Begin by finding a comfortable place where you will not be disturbed.
Lie down on your back,
Arms by your sides,
Palms facing up.
Close your eyes and gently allow your body to relax into the surface beneath you.
Notice all sound.
Sounds in the room,
Distant sounds outside the room and notice the sounds of your own breath.
There is no need to change your breath.
Simply breathe normally and notice the sound and movement.
In and out,
In and out.
Your body breathing itself.
On your next inhale make it longer and deeper and as you exhale make the sound ah.
Letting go of all the tension you hold in your body as you exhale and when you inhale have a beautiful awareness of your tummy and chest rising and then on the exhale make the sound ah.
Letting go of all stress.
At the completion of your next breath cycle release the breath pattern and become aware of your whole body.
Your whole body resting.
Your breath returning to a natural rhythm.
Resting,
Letting go,
Be still.
Now it's time to call in the words of creative people.
Sydney J Harris.
The time to relax is when you do not think that you have time for it.
James Allen.
The more tranquil a man becomes the greater his success,
His influence,
His power for good.
Calmness of mind is one of the most beautiful jewels of wisdom.
Andrew J Bernstein.
Remember that stress doesn't come from what's going on in your life,
It comes from the thoughts about what's going on.
Throughout this yoga nidra practice you are invited to follow my voice but if at any time you do not want to follow an instruction you can simply stop and return to my voice when ready.
As much as possible the invitation is to keep a trace of awareness throughout the yoga nidra practice but if you fall asleep then sleep is what you needed today.
There is nothing to do and nowhere to be.
Now bring your mind to a positive intention for this practice.
It could be a feeling that you would like to cultivate such as calmness,
Joy,
Positive thoughts,
Anything that you would like to focus on today.
Let the intention be an I or I am statement affirming equality or state of being that you wish to embody.
It could be something like this,
I am strong and resilient,
I face challenges with confidence,
I am at peace within myself,
I am focused and capable,
I nurture a clear and calm mind.
Repeat your intention three times.
Allow your awareness to follow my voice around the body.
There is nothing to do right or wrong.
When I mention a body part allow your blocked energy to release from that area like a valve.
We are releasing blocked energy,
Grounding ourselves and returning to a state of oneness.
Begin by bringing your attention to the mouth,
Upper lip,
Lower lip,
The tongue,
The whole mouth.
Attention now at the nose,
Right nostril,
Left nostril,
Both nostrils,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right forehead,
Left forehead,
Middle of the forehead,
Right ear,
Left ear,
Both ears.
Notice the chin,
The whole front of the face,
Back of the head,
Top of the head,
The whole head,
Neck,
Throat,
Right shoulder,
Left shoulder,
Both shoulders,
The whole right arm,
The whole left arm,
Sensing both arms,
Releasing all blocked energy.
Bringing your attention to the right hand,
Left hand,
Both hands,
Both arms,
Middle of the chest,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Navel point,
Middle of the pelvis,
Aware of your right hip,
Left hip,
Both hips,
Right knee,
Left knee,
Both knees,
Right foot,
Left foot,
Both feet,
Sensing and releasing blocked energy from both feet,
Both ankles,
Both knees,
Both hips,
Pelvis,
Whole reproductive area,
Releasing blocked energy from your whole reproductive area,
Navel point,
Middle of the chest,
Throat,
And now rest between the eyebrows.
Feel your whole body,
Notice sensation,
Meet whatever you feel with love.
If you feel yourself with a lot of thoughts,
Release them to a log on a river and let them float away.
Shifting your focus to your breath,
Imagining your body is divided into two equal parts,
Begin to bring your breath up and down the right side of your body.
You are breathing with awareness on the right side of the body and at the top of your next inhalation breath,
Inhale to the right side and then exhale to the left side.
And now stay on the left side of the body with awareness of your breath in and out,
Finding your rhythm at the left side of the body.
At the top of the next inhalation,
Move the breath to the front of the body,
Exhaling down the front of the body.
You are now breathing in and out,
Up and down the front of the body,
Slow and with awareness.
On the next inhalation,
Move your breath to the back of the body.
The breath will be up and down the back of the body,
Grounding yourself with each breath.
And now shifting your breath to breathe through the whole body,
Breathing with the whole body.
Your whole body is grounded,
With every breath the whole body roots itself deep into the new earth.
Let your body determine the rhythm of the breath,
The flow of inhalations and exhalations.
Your whole body is being breathed,
Noticing what sensations you feel in the body.
Your whole body begins to feel heavy,
Sinking into the ground.
Your whole body heavy,
Like lead.
And now feel your body light.
With every breath,
The body becomes lighter and lighter,
Like a feather.
The body is light and weightless.
Your heart light,
Glowing.
See your body light as a feather and filled with light,
Radiant.
And notice the area at the base of your spine.
It is filled with beautiful red light.
Imagine a nearby stream,
You become aware of a message in the water.
It says,
I trust myself.
Feel this in your body.
And now another message appears.
It says,
I trust in the goodness of life.
Feel this.
And another message.
I have what I need.
Feel this in your body.
And another message.
I am open to possibilities.
Feel this.
And now come to the space between your eyebrows and be still.
Let go.
Let yourself be soft.
Feel this.
Experience this.
Be this.
Feel yourself letting go completely.
Soft,
Loose,
And free right now.
It's time to revisit your intention.
If you remember your intention,
Repeat it to yourself in your most authentic heartfelt voice.
Which brings us to the end of the practice.
If you're off to sleep,
Drop into deep sleep.
On three,
Relax your shoulders.
Two,
Soften your limbs.
One,
Drop off to sleep.
If not,
Slowly bring your awareness to a waking state.
Knowing that you can bring your stillness back from within your body into your daily life.
Moving,
Gently opening your eyes when you're ready.
Taking a moment to recall your intention.
Feeling as if this intention is already happening.
See yourself embodying your whole intention.
This practice is now complete.
Give yourself thanks and be good to yourself.
