This is a yoga nidra practice to clear the mind.
So give yourself a couple of moments to set up and get comfortable.
Whether you're lying on the floor,
A bed,
Perhaps you're seated in a chair.
Just make sure you're warm and that any distractions are set aside.
When you feel ready take a deep breath in through the nose and exhale release aside the mouth.
Again deep inhale filling the lungs and exhale to release.
Inhale deeply once more and exhale.
Allow the eyelids to cover your eyes lightly.
Release the mouth,
Tongue resting on the roof of your mouth.
Feel your body connecting to the surface beneath.
Letting the body soften into that support.
As you soften become aware of the sounds around you.
One by one be secure of the knowledge of the space you are in.
Draw your attention to the textures against your skin.
Fabrics.
The air against the skin.
The temperature of the air as you inhale and exhale softly through the nose.
Become aware of the sensation of your breath moving your body and where in your body the breath is moving.
As you settle into this breath and where it is in your body allow each cycle of breath to soften the body further.
Feeling heavy against the support of the surface beneath you.
Please take this moment to set the intention to listen and follow my voice throughout this practice.
Take to mind a person,
Perhaps a place or a space that makes you feel safe.
It might feel real or imaginary.
Create those feelings of safety around you.
What they look like,
Feel like,
Perhaps smell like,
Sound like.
Know that this safe place is there for you at any point throughout the practice or your daily life should you need it.
Now we will set our sankalpa or personal resolve,
Something you want to make real in your life and it should be something you feel very deep within your heart.
Take this moment to formulate it into a short sentence as if you are already living it.
For example,
My mind feels clear and focused.
Whatever it is,
Take these next few moments to repeat it to yourself three times.
We will now move through rotation of consciousness.
We will begin.
Take your attention to the inside of the mouth.
Floor of the mouth.
Right inside cheek.
Left inside cheek.
Roof of the mouth.
Back of the mouth.
Teeth.
Bottom jaw.
Top jaw.
Inside of the mouth.
Inside of the mouth.
Top lip.
Bottom lip.
Point where the lips touch.
Bridge between the upper lip and the nose.
Nostrils.
Tip of the nose.
Right side of the nose.
Left side of the nose.
Space between the eyebrows.
Right eyebrow.
Right eyelid.
Right eyelashes.
Left eyebrow.
Left eyelid.
Left eyelashes.
Space behind the eyes.
The chin.
Right cheek.
Left cheek.
Right ear.
Left ear.
Allow the entire face to soften.
Allow entire face to soften.
Back of the head.
Crown of the head.
Right side of the head.
Left side of the head.
Forehead.
The neck.
The throat.
Right shoulder.
Right upper arm.
Right elbow.
Right forearm.
Right wrist.
Back of the right hand.
Palm of the hand.
Thumb.
Right index finger.
Middle finger.
Ring finger.
Little finger.
Right armpit.
Right side body.
Right hip.
Right upper leg.
Right knee.
Right lower leg.
Ankle.
Heel.
So.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right side of the body.
Left shoulder.
Left upper arm.
Left elbow.
Left forearm.
Left wrist.
Back of the left hand.
Palm of the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Left armpit.
Left side of the body.
Left hip.
Left upper leg.
Left knee.
Left lower leg.
Left ankle.
Heel.
So.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left side of the body.
The front body.
The back body.
The whole body.
The whole body.
Taking the focus to the breath once again.
Counting down from ten.
Breathe in ten.
Breathe out ten.
Breathe in nine.
Breathe out nine.
Keep going counting down to zero.
If you lose count,
Simply begin again.
It is now time to release the counting.
A number of items will be listed in reasonably rapid succession so try to develop a vision of them in your mind's eye,
Feeling,
Awareness,
Emotion and imagination as best you can.
Take your attention to the space between your eyebrows.
Imagining a burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Torrential rain.
Torrential rain.
Torrential rain.
Snow-capped mountains.
Snow-capped mountains.
Snow-capped mountains.
Douglas Fear Forest.
Douglas Fear Forest.
Douglas Fear Forest.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Pink clouds floating.
Pink clouds floating.
Pink clouds floating.
Shooting star.
Shooting star.
Shooting star.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Waves crashing on a deserted island.
Waves crashing on a deserted island.
Waves crashing on a deserted island.
Fresh white sheets.
Fresh white sheets.
Fresh white sheets.
Deep relaxation.
Remember your sankalpa.
Your personal resolve.
And repeat it to yourself three times.
Begin to deepen your breath slightly as you start to make small movements again in the body.
Very gentle,
Very slow.
You might like to stay as you are in rest or when you're ready gently flicker your eyes open.
Practice of yoga nidra is now complete and thank you for joining me.
