So welcome.
Welcome to this practice of Yoga Nidra.
Hopefully you found a quiet space.
A room where you know you won't be interrupted.
Where you can settle.
Perhaps you can lay down on a bed,
A sofa,
Or on the floor.
Find your own little cocoon of comfort,
Create a nest for yourself.
Where you can settle into this quiet spot.
This space that you have created all for yourself.
Once you get into the most comfortable position you can find,
Allow your body to settle.
And as you notice the process of your body settling,
Tune in to your senses.
Open up your sense of hearing.
Allow the sense of hearing to pick up different noises.
And without feeling the need to label them,
Experience the sound and move on to the next sound.
This can include sounds that are outside of the room.
Sounds closer to you.
Perhaps even the sound of your very own breath.
And you can flare your nostrils here and allow the sense of smell to come alive.
Notice any scents that you pick up in the room.
Experience the temperature and the texture of the air as it passes in through your nostrils.
And leaves once more through your nostrils.
Notice the weight of the covers on top of you.
The sensation of clothes on your skin.
The sensation of blankets,
Duvets.
The sensation of the support underneath you.
And become aware of the parts of you that are not covered by clothing.
Tune in to the sensation of the air currents passing over your skin.
Become aware of the sense of coolness and the feeling of warmth.
And extend a welcome to the whole of you now.
The whole of you is welcome to this practice of Yoga Nidra.
Every part of you,
The messy parts,
The parts that feel shame,
Sadness,
Grief.
The parts that struggle and despair.
Every part of your entire being is welcome here in this space now.
And as you're welcoming every part of you in,
This includes the part of you that feel compassion.
The parts of you that forgive,
That feel hope,
Joy,
Fullness and sensitivity.
Every part of you is welcome.
And your awareness drops down to the very centre of your chest.
And you take a deep breath in as if you're breathing into your heart space itself.
As if you're breathing from your heart.
Allow each inhale to fill you with acceptance for the here and now.
And allow each exhale to settle you deeper.
To soften the hard edges.
To receive support.
Breathing from your heart.
Each inhale,
Breathing in acceptance for the present moment.
And each exhale,
Allowing,
Settling,
Receiving rest.
And now land your awareness at your very heart space.
And imagine there you see a green shape.
Now this green shape can be anything you wish it to be.
For some they might see something circular,
A green circle,
A green ball perhaps.
For some they might even see the shape of a heart.
Allow this to be coloured and shaded with your favourite shade of green.
And you see it there softly humming.
Vibrating.
Pulsating with each round of breath that you take.
Very much alive with its loving and healing energy.
And we're going to send this green light around the body with our awareness.
There's nothing that you need to do.
I'll draw your attention to different parts of the body.
You simply take your awareness there and see with your mind's eye that you're landing your green light at that spot.
This green light represents your own capacity for love,
For kindness and healing.
And we've started at the heart centre.
You see the green light here.
Now allow your awareness to radiate outwards to both sides of the ribcage.
And you see your green light,
Your green shape land on both sides of the ribcage,
Just underneath the armpits.
And travel that awareness up now to the shoulder joints.
Green lights land here.
Down the upper arm to the elbows.
Through the forearms to the wrists.
You place a green light at the palms of both of the hands.
And it pulsates all the way through to the backs of both of the hands.
Green light now in each of the thumbs,
Index fingers,
Middle fingers,
Ring fingers and little fingers.
The observer part of you takes a step back and can see this space from the heart up to the shoulders,
All the way along the arms to the fingers and thumbs is now glowing,
Humming,
Vibrating with your own capacity for kindness and healing.
This loving green light lands deep within both collarbones.
And travels down now through the centre of the chest,
All the way down to the centre of your stomach.
A green light lands here and it pulsates.
You sense softness through your organ body.
And a green light lands at both sides of the waist.
You feel the whole of your torso now.
Awake,
Resting and receiving kindness and healing from the green light.
This awareness drops down to both sides of the pelvis.
Green light lands on both sides of the pelvis.
You dive deep within the bowl of the pelvis.
Landing a green light at the very base of the pelvis.
Space in between the two pubic bones.
And then just a bit further out to both hip joints.
This loving energy travels down now through your thighs into your knee joints.
Green light there.
All the way down through your lower legs into your ankles where you land another green light.
Through the heels,
Soles of the feet,
The insteps,
The tops of the feet.
And a green light moves through each of the toes in turn.
The big toes,
Second toes,
Third toes,
Fourth toes and fifth toes.
This green light now travels all the way up the body through the Achilles tendons,
The calf muscles to the backs of the knee joints,
The back of the thighs and a green light in each of the buttocks.
Land a green light at the back of the pelvis.
A green light at the very tip of the tail.
And you travel this green,
Loving,
Kind,
Healing energy all the way up the length of your spine now,
Through the middle spine up to the space at the centre of the upper back,
Just in between the two shoulder blades.
Allow that green light to radiate outwards to both shoulder blades.
And then all the way back to your upper spine where it travels up through the neck and into the back of the skull.
This kind,
Healing energy now wraps around,
Lands in both your ears,
On both earlobes.
And it comes further forward still to both cheekbones,
Down to the jaws,
Either side,
Down to the tip of the chin.
This green light sends its energy to your lower lip,
Your upper lip,
Your lower row of teeth and your upper row of teeth,
Your tongue.
Green light lands in each of the nostrils and the tip of your nose,
Travels up the length of your nose,
Lands at the space between the eyebrows.
Glowing,
Pulsing here.
You feel that kind energy move out towards both eyes,
Softening the space around the eyes,
Along each of the eyebrows,
Into both temples,
Across the forehead around the skull until you reach the crown of the head.
And this observer part of you takes another step back and you see yourself resting here,
The whole of your being,
Receiving rest,
Receiving support as it gets to work,
Filling every cell of your body with kindness,
Healing and compassion,
Allowing every part of you to feel whole,
Accepted and enough.
This observer part of you sees all of these different parts of your body that now hold the energy of the green light.
You can see the green lights through every part of your body that you've sent your awareness.
And you notice that the green lights are moving with your breath.
As you inhale these green lights,
It's almost as if they become very light.
They begin to lift,
As if they could float just above where you're resting.
And as you exhale,
It's as if they remember the weight of themselves and they land back in their original space within your body with a sense of groundedness,
A sense of feeling rooted.
And explore that now with your breath.
And each time that you inhale,
You feel these green lights rising,
Lifting,
Becoming weightless.
And each time you exhale,
You feel the green lights land back in their original position.
You feel more rooted,
More grounded,
More steady.
Shifting your awareness between the sensation of feeling light,
Weightless,
Free.
And also at the same time feeling grounded,
Rooted,
Steady.
Then how does it feel to experience both at the same time?
Both light and heavy.
Both floating and rooted.
How does that feel in your body?
And then let that exploration go.
Feel the whole of your body now,
Humming.
Humming and vibrating with your own kindness,
Your endless stores of love,
Your perpetual capacity for healing.
You experience the whole of your being awash with acceptance,
Sincerity,
Compassion.
Every part of you loved.
Every part of you welcome.
Every part of you receiving nourishment and rest.
Slowly you come back to your senses.
With your nostrils slightly flared,
You take in the air around you.
You notice the temperature and the texture of the air as you inhale.
And the change in the temperature and the texture of the air as you exhale.
You feel the warmth of the clothing and the covers on your skin.
And you experience the coolness of the air currents that pass over the skin that isn't clothed and isn't covered.
You cast your sense of hearing outwards to invite in the outside world once more.
Allowing your sense of hearing to move from sound to sound.
Again,
No need to label it.
Just experience the sound sensation of the outside world.
And you feel into the reality of each round of breath here.
As if each inhale could breathe you more awake,
More alive.
As if you're coming back into the external world.
Taking with you this part of you that's allowed healing.
That's accepted rest.
And you gather up that whole part of you.
Every part of your being that feels rested,
Nourished,
Whole,
Accepted and welcome.
And that's the part of you that you can take into the rest of your day.
So take your time.
You might like to wriggle your fingers and wriggle your toes and make bigger and smaller movements as you begin to stretch and wake up.
This practice of Yoga Nidra is now complete.
Namaste.
