Welcome.
Begin this yoga nidra practice by preparing your body.
Traditionally yoga nidra is taken whilst lying on the back but if for any reason this is not available to you,
You can practice in another position where you will be supported and where you can remain still for the next 15 minutes.
If you are lying on your back just separate the feet about hip distance apart and position your arms a comfortable space away from the hips.
Ensure your head is in line with the spine and then softly close the eyes.
Take a moment to relax your forehead.
Let the eyes rest back into their sockets.
Release all of the smaller muscles around the eyes and let the cheeks soften.
Unclench your jaw and let the tongue just softly rest in the bottom of the mouth.
Quickly scan your body now.
Notice if there is anything else that you can do to your body position or adjusting your clothing so that you can be just that little bit more comfortable and once you have made those final adjustments allow yourself to invite stillness.
As you find this point of stillness rest your attention on the natural and spontaneous flow of the breath.
Just watch the gentle rise and fall of the belly.
Become aware that this is the only part of you that is moving and now we will drop from a state of thinking and doing to a state of feeling and being.
Giving yourself permission to be still.
Letting the body rest while you encourage your mind to stay as alert and conscious as it can with the guidance of my voice.
I will now rotate your awareness around the body naming various parts.
As I do this just stay with the guidance of my voice.
Move your awareness from body part to body part maintaining a sense of momentum.
Do not move and try and stay awake.
Begin by becoming aware of the right hand,
The right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of the hand,
The back of the hand,
The right wrist,
Lower arm,
Elbow,
Upper arm,
The right shoulder,
Right armpit,
The right side of the torso,
The right hip,
Thigh,
Knee,
Shin,
Ankle and the whole of the right foot.
Awareness to the top of the foot,
The sole of the foot,
All five toes,
The right big toe,
Second toe,
Third,
Fourth and fifth toe.
Awareness now in the whole right side of the body.
Directing your attention now to the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger and the little finger,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
The left side of the torso,
Left hip,
Thigh,
Knee,
Shin,
Ankle and the whole of the left foot.
Awareness to the top of the foot,
Sole of the foot,
All five toes,
Left big toe,
Second toe,
Third,
Fourth and fifth toe.
Awareness in the whole left side of the body.
Guiding your attention to the crown of the head,
The forehead,
The right eyebrow,
Left eyebrow,
The centre of the eyebrows,
The right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
Upper lip,
Lower lip,
The tongue,
Teeth,
Jaw and the chin.
Awareness in the whole head.
Now directing your awareness into the whole right arm,
The whole left arm,
Both arms together.
Awareness in the whole right leg,
The whole left leg,
Both legs together.
And now bringing your awareness in and through the entire body.
Awareness in the entire body.
Your full awareness in the entire body.
Creep your attention back up onto the breath.
And again,
Just feel that gentle rhythm coming and going.
You do not need to change the breath.
Just observe.
Notice how you do not need to place any effort on this task.
The body just breathes as you lay here and relax in stillness.
As you keep your focus on that natural rhythm of the breath,
Begin counting the breath down from the number 33 on your exhale.
33 as you exhale,
32 as you exhale,
31 as you exhale.
And continue counting down.
If you lose count or reach zero,
Begin again at 33.
And now release the counting of the breath.
Draw your attention back to the sensation of your body.
Wherever you are in space,
Start to notice the feeling of anything that is touching your body.
Whether that be the surface below you,
Your clothing,
A blanket,
Maybe the air just touching the skin.
And now begin to notice sounds in your environment.
The sounds furthest away in the distance.
The sounds in your building.
The sounds in your room.
And now inviting a deeper breath.
Allowing that deeper breath to energize the body.
And when you feel ready to,
Start to move and stretch as if you're waking up from a deep sleep.
Perhaps draw the knees into the chest and give yourself a hug.
And then when you're ready,
Make your way to a seated position and sit with a tall spine.
Placing your hands onto your heart,
Just take a moment to acknowledge you showing up today and to practice and spending this time for yourself.
Thank you very much for practicing with me.
Enjoy the rest of your day.
