Welcome to this Yoga Nidra practice designed to induce a state of deep rest and relaxation.
I invite you to settle into a cosy and comfortable position lying down,
Making any adjustments or subtle movements to your body so that you are completely comfortable where you are.
Let the body become heavy,
Feeling it slowly sinking down into the support beneath you.
Start to allow yourself to move away from all the doing and all the thinking to simply being and feeling.
Nestle in and allow yourself to fully arrive here,
Now.
This space and this practice are for you.
A safe space and a nurturing practice for deep rest and relaxation.
Give yourself permission to let go and surrender as you simply listen to my voice guiding you on this internal journey.
Take a few long,
Slow and full deep breaths now.
Inviting a two-stage inhale,
Breathing into the belly first and then into the chest,
Followed by a long breath out.
Another breath into the belly,
Then the chest.
And then a slow and full release of the breath.
One more deep breath,
Expanding the body and then letting it go with a long,
Gentle sigh.
Rest back into the breath's natural rhythm,
Like gentle waves lapping the shore.
Flowing in and flowing out.
Flowing in and flowing out.
Feel yourself dropping into a deeper state of rest and relaxation.
Relaxing your scalp,
Your forehead and the area behind and around your eyes.
Unclench your jaw and soften your face.
Feel the sense of relaxation migrating down through your whole body,
Through your shoulders,
Arms,
Chest and belly.
Continuing down through your hips,
Legs,
Feet and toes.
Your entire body fully relaxed and at ease.
Dropping into the world of sensing now.
Opening to sound and sensation.
Listening to all the different layers of sound around you,
Close by and in the distance.
Noticing the touch of air in your nostrils and any subtle fragrances around you.
Sensing any taste in your mouth.
Feeling your eyes relaxing down into your sockets,
Opening up your internal vision.
Picturing yourself in this space,
In this moment.
Noticing the touch of air on your skin,
Where your clothes meet your body and where your body meets the support beneath you.
Tuning in to all sensations,
The whole body effortless,
Deeply resting.
Bring your awareness to your heart centre.
Breathe in and out of your heart space.
Feel into your heart for a moment.
Ask yourself,
What does your heart want for you?
What is its deepest wish for your wellbeing?
Guide yourself away from the thinking mind and instead feeling and listening to your heart.
Allow the response to emerge into your heart space.
This is your intention,
Your sankalpa.
Translate this intention into a positive present statement,
As if it is already true.
Perhaps it's,
I am relaxed and well rested.
Repeat your intention silently and sincerely three times.
And then give thanks and gently let it go.
We'll now begin a guided journey throughout the body.
All you have to do is follow my voice and move your awareness from point to point within your body.
We'll begin with the right side.
Bring your awareness to your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Right side of the chest.
Right waist.
Thigh.
Knee.
Shin.
Ankle.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right side infused with rest.
Moving to the left side.
Bring your awareness to your left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Left side of the chest.
Waist.
Thigh.
Knee.
Shin.
Ankle.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left side resting.
Now up the back of the body.
Bring your awareness to the soles of both feet.
Right and left heels.
Right and left calves.
The back of your knees.
The back of your thighs.
Both glutes.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
The whole back body relaxed and at rest.
Now down the front of the head and torso.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eye.
Left eye.
Bridge of the nose.
Tip of the nose.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Upper teeth.
Gums.
Lower teeth.
Base of tongue.
Tip of tongue.
Lower lip.
Your entire mouth.
Chin.
Jaw.
Throat.
Right collarbone.
Right collarbone.
Left collarbone.
Chest.
Upper abdomen.
Navel.
Lower abdomen.
The whole head and torso resting.
The whole right leg.
The whole left leg.
Both legs relaxed.
The whole right arm.
The whole left arm.
Both arms relaxed.
Legs,
Arms,
Torso and head relaxed.
The whole body relaxed.
Experience your whole body immersed in a deep feeling of rest.
Resting deeply.
Slowly guide your awareness back to your breath.
Noticing the natural ebb and flow and the subtle movements in your body.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Now begin to count your breaths from 12 down to 1.
Keeping your breathing effortless and easeful.
Inhale 12.
Exhale 12.
Inhale 11.
Exhale 11.
If you lose track of the count,
Simply start again from 12.
If you reach 1,
Begin counting down from 12 again.
Gradually come back to the feeling of your breath flowing in and out of your nostrils.
Resting in the easy,
Natural flow.
Sensing the breath and the whole body breathing itself.
On your next exhale,
Welcome a feeling of heaviness in your body.
Feeling your body becoming heavy,
Sinking down.
A feeling of heaviness in every part of your body.
The whole weight of your body becoming heavier and heavier with each breath,
Sinking deeper and deeper.
Now awaken a feeling of lightness.
Imagine your body becoming weightless and floating up into the air.
A feeling of lightness in every part of your body.
With each breath feeling more lightness and more spaciousness.
Now feel into heaviness again,
Your whole body sinking down.
A feeling of heaviness in every part of your body.
Each breath sinking deeper.
And now feeling lightness again,
Your body floating upwards.
A feeling of lightness in every part of your body.
Each breath feeling lighter.
Now feel into the sense of heaviness and lightness together.
Heaviness and lightness together.
A feeling of balance.
A feeling of balance.
Let go of this feeling now,
Settling back into the body and into the breath.
We'll gently relax the mind now through some guided imagery.
Simply visualise the things I suggest to you,
Coming and going from one to another without attachment.
Planting a seed in the ground.
The smell of flowers.
The flickering flames of a campfire.
Birds singing.
Leaves swirling in the wind.
The touch of a feather.
A flowing waterfall.
The sweetness of an apple.
An empty room.
A random thought.
A genuine smile.
Your beautiful soul.
Stars in the Milky Way.
A sense of connection with all that is.
Feeling into this sense of interconnectedness for a moment longer.
Resting in your awareness.
Your consciousness.
Who you truly are.
The observer of all things.
Of situations,
Of thoughts,
Of emotions.
Peacefully watching whatever arises.
Without preference or judgement.
With curiosity and acceptance.
A peaceful presence simply being.
A universal consciousness connected to everything.
Now draw your heart's intention from the beginning of the practice back into your awareness.
Repeat your intention three more times,
Internally and with meaning.
Feel into this once more,
Imagining your life as if it were a reality.
Now imagine your intention dropping back into your heart as if you're planting a seed.
A promise for this deep resolve to blossom in your life.
Now gently guide your awareness back to your body.
Back to the space you're in.
Let your whole body hear again.
Without opening your eyes,
Become aware of your surroundings.
Notice the sounds around you.
Feel the support beneath you.
Sense your body breathing.
Feeling your body slowly waking up.
Bring some gentle movement to your body,
Taking your time.
Perhaps let your body stretch a little.
Slowly roll over onto one side and just pause there for a moment longer.
With your eyes still closed,
Gently bring yourself up to a comfortable seated position.
Feel your body connected to the ground and softly lengthen your spine a little.
Take one more slow,
Deep inhale into your heart space.
And then exhale,
Releasing completely.
Thank yourself for this gift of deep rest and relaxation.
And when you're ready,
You can slowly open your eyes.
