We will now commence Yoganidhra.
Please find a comfortable place to lie down with your legs hip distance apart and arms away from the body with palms facing upwards.
Try and refrain from moving throughout the session and if at any point you feel uncomfortable then by all means please adjust yourself.
The aim of Yoganidhra is not to sleep.
Please mentally retain that message throughout this session.
Bring a deep breath in and as you exhale just let your eyes now close down.
Bringing your attention to the sounds outside of the room one by one.
Now bringing your attention to the sounds within the room one by one.
Begin now to focus on your breathing.
Breathing in and out of your nose following the flow of your breath.
Inhale and exhale.
Inhale and exhale.
Exhaling the gentle rise and fall of the belly as you breathe in and as you breathe out.
Letting go of any tensions or stresses held in the body.
Now letting it leave the body with your breath.
Beginning to feel your eyelids getting heavier and heavier.
Your eyes sinking to the back of your head.
Letting your body surrender to the inhale and exhale.
Allowing this time to really let go.
And knowing this time is for you and only you.
It is safe to go within.
I would like you to set an intention for today's practice.
Something you would like to make a wish for or would like to manifest in your life.
This is known as a sankalpa.
Please set that intentional wish now.
Keeping it positive and really focusing on what you would like in your life and keeping it in the present tense.
So for example.
I am confident.
I am empowered.
I am positive.
I will ask you to retain this until asked again later in the session to affirm your intention or wish.
Now we will relax each body part by performing body senses.
I want you to connect to each body part when I name it.
And I want you to mentally repeat that body part and tap into what it's feeling.
I will be rotating the awareness around the body.
Starting with the top of the head.
The left ear.
The right ear.
The left eye.
The right eye.
Both eyes together.
Just letting those body parts drift away.
Slowly and gradually drifting away.
The throat.
The lips.
The nose.
The forehead.
The back of the head.
Let these body parts drift slowly and gradually away.
A pure feeling of bliss and contentment now entering the body.
The left shoulder.
The left elbow.
The left wrist.
The left hand.
The whole left arm.
The throat.
Letting these body parts just gradually drift away.
The right shoulder.
The right elbow.
The right wrist.
The right hand.
The whole right arm.
The throat.
The heart.
Just letting these body parts drift away.
Feeling more relaxed now as you just let go.
Deeper and deeper.
The upper abdomen.
The navel.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left foot.
The whole left leg.
The right hip.
The right knee.
The right ankle.
The right foot.
The whole right leg.
Letting these body parts drift away.
Feeling more and more relaxed.
The body feeling lighter.
The body now resting.
The tip of the spine.
Setting up the sacrum.
The lower spine.
The mid spine.
The upper spine.
The back of the neck.
The back of the head.
The whole body.
The whole left arm.
The whole right arm.
The whole left leg.
The whole right leg.
Now feeling the whole body.
Letting it completely drift away.
The whole body resting.
Now we come to the awareness phase of the breath.
Watching the belly gently rise and fall with the breath.
Imagine drawing a line from the navel to the throat.
And travelling up on the inhale and drawing down on the exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Now on your next exhale,
Just slowly start to lengthen it.
Let's start counting down the breath.
Starting at 33,
Counting on the exhalation.
Inhale 33,
As you exhale.
Inhale 32,
As you exhale.
Inhale 31,
As you exhale.
Inhale 30,
As you exhale.
Inhale 29,
As you exhale.
If you can mentally count now to yourself where I left off.
Don't worry if you lose count.
The aim here isn't necessarily about reaching zero.
But to help you focus on your breath.
If you lose count,
Then just start again back at 33.
And if you do get to zero,
Then start back at 33 and repeat.
Carry on counting down.
If you lose count or reach zero,
Just start again at 33.
Now,
The sankalpa,
Your intention or wish you set earlier in the session.
If you can now repeat this three times mentally to yourself.
Really feel it and feel it from the heart.
Visualize yourself already having that intention or wish and believe it.
Know that you have the power to manifest what you would like in your life and really feel this.
But do this in an authentic approach.
Lead from the heart and not from the head.
So don't let the ego take over.
And always follow your truth.
Now,
We come to a phase of feeling opposites in the body.
What do you feel in the body right now?
Noticing any feelings that pop up.
Perhaps the body feels sleepy,
Tired and limp.
Then see if you can find a feeling of the body being awake.
The body feeling energized and alert.
Perhaps the body feels centered.
You feel aligned and focused.
Now see if you can find a feeling of the body feeling spacey,
Nor here or anywhere.
Perhaps the body feels like it's floating,
Higher and higher.
Now see if you can find a feeling of the body sinking deeper and deeper.
Perhaps the body feels hot,
Hot like on a hot summer's day.
Then see if you can find a feeling of the body being cold,
Cold like on a winter's day.
Perhaps the body feels light,
As light as a feather.
Then see if you can find a feeling of the body being heavy,
As heavy as a brick.
Are there any pairs that resonate with you here?
Are there any pairs that feel uncomfortable for you?
What happens when you hold the two opposites together?
Now just letting it all go.
Anything you are holding onto,
Feelings,
Thoughts,
Just let it all go.
You are safe.
Any thoughts or feelings that came up can be let go of.
Let the body completely relax.
The whole body light and free.
Imagine yourself walking through a forest.
Looking down at your feet and each step you take,
You hear the crackling of leaves as you walk over them.
The smell of nature having such a calming and peaceful feel surrounding your being and your entire physical body.
As you look up,
The sun is beaming down onto your face.
You feel a sense of content,
Happiness and freedom.
As you continue walking,
You spot a lake in the distance.
The sun is shining on the surface of the water.
The light almost surreal.
You are guided towards that light,
Hearing the birds tweeting and singing as you continue.
You stop once you are at the lake and sit down on the edge while you focus all your attention on watching just how still the lake is.
The odd ripple gently gliding through.
Your thoughts being so peaceful while you let each and every one of them drift away with love,
Holding no attachment.
You see beautiful colours all around you,
So appealing to you.
A beautiful blue water with the light shining all over it from the sun beaming so radiantly.
You use this time to be grateful to how far you have come and what you have achieved.
A feeling of pure tranquility as you watch with admiration.
You feel a sense of fulfilment knowing that you are where you are meant to be.
To enjoy being in this beautiful moment and being present.
Slowly returning.
Bringing your attention to the sounds outside of the room.
And now bringing your attention to the sounds back in the room.
What sounds can you hear right now?
Bringing your awareness back to the body.
How does it feel right now?
Just feel the body lying on the ground.
Slowly start taking small movements to the fingers.
Then the toes.
Now start making bigger movements.
Perhaps stretches to the arms and legs.
Draw the knees to the chest and rock from side to side.
And rolling onto any side of your preference.
When you are ready just slowly sit up and gradually open your eyes.
The practice of yoga nidra is now finished.
Secret body practice.
