So welcome,
Welcome to this practice of yoga nidra.
And welcome home to yourself.
So you can close the eyes or you can soften the gaze.
Sometimes it's quite nice to have something covering your eyes to block out any of the remaining light that's coming in through the windows.
And this helps you just to drop a little bit deeper into your experience.
Your internal world.
If that doesn't feel comfortable then.
.
.
It's always quite nice to know that you can also practice yoga nidra with your eyes open.
That's always an option.
It's just a slightly different experience.
So any final adjustments,
Any final wiggles or stretches.
You need to scratch and itch.
Or anything else that you think,
Oh I quite need to do that now to get really comfortable,
Then now is the time,
Now is your invitation to attend.
To your needs.
And then when you feel ready to settle.
Just taking a nice deep breath in through the nose down into the belly.
And a long sigh out through the mouth.
It's almost like a balloon deflating.
Feeling the body weight.
Beginning to settle into.
Whatever surface that you're resting upon.
And as they feel the body settling.
Down you can become aware of all the places your body is meeting the surface beneath.
And in that meeting of.
.
.
Body and surface.
There's a feeling that you can really surrender into all of those places.
And it's almost as if with every exhale you could consciously let go and consciously transfer the weight of the body.
All the way down to the floor.
Or the bed,
Whatever you're resting upon.
And from the surface beneath,
It travels down.
The weight of the body travels down.
Perhaps through the foundations of.
The building that you're in.
And all the way down into.
.
.
Settling and softening.
With every exhale.
And it can take a while to settle.
So just trusting that.
The practice of yoga nidra will guide you into that place of stillness.
And rest.
Knowing that there's nothing more that you need to do.
Do,
There's nothing that you need to achieve.
In Yoganedra.
You really don't even need to listen to the words that are being said.
So you can let them wash over you.
Just maintain a link to the sound of my voice as we travel into the practice.
So perhaps feeling at the end of the next exhale.
So subtle.
As any remaining effort of carrying the body.
Can melt away.
So settled.
And hearing now the sounds.
Within your space.
Any sounds within the room that you're in.
Maybe that's just the sound of your own breath.
And then casting your awareness further away,
See if there are any sounds in the distance.
Allowing that to be.
A welcome for all of the sounds that might arise during the practice.
This sphere of sounds that is surrounding your practice right now.
Inviting stillness and curiosity as you enter into yoga nidra.
And be aware that the ideal state of the physical body.
Is zero desire for movement.
But if you do feel like you need to move during the practice,
Then.
.
.
Perhaps take a moment just to watch it.
It might go away.
But if it persists,
Then it's probably a sign that you do need to move.
So just doing so with awareness.
And with an intention to regain some comfort and stillness.
So on the next breath out,
Just gently settling the awareness into the centre of your chest.
So this is the.
.
.
Energetic heart space.
We call in yoga,
Anahata,
The heart chakra.
Settling deeper into the centre of the chest.
With your awareness.
And here we open up a space for inner listening.
Imagining that you could feel the breath in the heart space.
Inhaling and exhaling into the heart.
And we take a pause here to listen in.
So being curious if the heart could speak to you in this moment.
What might it say?
What truth might emerge here from the quiet.
And bringing your awareness back to the whole of the physical body.
And seeing now that the body is filled with darkness.
The darkness of the night sky.
From the crown of the head all the way down to the tips of the fingers,
The ends of the toes.
And then a tiny light.
The light of a star appears at the right hand thumb.
The tip of the right hand thumb.
Another star appears at the tip of the index finger.
The middle finger.
On the ring finger.
And the little finger.
And then a star appears in the palm of the right hand.
And the back of the right hand.
A tiny star appears in the wrist.
And so just being aware of the whole of the right hand and all those tiny stars within it.
And as the awareness moves up the lower arm up the forearm,
Tiny stars making their way all the way up into the elbow.
Up the upper arm.
I'm placing a tiny star on the shoulder.
And underneath the armpit.
And then little stars appearing down the right side of the body.
So on each of the ribs.
And all the little spaces in between each rib.
And down into the right side of your waist.
And into the hip.
And the groin.
And shining stars down the right thigh,
The front of the thigh.
On the back of the thigh.
On the kneecap and the back of the knee.
On the calf muscle.
And down the front of the shin.
Place a star of awareness inside the right ankle.
The heel.
All along the sole of the right foot.
And the top of the foot.
And place a tiny star on the of the big toe.
The second toe.
Third toe,
Fourth toe,
Fifth toe.
And then seeing all of the toes.
And all of the stars are shining in the right foot.
All of the stars shining in the right leg.
And then the whole of the right side of the body.
All the way through.
Guiding your awareness now over to the left side,
Placing a tiny star on the tip of the left hand thumb.
On the index finger.
Middle finger ring finger,
Little finger.
One in the palm of the hand.
The back of the hand.
And the wrists.
And the whole of the left hand.
Just feeling the light of those tiny stars.
And the whole of the left hand.
And all the way up now through the forearm.
The elbow.
Upper arm.
Star on the shoulder.
In the armpit.
Down into left side of body.
Each of the ribs.
And the spaces in between.
Down into the waist.
Shining a star on the hip and into the groin.
Down the front of the left thigh.
The back of the thigh.
Star at the kneecap.
The back of the knee.
That into the curl.
Stars along the shin.
To the ankle the heel,
The sole of the left foot.
The top of the foot.
One tiny star on the left big toe.
2nd toe 3rd toe 4th and 5th toe all of the toes and the whole foot together.
The whole left leg.
And the whole of the left side of the body,
All the way through.
Shining with tiny stars.
And from both of the heels.
Bringing your awareness up the back of the body.
Calf muscles,
Backs of knees,
Backs of thighs,
Into the buttocks.
Shining stars all the way up into the tailbone.
Into the lower back.
Back of the waist.
The middle back.
Stars all the way up to the shoulder blades,
One on each left and right.
Up the spine,
In between the shoulder blades.
All the way up into the back of the neck.
Tiny stars travelling up into the back of the head.
And to the crown of the head,
Place a shining star on the crown of the head.
All the way over into the forehead.
And place a star on the right eyebrow.
And the left eyebrow.
And the space between the eyebrows.
One on right eyelid.
Left eyelid.
The space between the eyes.
Stars traveling down the bridge of your nose.
One on the tip of the nose.
Left nostril,
Right nostril.
Right temple,
Left temple.
I'm gonna place this star.
On the left ear.
On the right ear.
And stars travelling inside both of the ears.
Star on the left cheek and right cheek.
Upper lip.
And level it.
Chin and jaw.
Front of knit.
Collarbones right and left.
And a tiny star in the hollow between the two collarbones.
And stars travelling down the length of your breastbone.
On the left side of the chest and the right side of the chest.
Stars on the upper belly.
The star at the navel.
The belly button.
And then down into the abdomen.
The whole of the belly filled with tiny stars.
And then be aware of the whole body.
See that the whole body is filled with the light of tiny stars.
The light of your conscious awareness.
See the stars shining through the hole of the right side of the body.
The left side of the body.
Right side.
Left side.
Left side right side whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Both arms and both legs together.
Whole body.
Whole body all the way through.
Filled with the light of conscious awareness.
And the body here receiving all that it needs from the practice of Yoga Nidra.
Holding in your awareness each of the stars shining inside the physical body.
And all of the spaces in between the stars.
Noticing the body breathing.
And as the breath comes in.
It's as if the spaces could grow between the stars.
And the stars could expand out beyond the boundaries of the physical body.
And as the breath goes out.
Once again the stars settle closer to one another.
Back into the physical body.
Breathing in into that feeling of spaciousness,
Expansion.
Breathing out.
Settling and softening.
So continue for the next few moments to breathe in this way.
And now stop alternating between the two and invite both sensations to be held in the witness consciousness.
So be aware of that feeling of expansion.
And settling at the same time.
And letting go of this part of the practice.
Allow your awareness now to come to rest in space behind your closed eyes.
This is the mind sky.
The place where dreams appear at night.
And here try to bring to mind the following images.
Visualize them on the level of feeling and awareness.
And let each image appear like a slide across your mental screen.
Bring to mind a candle flame.
A candle flame.
The flickering flames of a fire.
Flickering flames of a fire.
The sun.
The sun.
White dub.
A white dove.
A butterfly.
A butterfly.
The,
Uh.
.
.
The uh.
.
.
Still deep water.
Still deep water.
Letting that go now.
And imagine sitting on a beach.
And looking out across a calm sea.
It is night time and the stars shine across a vast sky.
I'm looking out onto the horizon.
See a silvery light.
Begin to appear.
Slowly the light grows.
And begins to slide higher into the mind sky.
As you witness the full moon rising higher in the sky.
Watch the moonlight dancing on the water.
Sit back to behold the moonrise.
With wonder and delight.
As the moon rises higher into the sky.
You lie back onto the warm sand.
And feel the light of the full moon bathing the whole body.
From the toes all the way up to the crown of the head.
The whole body is bathing in the healing light of the full moon.
And here the body receives exactly what it needs.
And very gradually now.
And you feel ready to go.
Let go of this part of the practice.
Slowly allowing the seams.
To fade from view.
And imagine You are standing at the top of a staircase.
See the stairs clearly in your mind's eye.
And in a moment we will start to count backwards from 10.
And with every count you take a step down.
The staircase.
Which leads you into a place.
Where you experience profound levels of rest.
And relaxation.
This is your place,
Your practice.
Where you feel safe to completely let go.
10.
Standing at the top of the stairs.
Seeing them clearly.
Nine,
Taking a step down.
Eight.
Relax even more.
Seven.
Everything softening.
Six.
Letting go of all tension.
Five,
Another step.
Deeply at rest.
Full.
Three,
Totally at peace.
Two war.
Body and mind.
Completely relaxed.
And you are content to rest here.
For a few moments.
Let yourself drift.
Observing the mind and anything that appears.
But not getting involved in the story.
The body is heavy.
The mind is slow.
So gently now beginning to bring your awareness back to your breath.
Just feeling the effortless breath.
Traveling in and out of the nostrils.
And gradually inviting the breath to become a little bit deeper.
And knowing that we are slowly now making our way towards the end of the practice.
And so beginning to externalize your senses.
As we emerge from yoga nidra it can take some time.
So firstly just noticing the sounds around you in your space.
Maybe that's the sound of your own breath.
Maybe there's some other sounds you can hear right now.
And feeling back into the physical body.
So just feeling the support that's holding your body from beneath.
Feeling the sensations of the clothes that you're wearing.
And any support that you have under the body.
Under your knees,
Under your head.
Any blankets covering you.
And then feeling now that with every breath that comes in,
You are slowly returning to a more everyday state of awareness.
And Right here is where I'll say.
That's if you prefer.
You can simply roll over and go.
Into sleep.
If you do need to re-emerge from sleep.
Yoga Nidra from your rest.
And do a few things before you go to bed.
And now would be the time to bring some small movements back into the fingers and the toes.
And just begin to slowly stretch out in whichever way feels good.
Maybe have a big yawn or a sigh.
And if you like here you could roll over onto one side or you could draw the knees in and give yourself a bit of a squeeze,
A bit of a hug.
So here we are at the end of the practice.
So this practice of yoga nidra is now complete.
And as always with these online practices,
You don't need to pop on and say goodbye.
I'm going to end the call in a few moments and you can stay in your lovely little bubble of rest.
So thank you so much.
Being here,
Thank you for listening,
I hope you enjoyed this.
Full moon yoga nidra.
And that you got everything that you needed from your rest.
Alright everybody,
Have a lovely night's rest.
Sending you lots of love.
See you all soon.
Bye-bye.
