Hi,
I'm Melinda,
Your Yoga Nidra teacher.
I became a Yoga Nidra teacher after working through my own chronic insomnia.
So I know what it's like to have sleep difficulties and to be seeking that deep rest.
So I'm here to support you.
You can think of me as a companion and guide on tonight's gentle expedition into dreams.
Settle in now,
Knowing there's a great power in the wisdom of this ancient practice.
Getting as comfortable as you can,
Leaving behind anything not needed for this evening's crossing.
Things from the day are not needed here,
Packaged and left behind for another time.
We begin drawing inwards,
Pooling awareness into the breath,
Allowing the outward breath to become longer,
Counting the next few breaths down from 5 to 0.
Now feel the shape the body is making,
Feeling the shape of your body from the inside,
Beginning with awareness inside the crown of the head,
Move through the body as moving through rooms of a house,
Closing down,
Drawing curtains,
Turning off lights,
Continue through the inside of the head,
Face and body,
Closing down on the inside,
Imagining the rooms of the body on the inside.
Completing this now,
Closing lost curtains and doors,
Ready to embark as Yoganidra begins,
Setting an intention to let go into deep rest.
Repeat this inwardly now,
I let go into deep rest,
I let go into deep rest,
I let go into deep rest.
With this now being written,
Letting go,
To begin the passage towards dreams,
The voyage around the body begins,
Sinking fully inwards as awareness drifts to each body part which is named,
Starting with the palm of the right hand,
Awareness in the palm of the right hand,
Tip of the thumb,
Tip of the second finger,
Of the third finger,
Of the fourth finger,
Of the little finger,
Whole right hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right collar bone,
Right side of the chest,
Down the right ribs,
Right side of the abdomen,
Rest inside the right hip,
Right thigh,
Lower leg,
Right ankle and heel,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole right foot,
Whole right side of the body,
Whole right side of the body,
Awareness of the right side fades and moves to the left side of the body,
Palm of the left hand,
Tip of the thumb,
Tip of the second finger,
Of the third finger,
Of the fourth finger,
Of the little finger,
Whole left hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left collar bone,
Left side of the chest,
Down the left ribs,
Left side of the abdomen,
Rest inside the left hip,
Left thigh,
Lower leg,
Left ankle and heel,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole left foot,
Whole left side of the body,
Whole left side of the body,
Move to the crown of the head,
Awareness down over the skull,
Centre of the brain,
Temples,
Eyebrows,
Eyes,
Nose,
Lips,
Inside the mouth,
Tongue,
Teeth,
Gums,
Whole mouth,
Throat,
Whole collar bone,
Down to the heart centre,
Rest inside the heart centre,
Whole chest,
Whole right arm and hand,
Whole left arm and hand,
Whole right leg and foot,
Whole left leg and foot,
Whole right side of the body,
Whole left side of the body,
Whole back of body,
Whole front of body,
Whole body together,
Whole body together,
Awareness floats to a deeper level of relaxation,
Like a boat drifting home,
Sensing in to the rise and fall of the body and breath,
Now taking one last rotation around the body,
Further on the odyssey towards sleep,
One more time to the palm of the right hand,
Tip of the thumb,
Tip of the second finger,
Of the third finger,
Of the fourth finger,
Of the little finger,
Whole right hand,
Wrist,
Lower arm,
Upper arm,
Shoulder,
Right collar bone,
Right side of the chest,
Down the right ribs,
Right side of the abdomen,
Rest inside the right hip,
Right thigh,
Lower leg,
Right ankle and heel,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole right foot,
Whole right side of the body,
Whole right side of the body,
Moving to the left hand,
Palm of the left hand,
Tip of the thumb,
Tip of the second finger,
Of the third finger,
Of the fourth finger,
Of the little finger,
Whole left hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left collar bone,
Left side of the chest,
Down the left ribs,
Left side of the abdomen,
Rest inside the left hip,
Left thigh,
Lower leg,
Left ankle and heel,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole left foot,
Whole left side of the body,
Whole left side of the body,
The crown of the head,
The crown of the head,
Awareness down over the skull,
Centre of the brain,
Temples,
Eyebrows,
Eyes,
Nose,
Lips,
Inside the mouth,
Mouth,
Tongue,
Teeth,
Gums,
Whole mouth,
Throat,
Whole collar bone,
Whole collar bone,
Down to the heart centre,
Rest inside the heart centre,
Whole chest,
Whole right arm and hand,
Whole left arm and hand,
Whole right leg and foot,
Whole left leg and foot,
Whole right side of the body,
Whole left side of the body,
Whole back of body,
Whole front of body,
Whole body together,
Whole body together,
Whole body together,
Like a journey now complete.
Letting go of this now,
Awareness travels to the breath,
Counting the breath backwards from 12,
Like the hands of a clock ticking backwards towards sleep,
Counting the breath backwards from 12,
Counting the breath backwards from 12,
Counting the breath backwards from 12,
Letting go of counting now,
Just noticing what the movement of breathing feels like,
What does movement feel like,
Letting go of this,
What does stillness feel like,
The still places in the body,
Still air around the body,
What does stillness feel like,
And noticing where movement and stillness meet,
Expanding awareness and containing both,
Sensing movement and stillness at the same time,
Releasing this and gliding into the sensation of certainty,
The certainty of knowing the next breath is coming,
Resting in certainty,
And moving from this into the sensation of dreaming,
What does dreaming feel like,
Imagining vast energies and colours like the northern lights,
Finding the place where certainty melts away into dreams,
As the voyage reaches visualisations,
Picture or sense into each image which is named,
Sun setting on the horizon as night time falls,
A chariot travelling amongst the stars in the sky,
Cosy sleeper carriage of a train,
Motion and sounds lulling you to sleep,
Red and white toadstool,
An ancient compass guiding your way,
Picnic feast in the woods,
An old ship with sails on the night time sea,
A glass slipper,
A purple flower reaching tall into the sky,
Enchanted forest,
A gentle white horse,
Snow falling on a field of lavender,
A favourite old teddy bear,
An ornate staircase leading to a bedroom and four poster bed,
Warmth from a fire in the fireplace,
Comfortable pillows,
All your dreams coming true,
A sky filled with shooting stars,
The shooting stars fade out,
Leaving nothing but deep rest,
Sweet dreams.
