Please take your time to settle into a very safe and comfortable position,
Creating your very own nidra nest and ensuring that all of your external needs are met and making no compromise on your comfort.
Gently closing down your eyes and bringing your awareness inwards.
Grounding yourself into this space by gently deepening your breath.
Take a slow breath in and a longer breath out.
Notice the gentle rise and fall of your belly.
Notice the sensation of your breath going in and out through your nostrils,
Using no effort at all as your body and mind start to relax.
And please take this time to plant the seed of your sankalpa,
Your intention for your yoga nidra.
Positive statement in the present tense,
Is a powerful tool for transformation.
As your subconscious mind becomes highly receptive,
You're welcome to use one of your own.
You could use one of these and silently repeat to yourself,
I am peaceful.
I am safe.
Imagine now that you are stood at the top of a set of stairs.
You can see nine steps in front of you.
And you have the inner knowing that these nine steps will lead you to a sanctuary of rest and relaxation.
Take a slow breath in and a longer breath out.
And on the breath out,
Take one step down the stairs to step number nine.
Take a slow breath in.
And on the breath out,
Take another step down the stairs to number eight.
And continue the rest in your own time.
Counting and stepping down towards zero.
And on every breath out,
Feel yourself becoming more calm,
More rested,
More relaxed.
Just know and fully trust that the more you can let go,
The deeper you will be held and supported.
If and when you reach zero,
Imagine that you are lay somewhere in nature.
You are connected to nature.
You are grounded to the earth beneath you.
Whilst you peacefully lie in nature,
We can begin a gentle journey of awareness through the body.
Softly bring your awareness to your third eye centre.
Centre of your throat.
Right shoulder joint.
Right elbow.
Right wrist.
Tip of the right thumb.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right ring finger.
Tip of the right little finger.
Right wrist.
Right elbow.
Right shoulder joint.
Centre of your throat.
Left shoulder joint.
Left elbow.
Left wrist.
Tip of the left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of the left ring finger.
Tip of the left little finger.
Left wrist.
Left elbow.
Left shoulder joint.
Centre of the throat.
Centre of the chest.
Centre of the belly.
Centre of the pelvis.
Right hip joint.
Right knee.
Tip of the right big toe.
Tip of the right second toe.
Tip of the right third toe.
Tip of the right fourth toe.
Tip of the right little toe.
Right ankle.
Right knee.
Right hip joint.
Centre of the pelvis.
Left hip joint.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the left second toe.
Tip of the left third toe.
Tip of the left fourth toe.
Tip of the left little toe.
Left ankle.
Left knee.
Left hip joint.
Centre of the pelvis.
Centre of the belly.
Centre of the chest.
Centre of the throat.
Third eye centre.
Bringing gentle awareness to the back of the body.
Heels.
Middle back.
Shoulder blades.
Bringing gentle awareness to the front of the body.
Pelvis.
Chest.
Throat.
Jaw.
Tip of the nose.
Eyebrows.
Temples.
Forehead.
As you continue to peacefully lie in a beautiful place in nature,
Imagine feeling connected and grounded to the earth beneath you.
Bringing awareness to the scents that you can smell in the air.
Notice the colours around you.
Feel the air on your skin.
Being aware of the gentle sounds of nature surrounding you.
The rustle of leaves in the breeze.
The movement of water.
Birds singing.
Embrace the feelings and the sensations.
Being fully held.
Grounded.
And supported.
You are completely at ease here.
Every single little detail gifting you with a deeper,
Calmer sense of safety.
Belonging.
Peace.
And stillness.
Anchor into your breath and your sankalpa intention.
I am calm.
I am peaceful.
I am safe.
Slowly bring your awareness back to your breath.
Bring your awareness back to your body.
If you wish,
Gently introduce some small movements through your fingers and through your toes.
And if you wish,
That in your own time,
You can just gently roll onto your side or your most comfortable position.
The practice of yoga nidra is now complete.
Now just allow yourself to float in stillness.
And to softly and gently drift off into deep,
Peaceful,
Restful,
