Welcome to this practice of yoga nidra.
My name is Sanya.
So just taking a moment now to get comfortable and just getting all the supports that you need.
You might like to place your head on a cushion and wrap yourself with nice blankets or duvet,
Either lying on a bed or on the floor,
But just get really really comfortable.
Just noticing if the back needs a little bit of support,
You might like to place something behind
The knees or you might like to lie on your side,
Maybe placing a little prop between the knees
Or even lying on your tummy.
So whatever feels good for you is always right.
So now as you settle,
Allowing the body to receive the earth beneath you.
And as we set this intention of sending tenderness and kindness around the body.
So just bringing yourself into an even more comfortable place.
If even there is any little piece of comfort that you need,
Change it,
Adapt and just settle in.
Welcome rest.
Welcome rest that is there for you.
And as the eyes float closed,
Drinking in the space around you to the spaces within you.
The space inside the body,
Inside the organs,
Spaces between bones and muscles,
And spaces externally from the body to the earth and noticing as you lie here,
As you lie here,
The space behind the neck,
Little space between the back and the earth,
And the spaces behind the knees and any other spaces that you sense as you lie here.
And the earth that receives you just as you are.
So you may use this practice to take you into sleep or you may use this practice
To bring you to wakefulness to start your day.
So whatever it is for you,
Welcome it with open
Heart.
And as you allow the sounds to be around you,
The sounds to the periphery of your space,
Just allowing them to be there,
Allowing them to be there.
And you may hear some sounds through our practice of the bones to support your rest.
And as the breath enters the body and leaves the body with ease,
With tenderness.
With ease,
With tenderness.
Noticing the breath beginning to slow down as the body
Enjoys the sensation of becoming horizontal to the earth.
Sensing earth supporting you as she wraps her arms of love and tenderness around you.
Give yourself permission to be here right now.
Nowhere else to be,
Nothing to say or do or fix.
Just here in this body,
Resting.
Resting deeper and letting go.
Letting go.
Letting go.
Sensing breath coming in and going out.
Hearing the sounds very close to you and those that are far away,
Undisturbed.
The sense of just allowing what is.
The breath entering and leaving with ease.
And as you breathe in,
Noticing that little space at the top of the in-breath
And that little space at the end of the out-breath.
Just stay with that for a moment.
Breathing in and breathing out.
And as we take a little journey around the landscape of body.
The body relaxed and letting go.
As we bring awareness to right-hand thumb,
Forefinger,
Middle finger,
Ring finger and little finger of right hand.
And spaces between the fingers of right hand.
Sending kindness and tenderness to the right hand.
Bathing in love.
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder.
Sending kindness and love to the entire right arm.
Right armpit,
Right side of upper body.
Right side of chest,
Right side of belly,
Right hip.
Sending tenderness and love to right upper leg.
Right knee,
Right lower leg.
Right ankle,
Right foot.
Big toe,
Second toe,
Third toe,
Fourth toe and little toe of right foot.
All the spaces between the toes.
Bathing in rest and tenderness and love.
Inside right foot,
Right ankle,
Right knee,
Right upper leg,
Right hip.
The whole right side of the body.
Bathing in love.
And compassion and tenderness.
Noticing the entire right side of body.
Resting in deep self-acceptance and love.
And moving to left side.
Left thumb,
Left forefinger,
Middle finger,
Ring finger and little finger of left hand.
Spaces between fingers.
Inside left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder.
The entire left arm bathing in tenderness of love,
Acceptance.
Left shoulder,
Left side of chest,
Left side of upper body.
Left hip,
Left upper leg,
Left knee,
Left lower leg,
Left ankle,
Left foot.
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
All the toes of left foot.
Spaces between toes.
Inside left foot.
Inside left leg.
Bathing in rest,
Tenderness,
Love and acceptance.
Left hip,
Left side of upper body.
Left arm,
The entire left side of the whole body.
Back of heels,
Back of lower legs.
Back of knees,
Back of upper legs.
Buttocks,
Lower back.
Middle back,
Upper back.
The entire spine resting against earth.
The entire spine resting against earth.
Bathing in tenderness of love,
Acceptance.
Resting in pure love.
Left shoulder blade,
Right shoulder blade.
Back of neck,
Back of head,
Crown of head.
Resting in crown of head.
Forehead,
Eyebrows.
Eyelids,
Softly covering eyes.
Eyes,
Behind the eyes,
The edges of eyes.
Resting in tenderness of love.
Nose receiving air into body.
Upper palate of mouth,
Lower palate of mouth.
Tongue resting in palate of mouth.
Spacious throat.
Resting in this very moment of tenderness.
Accepting love for this body in rest.
Center of chest.
Left side of breastbone,
Center of chest.
Right side of breastbone,
Center of chest.
Spacious heart.
Just resting awareness there for a moment.
Resting in the heart's knowing of tenderness,
Love,
Compassion.
Pure essence of who you are.
Moving down into belly,
Spacious belly.
Lower belly,
Navel.
Pubic bone,
Tailbone.
Front of legs,
Feet.
The front of body bathing in rest and tenderness.
Back of body bathing in rest into earth,
Supported,
Nourished.
And how does it feel to be spacious and grounded at the same time?
Notice the body resting and awake at the same time.
How does that feel?
Resting.
How does that feel?
Resting.
And alert at the same time.
Aware of the whole body resting.
Resting in wholeness,
Tenderness,
And love that you are.
And bringing awareness now to breathing.
The breath effortless,
Moving in and out.
Moving in and out.
The body breathing in and out.
And as we count the breaths from nine to zero.
Starting from nine.
At the end of the exhale,
Moving to eight.
And all the way to zero.
And if the mind drifts away,
Just starting again with ease and with tenderness.
And as you guide the awareness,
The light,
The awareness,
The awareness,
The light of awareness to the centre of heart.
The heart expanded and radiant in all directions.
Aware of the crown of the heart.
The base of heart.
The front of heart.
And the back of heart.
The left side of heart.
Right side of heart.
And aware of the centre,
The spacious heart in all its knowing.
And insights that are there waiting for you.
So rest there,
Receive what you need,
Receive what you need.
Visualise a golden light in the centre of heart,
Becoming brighter as you inhale.
And moving into a laser-sharp light as you exhale.
Breathing in this light,
Expanding in all directions.
And exhaling this light,
Moving into a pinpoint-focused light.
Radiant in all directions.
And focused at the same time.
And as we send the intention of tenderness and kindness and loving awareness to the centre of
Heart,
The whole body resting in love.
Resting in wholeness,
Completeness,
Just as you are.
And now as we prepare to come back from yoga nidra,
This deep rest.
And taking this insight from our heart centre back into wakefulness.
And if you wish to drift off into sleep,
That is my invitation to you,
To sail into
The most beautiful,
Loving,
Sleep-waiting.
And if you are called to wakefulness,
To begin your rest of day with clarity,
With love,
With kindness,
For yourself and for the world around you.
Coming back,
Coming back.
Beginning to notice the sounds around you.
Noticing the sounds in your environment.
And beginning to take a little yawn or a stretch.
And if you would like to lie on to your side,
Change position,
And just rest in the presence
Of that liminal,
In between place of rest and wakefulness.
And just taking a moment to gather that insight from the heart back to your waking state.
And what that is for you.
And slowly now beginning to take a little yawn or a stretch and noticing the sounds
Inside your space there.
Noticing the taste in the mouth,
The smells in your environment,
Clothes against skin,
Sensing the earth holding you,
The body lying against earth,
The head,
The back of shoulders,
The head,
The back of shoulders,
Back of legs,
Feet.
And taking a nice big yawn or a stretch.
And exhale just letting go and in your own time opening the eyes very slowly and letting the light
Bathe the eyes once again as you open the eyes to the world and noticing what you see.
With tenderness,
Love and kindness.
And may you take the blessing of this rest into your sleep or into your day with love.
We have now come to the end of our yoga nidra.
This practice is now complete.
Thank you so much for listening.
