassionate energy and sense this move outwards filling your upper torso and then expanding further outwards filling your upper limbs with warmth and compassion and continue to visualise the energy of self-compassion flowing throughout the rest of your body softening and soothing and just continue to breathe in this loving,
Compassionate energy and now see yourself resting like you're above your body looking down at it witnessing yourself notice the position you're resting in the expression on your face no judgement simply observe yourself and have compassion for this resting being and now sense or imagine a healing light uniting the heart space with the belly and throat and allow this light to provide you with powerful healing energy and if there's a specific area of the body that needs healing or self-compassion send this healing light and energy to that area now and as you let that go and continue to rest you'll now hear some affirmations you can simply allow your subconscious mind to take in these messages or if it feels right you can repeat each affirmation in your mind I deserve care and compassion I accept love and kindness I am as compassionate towards myself as I would be to others I am worthy and deserve to feel loved I am kind to myself I am worthy of kindness and compassion and now rest here until you next hear my voice I now invite you to come back to your sankalpa or intention this is the one that you set at the start of the yoga nidra session and again repeat it to yourself three times with full awareness,
Belief and conviction and on your next inhalation breathe through the heart and see where the breath wants to land from there in the body and from that place is there a soul whisper?
A message from your soul?
This may come as an image,
A word or phrase,
Just listen and if you receive a soul whisper take a moment to notice how this feels in your body or if there's no soul whisper trust that this may come to you later today or this evening or perhaps in dream time and we're now reaching the end of this yoga nidra journey and if you're off to sleep now I wish you sweet dreams if you are waking then just very slowly,
Gently become more and more aware of your physical body your body lying on the earth the movement of your breath and the space that you're resting in today you might like to make small movements of your fingers and toes and then gently invite movement in to the wrists or ankles or other joints or it might feel nice for you to stretch your body and as and when you feel ready just come back to full awareness and this completes your yoga nidra journey today
