Hello,
I'm your guide Michelle and all you need to do here is listen to my voice.
If you fall asleep that is a sign you are relaxed.
A Yoga Nidra is a special time if you feel tired or are having trouble falling asleep at night.
You can listen to one at any time of the day or before you go to bed.
It can even help when you are worried about things that might happen in the future,
Or perhaps something happened during the day at school or with your friends and it's making you feel yucky on the inside.
Let's get to know our body a little more so that we can help it to rest.
Start by making sure you are very comfortable.
Perhaps you like laying on your back or on your side.
Put a blanket over your body so you are warm.
Let's take some deep breaths in to fill up your lungs.
I want you to breathe in for three counts and then out for three counts.
I will count for you.
You ready?
Breathing in 1,
2,
3.
Breathing out 1,
2,
3.
Breathing in 1,
2,
3.
Breathing out 1,
2,
3.
Breathing in 1,
2,
3.
Breathing out 1,
2,
3.
Let your body breathe on its own now.
A very special thing about Yoga Nidra is that we get to spend time with our hearts.
Our hearts work very hard every day,
Beating every second.
Place your hands over your heart space and say thank you to your heart.
Pretend you are giving it a little hug.
Let's say together I am safe,
I am cozy,
I am loved.
From our heart we are going to scan our body to see how we are feeling on the inside.
Follow my voice and imagine the body part that you hear named.
Can you imagine your right hand?
Keeping your body still we are going to move to other parts of our body.
Starting at your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your right hand,
Back of the hand,
Moving up your right arm,
Elbow,
Shoulder,
Down the right side to your waist,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the right foot,
Sole of the right foot,
Big toe,
All of your other toes.
Imagine the whole right side of your body in a beautiful colour,
Any colour that you choose.
Can you imagine your left hand?
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your hand,
Back of the hand,
Moving up your left arm,
Elbow,
Shoulder,
Down the left side to your waist,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the left foot,
Sole of the left foot,
Big toe and all of your toes.
Imagine the whole left side of your body in a beautiful colour,
Any colour you choose,
Your whole left side.
Now up to the top of your body,
Feel the back of your neck,
The back of your head,
The crown of your head,
Feel your entire back body laying down.
Now to your face,
Feel both eyes together,
Both nostrils together,
The bridge of your nose,
The tip of your nose,
Your whole entire nose,
Feel your upper lip,
Your lower lip,
Both lips together,
Feel your chin,
Feel the right side of your jaw,
The left side of your jaw and feel both sides of your jaw together.
Feel your right ear,
Your left ear,
Both ears together,
Then feel your whole face.
Feel the area of your neck,
Down to your chest,
Feel your ribs,
Down to your belly button and your lower belly.
Feel and sense your entire body,
Fill it up with a beautiful colour that you choose.
Imagine all the inside of your body being that colour.
Feel your breath moving all around inside your coloured body,
Twirling around back up to your heart.
Come back to your heart and give it another hug.
To help us relax even more,
We are going to go for an imaginary walk together and I want you to try and picture the story in your mind.
Let's go.
You walk on the path towards the wooden playground,
Past the marina full of boats.
You hear the sound of oars hitting the water as a kayaker floats past you on the river below.
You feel the sun on your face and on your arms and legs and realise today is the perfect temperature.
You skip towards the swing,
Jumping onto the black seat and begin moving your legs to push yourself.
You can hear other kids laughing and yelling as they play with their friends.
You swing very high,
Feeling alive and free as a bird.
You look towards the boats and spot a large jet flying above in the sky,
Not long from take off.
It sends a rumble to your ears.
You look below at the river and notice moving ripples in the water.
You keep watch.
Then a dark fin surfaces and dives below.
It arises again and you know the playful sign of the dolphin who ducks under the kayaker.
Many others turn to watch the mammal dance in the water.
You jump off the swing and run to the trampolines,
Noticing how your body bounces up and down.
Dogs bark on the green grassed area nearby.
You see a group of children kicking a soccer ball.
The sound of the shoe connecting with the ball is loud.
You decide to climb into the tunnel and travel down the shiny slide.
There are younger children watching you,
Smiling.
You realise how lucky you are to be breathing in fresh,
Clean air on a beautiful day with the clouds gently moving across the blue sky.
You smile and wave at your mum.
Her smile fills her face as she waves back at you,
Your big golden dog by her side.
Rest now in your gift that is your body.
Your mind and body are relaxed now.
And slowly start noticing your breath again.
Gently inhale 1,
2,
3.
Gently exhale 1,
2,
3.
Let's say together,
I am safe.
I am cosy.
I am loved.
Slowly begin moving your body again.
Begin with your fingers and toes,
Wriggling them.
Let all the sounds around you slowly come back in.
And when you are ready,
Gently come back up to sitting.
Or perhaps you have fallen asleep.
Either way,
Know you are loved and you are rested.
