Welcome.
This is a practice where you get to lie down and there is nothing more to do once you get settled.
You could start from shavasana,
Lying on the back,
Or if you prefer to lie on the side,
You could stay in a fetus pose.
Just check if you have enough support under the head and under the knees.
You could use pillows or a rolled up blanket.
You might need your socks on to keep the feet warm.
And once everything is ready,
Simply tuck yourself in under the blanket or a duvet,
Nice and snug.
Deep breath in and out.
Allow the body to settle and find stillness.
Welcome home to yourself and welcome all the sensations from the outside of the body and from the inside of the body.
With every exhalation,
Go a little bit deeper,
Let go a little bit more.
Allow the body to melt into the floor under the soft weight of the blanket.
Invite the awareness to the breath.
Notice that the breath is just like the flow of the river.
The river flows towards the navel as you inhale and add the out breath passing through the heart out through the nose.
Let this in and out rhythm wash over you.
Again and again.
In this nidra,
I invite you to explore your inner landscape.
At first stop,
I would like to see you in the next video.
Now,
Let's take a look at the awareness of the breath.
It's on the tip of the tongue.
Become aware of the tongue and welcome the sensation and whatever that may arise from the inner wisdom.
Awareness now to the teeth and both of the lips.
Awareness inside of the ears,
The outer structure of the ears,
The shell of each ear.
Awareness on the cheeks,
The nose,
Feeling the air passing through.
The eyes,
The forehead,
The whole of the scalp.
Become aware of the sensation and welcome every single hair.
Back of the neck,
Sides of the neck and the front of the neck.
Invite the awareness to feel the whole of the head.
Notice the sensation inside and outside.
Could you notice how warm and cool it is?
Perhaps any pulsations?
And if you could notice anything else,
What would it be?
Become aware of the shoulders now,
The upper arms on both sides,
The elbows,
Forearms,
Wrists,
The thumbs in both hands,
Index fingers,
Middle fingers,
Ring fingers and little fingers.
All the fingers and the thumbs together.
Palms of both hands and the back of the hands.
Travelling back into the wrists,
Forearms,
Elbows,
Upper arms and shoulders.
When we're into the throat,
Down to the chest,
The upper back.
Bring awareness to sensations in the abdomen,
Navel and feel the entire abdomen and the arms.
Sensations inside and outside.
What can you feel?
Invite the awareness down to the pelvis,
The thighs,
Knees,
Shins,
Calves,
Ankles,
Heels,
Soles,
Chin steps,
The big toes on both feet,
Second toe,
Third,
Fourth and the little toes.
All the toes together.
Now feel the left and the right leg together.
Now the whole body,
Your inner landscape.
Feel the whole body.
Whatever that may arise is a manifestation of your inner wisdom,
In the landscape,
Across the whole body.
And just like the end of the summer,
Months of flourishing and blossoming welcomes a change of smell in the air.
Delicate flowers turn into fruits,
Full and heavy.
The change of season in the inner landscape arrives in a time of shedding and harvesting.
As you rest in the darkening night,
Perhaps you could find a gift.
A gift from your inner wisdom.
Thank you.
Return the awareness to the flow of the breath.
The in and out.
The flow of the breath.
The flow,
The river that runs through the inner landscape.
Follow the ebbs and flows in and out.
Slowly deepen the breath as we approach the end of the practice.
Invite the awareness of the body to where it meets the floor.
Feel the blanket.
Feel the fingers and toes.
Perhaps start to squeeze the fingers and introduce some movements.
Slowly wake up the joints.
Perhaps a stretch over the head.
And accompany with a nice yawn.
And it's time to come back and wake up.
The yoga nidra practice is now complete.
Thank you for listening.
