If you are not already make yourself comfortable either lying down or seated and supported.
Let us begin by setting the intention to give our whole hearted attention to this practice.
Let us take our awareness into the body and give the body permission to deeply let go.
Completely and utterly allowing the body to let go.
And as we go on this journey through different states of consciousness I will be by your side.
Always by your side.
The practice of yoga nidra begins now.
The invitation is to guide your awareness around the body and to place the awareness deeply into the body parts that I name.
You might find that your awareness produces objects as you place.
Stars,
A shape or a colour.
But the most important part of the practice is simply the placing of your awareness.
And so let us come to the crown of the head.
And place the awareness at the crown of the head.
To the back of the head.
Moving down the forehead.
To the tip of the nose.
The chin.
And the right side of the face.
The right earlobe.
And the tip of the right ear.
The right temple.
And the top middle of the forehead.
The left temple.
The tip of the left ear.
The left earlobe.
And the left side of the face.
Returning to the chin.
The right cheek.
The right eyebrow.
And the eyebrow centre.
The left eyebrow.
The left cheek.
And the chin.
The point under the bottom lip.
The point between the lip and the nose.
The right nostril.
And the outer edge of the right eye.
The inside of the eye.
The bridge of the nose.
The inside of the left eye.
And the outer edge of the eye.
The left nostril.
And the point between the lip and the nose.
The point under the bottom lip.
And returning to the chin.
The right temple.
The top middle of the forehead.
The left temple.
And back to the chin.
Moving the awareness now to the lips.
The top lip.
And the bottom lip.
The tip of the tongue.
And the body of the tongue.
The roof of the mouth.
And dropping down through the throat to your heart.
Over to your right shoulder.
And all the way down to the elbow.
To the wrist and the palm of the hand.
The thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Moving back through the palm.
The wrist.
The elbow and the shoulder.
Over to the heart.
The left shoulder.
And all the way down through the left elbow.
To the wrist.
The palm.
Thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Moving back through the palm.
Wrist.
Elbow.
Shoulder.
And back to your heart.
Resting deeply in the heart centre.
Now down to the navel.
Pelvis.
Right hip.
And all the way to the knee.
The ankle.
The top of the foot.
The big toe.
Second toe.
Third.
Fourth.
And fifth toe.
Come back through the sole.
Ankle.
Knee.
Hip and your whole pelvis.
Over to the left hip.
Down to the left knee.
Radiating to the ankle.
The top of the foot.
The big toe.
The second toe.
Third.
Fourth.
And fifth toes.
Coming back through the left sole.
Knee.
Hip.
And returning to the pelvis.
Back up to the navel.
Heart centre.
And the throat.
To the right shoulder.
The whole of the right arm.
Back to the throat.
And over to the left shoulder.
And the whole of the left arm.
Back to your heart.
And radiate outwards from the heart centre to cover the whole of the ribs.
The navel.
And the whole of the torso.
The pelvis.
The right hip.
The whole of the right leg.
To the sole of the right foot.
Back to the pelvis.
The left hip.
The whole of the left leg.
To the sole of the foot.
And back to the hip.
The pelvis.
The navel.
And rest deeply in the centre of the chest.
The heart centre.
And we dwell in the heart centre as we change our focus.
Let us take the attention to the breath.
As you inhale deeply into the body,
You begin to notice your awareness move with your breath.
As you breathe in,
The breath starts to expand beyond the points inside of the body.
Perhaps even moving outside of the body and beyond.
And as you exhale,
The breath moves back into the body and settles back into this safe space.
Inhaling and expanding.
And exhaling and settling.
Releasing your focus on the breathing now as we bring your awareness to the space behind the closed eyes.
I am going to ask you to simply listen and observe what arises in your awareness as I speak.
Imagine now that you are standing in front of a mirror in a room and you can see your reflection.
Picture what you can see around you.
What time of day is it?
Are there windows?
Is there daylight or moonlight?
Are there birds twittering or owls hoo-hooing?
It is cozy and warm in this space and you look back at the reflection.
You are wearing your favourite clothes,
Your best outfit or your favourite pyjamas.
And you step closer to the mirror.
Close enough that you can see your breath on the glass.
And you look deep into your own eyes.
What colour are your eyes?
They sparkle in the soft light.
And you look deeper still.
You can see stars in there.
You reach out and put your hands on the glass.
And you feel warmth like you are touching the hands of someone that you love dearly.
You put both of your hands against your reflection's hands and you feel love and strength.
Feel it your reflection.
Now sparkling around the eyes.
And your reflection smiles back.
Stepping a little closer.
Looking a little deeper.
You can see whole galaxies in those eyes now.
And when you take a small step back you see a shape instead of your reflection.
It is the shape of you but it is the whole universe.
There is big dark space.
Galaxies of planets and moons.
Stars of colourful dust in swirling shapes.
And millions and billions of stars shining bright.
All of the energy in the universe is right here.
And all of the universe is inside of you.
You are our creativity in its most magnificent.
And you close your eyes and feel this universe inside of you.
You feel strong,
Powerful and loved.
And when you look at your reflection again you see your friends,
Your family,
Your loved ones all together.
And you can see the universe in their eyes too.
Feeling unity and togetherness.
Feeling strong and safe.
And peaceful.
We leave the mirror now.
And bring the mind to the feeling of the body.
Taking contact with that which is beneath you.
The ground,
The bed or the chair.
And draw your attention to the breath inside of the body.
Inhale and the abdomen rises.
And exhale and the abdomen falls.
We come back to this place where innate wisdom exists.
Feeling soft,
Safe and secure.
And from here you can either take a return to your day or you can drift peacefully into a deep,
Restful sleep.
