Welcome to your practice of Yoga Nidra.
My name is Niamh and I will be guiding this next 20 minute session of a Yoga Nidra for a rainy day.
So I invite you to settle in wherever you are tuning in from.
I invite you to lean back and absorb the rest,
Absorb the comfort that you have available for you.
I invite you to come from wherever you have arrived from as you've turned on this Yoga Nidra meditation,
As you have tuned out of what was and tuned into what is here in the present,
In the now.
I invite you to ask yourself,
Could you be any more cozy?
Could you be any more comfortable than you are right now?
Do I need any more pillows,
Blankets,
More cushions?
Could I be just 1% more comfortable?
And if the answer is yes,
I invite you to lean into that now and take the comfort that you deserve.
And as you lean into this delicious layer of comfort and your body softens and layers into this blanket of rest that you have created on this rainy day,
I invite you to notice any sounds that are happening around you.
Maybe it's the patter of the rain outside your window.
And allow those sounds to be part of your experience.
To allow any sound that was once a distraction to be a sound to draw you back to where you are in this present space,
In this very moment.
In this invitation of rest,
Let the sounds be you and let you be the sounds.
As the trickle of rain patters at the window,
You allow yourself to trickle into deep rest.
Bridge into the practice of yoga nidra.
Allow your breaths to deepen.
To create a longer inhale and a longer exhale.
Notice the expansion of your inhale and the softening of the extension of your exhale.
The next exhale that you take,
Transmorph into the sound of moon to invite a gentle hum into the end of your exhale.
Before dissolving the humming sound,
Observing the sensations that remain.
The sensations and the vibrations of the pattering of your own sounds.
And as you observe those sounds and sensations,
I invite you to observe the sensations within your heart.
Observe the sensations within the words that arise when you choose to make a bow to yourself on this wet afternoon.
What bow do you set for yourself?
As the rain trickles outside your window,
What is alive for you inside of your window?
What promise do you make to yourself?
Your intention is true and your intention is alive.
And so just as likely as the rain is to fall,
So is the sun to rise again.
So is the words of your Saint Alpago.
And notice your whole body.
Notice your whole body.
As you notice your body resting in what feels like home to you.
As I invite you to travel to a space of home.
To a place that feels like home in your heart,
In your mind.
A safe space where the rain falls and you can trust that you are home.
Feel what this space is like in your body.
Notice the smells and the tastes and the textures.
Notice all of the parts of you.
And when you feel this space of home,
I invite you to let this home go,
Remembering that your sanctuary is inside.
That you don't need to always remember exactly as it is for it to still be there within you.
As the rain patters outside,
I invite you to draw your awareness to your body once more.
To the sounds within.
Into a single raindrop in the center of your eyebrows.
To a raindrop on your right eyebrow.
And a raindrop on your left eyebrow.
On the tip of your nose.
On your right cheekbone and your left cheekbone.
On the tip of your right ear.
Your inner ear.
Earlobe.
Left ear.
Tip of your left ear and left earlobe.
And the roof of your mouth.
A drop of rain from the roof of your mouth to the tip of your tongue.
To the surroundings of your mouth.
Your upper lip and lower lip.
To a single raindrop on the end of your chin.
On your right collarbone.
Your right shoulder.
Tricep.
Elbow.
Forearm.
And wrist.
To the palm of your right hand.
A single raindrop on your thumb,
Second finger,
Third,
Fourth and fifth fingers.
To the space between each finger.
To your whole right arm immersed in rain.
To the tip of your collarbone.
To the nape of your neck and your left collarbone.
To the raindrop on your left shoulder.
Your left tricep and elbow.
Your forearm and wrist.
A single drop of rain on your left hand thumb.
Second finger,
Third,
Fourth and fifth fingers.
Single drops of rain on your whole left hand and the space between each fingertip on your left hand.
To your whole left arm.
The nape of your neck.
Rain dissolving down your chest to just above your belly button and the space below.
To your right hip,
Thigh,
Knee,
Calf,
Shin,
Ankle,
Sole of the right foot.
Whole right foot.
A single drop of rain on your left and right big toe.
And your second toe,
Third,
Fourth and fifth toes.
On each toe on the right foot.
On your whole right leg.
Right hip.
Left leg.
Left hip.
A drop of rain on your left thigh,
Knee,
Behind your left knee,
In your shin,
Your calf,
Your heel,
The sole of your left foot and the tip of your left big toe.
Your second,
Third,
Fourth and fifth toes.
Rain drops along each toe and your whole left leg.
In the base of your spine,
In the nape of your neck,
In the crown of your head,
In your whole body.
Pattering of rain on your whole body.
Pattering of rain on your whole body.
As you bring your awareness to your whole body and you notice the breath in and the breath out.
The emptiness and the fullness.
The awareness of your breath.
The awareness of no breath.
The awareness of the fullness of your breath.
And the emptiness of your breath.
And the contrasts that lie between.
How full is your breath?
How empty is your breath?
Awareness in your breath.
Like awareness of the seasons that change.
The cold into the warm,
Into the heat,
Into the warm,
Into the cold.
Into the constant cycle of seasons.
Like the constant cycle of your breath.
The constant cycle of your breath.
And the notion of knowing your breath.
Let the awareness land in your whole body.
Let the awareness land in a pool of water.
In a waterfall.
In a gushing waterfall.
In the heat of the sun.
The darkness of a grey rain cloud.
The fear of a storm.
The sound of the continuous falling of rain.
The icy snow.
And the white,
Endless snow falling from the sky.
A single cloud in a sky.
The sound of a storm.
The inky darkness of the night.
The remnants of your sankalpa.
The vow that you created for yourself.
As you begin to bring your awareness back to this present moment.
To the sounds of the rain.
To the heaviness of your body.
And the lightness of the air around you.
To the lightness in your body.
To the tips of your fingers.
And the lightness of your toes.
To your whole body.
To the sounds within and without as you begin to awake from your resting space.
Bridging from your rest to your wake.
Bridging the two worlds together.
Allowing movement and a stretch and a yawn.
And opening through the whole body.
Bringing a smile to the ends of your lips.
Knowing that you have dedicated this time for rest.
As you curl to one side.
Gently rise.
Gently rise.
Taking with you the wisdom from this resting space.
And stepping into your waking world.
Your waking world.
As we close our practice in yoga nidra.
Thank yourself for dedicating this time to your rest.
My name is Niamh Padma.
I sincerely thank you from the depths of my heart for joining me on this yoga nidra journey.
If you have any questions or comments please do reach out and share.
Otherwise I wish you a warm,
Cosy and fulfilled rest of your day.
I'll see you again soon.
Your practice of yoga nidra is now complete.
