Welcome to this practice of Yoganidra.
You are invited to make yourself as comfortable as you want and can be right now.
Finding your favorite position as many props,
Pillows,
Blankets,
Eye covers and shawls as you need to make yourself feel really comfortable.
Allowing for your body to just casually be.
Starting to become aware of the stillness developing.
Making that slow and gentle shift from doing and thinking to being and feeling.
Maybe inviting a couple of very conscious breaths deep down into the depths of the bellies.
Maybe allowing for a yawn to come out,
For a sigh to voice.
Letting go.
Sinking in deeper into your nest,
Into your space of comfort and safety.
Starting to connect with a sense of touch.
Feeling whatever touches your body.
The ground below you,
Mother Earth holding you.
Maybe a blanket,
Maybe a pillow.
The clothing you wear.
And the air touching all the body parts that are not covered.
Sensing the temperatures in each of these body parts.
You find a comfortable warmth,
A soothing coolness.
Simply exploring freely.
As this practice is your practice,
You are free to experience whatever you want to experience.
And in this journey of Yoganija,
You're invited to follow the dance around the body and the song of the breath.
To settle in nicely.
Allowing for all the bones to become heavy,
The muscles to let go,
Relax.
Just really beginning to dip into that feeling of tiredness.
That heaviness.
That stillness,
That urge for stillness.
Allowing it to be there.
Knowing it will come and it will go.
And then I invite you to connect with the lightness of your breath.
The fresh inhale and the soothing exhale.
Simply observing the sensations in the nostril.
Feeling the left nostril,
Maybe feeling the right.
Maybe the right and then the left.
Maybe finding a difference.
Maybe finding something that both sides have in common.
Checking in with the belly and the gentle rise and fall.
That first dance,
That eternal dance that our body does every day,
Every night.
Just staying with that never-changing movement.
Finding peace,
Calmness.
Knowing that that dance carries you through your life,
Every phase there is.
Then becoming aware of your ears,
Taking in all the sounds that are travelling around you through space.
Some louder,
Some less so.
Some further away and some closer by.
Just noticing,
Allowing them to come and to leave again.
Then slowly connecting to your eyes.
Feeling whatever sensation there is.
Seeing whatever sensation there is.
Maybe you find dancing colours and stars.
Maybe you find the dancing darkness.
From which every night the queen of dream arises.
Let's follow that invite.
Settling in deeper.
Following the queen of dreams.
For a dance through the body with our awareness.
Becoming aware of the eyes and the ears.
And the ears and the eyes.
The centre of the eyebrow and the chin.
The chin and the centre of the eyebrow.
Dancing from the temples to the jaws.
And back from the jaws to the temples.
From the crown of the head all the way down to the throat pit.
And from the throat pit to the crown of the head.
Allowing for that queen of dreams in your awareness to dance freely.
The front side of your head.
And the back side of your head.
Moving on from the left shoulder to the right shoulder.
From the right shoulder to the left shoulder.
Left elbow,
Right elbow.
Right elbow,
Left elbow.
Left wrist,
Right wrist.
Left palm,
Right palm.
Allowing for all the sensations to dance into your awareness for that moment.
Following that dancing music to the thumbs,
First fingers,
Second fingers.
Third fingers and fourth fingers.
Dancing back past the wrist,
Elbows,
Shoulders.
To the left side of the chest,
The right side of the chest.
The right side of the chest and the left side of the chest.
The heart space,
The belly button.
The belly button and the heart space.
The left shoulder blade,
The right shoulder blade.
And from the right shoulder blade to the left shoulder blade.
Dancing from the top of the spine to the bottom of the spine.
From the bottom all the way up.
And dancing,
Letting it sink down into the belly.
Left part of the belly,
Right part of the belly.
From the right part back to the left part.
Left hip,
Right hip,
Right hip.
Left hip,
Left buttocks,
Right buttocks.
Right buttocks,
Left buttocks.
Left thigh,
Right thigh.
Right thigh,
Left thigh.
Left knee,
Right knee.
Left chin,
Right chin.
Right shin,
Left chin.
Left ankle,
Right ankle.
The sole of both feet.
The tops of both feet.
Both big toes,
Second toes,
Third toes.
Fourth toes and fifth toes.
Allowing for that dance.
From the bottom to the top.
From the top to the bottom.
Taking you further into your rest,
Into your relaxation.
And from there you're invited to connect again to your breath.
Allowing for the song of breath to arise.
The mantra of so hum.
Repeating internally to yourself with every inhale,
So.
So hum.
Keeping it with your own breath rhythm.
Gentle and as steady as you'd like.
So hum.
So hum.
And with that song of the breath in mind.
Slowly let go of that.
And bring your awareness again to the feelings inside your body.
Finding whichever part feels heavy.
And connecting to the heaviness,
Deep rest.
And then allowing for your awareness to find whatever feels light in your body.
Nourished and light.
Connecting to that feeling.
And then maybe moving in between the both of them.
And then maybe feeling both at the same time.
Heavy and light.
How would that be,
I wonder?
And then connecting to the feeling of sleepiness.
Where can you find the feeling of sleep in your body?
And where can you feel awakeness?
The feeling of being awake.
Maybe inviting both feelings to be in your awareness at the very same time.
Being awake and being asleep.
And then withdrawing your awareness from those feelings.
Then inviting your awareness into your heart space.
For a wordless moment in time.
With the queen of dreams.
Allowing for whatever may arise to come.
Lifts and Slowly starting to connect back to the voice guiding you,
Suggesting the next part of our journey.
If you would like to stay longer,
You are most welcome.
And if not,
You're welcome to deepen your breath bit by bit.
Connecting every moment as they come and as they go.
Connecting to the sense of touch again.
To the tastes in your mouth.
To the breath slowly bringing more and more nourishing energy in.
Connecting again with your eyes.
Seeing into the vast darkness or the dancing stars in front of you.
Inviting movement as we're slowly waking up further and further.
Drawing this practice of yoga nidra to a close.
Thank you very much for listening.
