Nidra To Plant A Seed Of Resolution In The Soil Of Gladness

Welcome to this yoga ninja practice.

Let's get into a comfortable position first.

If you are sitting,

Lean onto the back of the chair or sofa.

Perhaps have a pillow to support the low back.

If you are lying down,

Ask your body how it wants to be positioned.

For most people,

Lying flat in shavasana is just fine.

You may want to bend the knees so the low back is being supported by the floor.

Some people might not feel safe lying on the back.

Or if you're pregnant,

You're welcome to lie on the side in a fetus pose.

If you have any props like pillows and blankets,

Use them.

Keep your feet warm,

Support under the head,

Knees and cover yourself with a blanket.

We are all set once you feel warm and snug.

In the practice of yoga nidra there is nothing to do,

Nowhere to be.

And there is nothing that you can do wrong because there is simply nothing to do.

Experience stillness.

If you notice a desire to move,

Simply watch it for a moment,

Usually it will go away.

But if it doesn't,

You're welcome to move as you wish.

As you settle in the position,

Notice your posture,

How the body is being supported by the pillows or floor.

Feel the weight of the blanket or your jumper.

Exhale,

Notice the shape of the body dissolving,

The weight of the body melting down into the floor.

Every inhale invites space in the body.

And exhale,

Find a deeper sense of letting go.

You are in the lap of Mother Earth,

Let her carry your weight.

As the stillness deepens,

Let the focus of the mind to accompany the breath.

Feel that you're breathing through the heart.

Evoke a sense of gratitude and gladness.

Feel thankful for the opportunity to practice yoga nidra today.

Find a sense of warmth in the heart.

A sense of warmth radiates from the heart.

And I invite you to hear your heart beat as if it's the voice of the heart's wisdom.

Can you perhaps start to feel a positive affirmation from the heart,

A sankalpa,

In the present tense?

Repeat it several times.

Note that not everyone could sense or feel this positive affirmation,

But if that is the case,

Just continue to hear the breath of the heart and rest.

Be open now to whatever that comes through to you through the breath of heart.

Let the positive affirmation be a seed being planted in the soil of gratitude and gladness.

It is surely growing and manifesting in your heart and life.

Let the feeling of gratitude and gladness inside your body to turn into a tiny little star.

We'll place the star in the body where the awareness visits upon.

Bring the tiny little star to the right hand thumb now.

The right hand thumb.

A tiny little star there.

Moving on to the index finger,

Middle finger,

Ring finger,

Little finger.

The right hand palm,

Back of the hand,

Wrist.

Forearm,

Elbow,

Upper arm,

Shoulder.

The whole right hand and arm.

Lighten up by little stars.

There.

Going down onto the right underarm,

Side,

Hip.

The right thigh,

Knee,

Shin,

Ankle,

Top of the foot.

And five toes in turn.

One,

Two,

Three,

Four,

Five.

Five little stars shines on each of the toes.

Going into the bottom of the foot in step and heel.

The whole right leg.

The whole right leg.

Travelling to the left hand thumb now.

A tiny little star there.

Into the left hand.

Index finger,

Middle finger,

Ring finger and little finger.

Five little stars there.

Into the left hand palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder.

Warm and little stars shining in the whole left arm and hands.

Moving down to the armpit,

Side,

Waist,

Left hip,

Thigh,

Knee,

Shin,

Ankle,

Top of the left foot.

Left big toe,

Second,

Third,

Fourth and fifth toe.

Five little stars shining on the toes.

Left bottom of the foot in step,

Sole and left heel.

The whole left leg.

The whole left leg.

The right buttock,

Left buttock,

Low back,

Mid back.

A star in the right shoulder blade,

In the left shoulder blade and back of the neck.

Right ear,

Left ear,

The crown of the head.

A warm little star shining from the crown of the head.

Going down to the forehead,

Right temple,

Left temple.

Right eyebrow,

Left eyebrow.

A star in the right eye and a star in the left eye.

Tip of the nose,

Upper lip,

Lower lip,

Chin.

A star in the right cheek and another star in the left cheek.

Slowly moving down to the right collarbone,

Left collarbone,

Right chest,

Left chest,

The centre of the chest.

The abdomen,

The navel,

Front of the hip.

Start to feel the whole body,

The whole body completely relaxed,

Completely at ease.

See the stars scattered across the whole body,

Constellation of shining stars.

Feel the body lying in the room or sitting in the room wherever you are under the moonlight.

As the moonlight shines upon the earth,

Wherever you are,

The moonlight reaching into your room,

Your body.

Inhale,

Stars rising up and twinkles.

Exhale,

Settling back and rest in the landscape of the body.

Inhale rising up and twinkles.

Exhale,

Settling back and rest.

Become aware of this constellation over the landscape of the body.

As the stars twinkle,

All the positive feelings,

The warm feelings are drawn to you,

Energise you.

And all the bad feelings,

The down feelings disappear in the night sky.

And bring awareness back to the breath now.

Without making any changes,

Any control or effort,

Feel the pace of the breath.

The depth of the breath.

Notice that your breath is like the waves of the ocean.

And the body simply drifts and rides this rhythm of the breath.

The rhythm of the ocean waves.

And the body is just like the foams.

Floating and drifting along with the waves of the ocean.

The breath is like the waves of the ocean.

The breath is like the waves of the ocean.

Start to bring the awareness back into the room.

Imagine that you're lying in a field of sound.

If you could notice the sound in the distance,

What can you hear?

If the sound is making a shape of waves,

What shape of that wave would look like with the sound that you can hear?

The sound in the distance,

The sound close to you.

Perhaps notice your own breathing.

What would the sound wave of the breathing look like?

Bring awareness to the sense of touch now.

Become aware how the body is being supported by the floor,

The pillow.

The feeling of fabric of the clothes wrapping around the body.

Perhaps also you could notice the temperature of the air touching the skin.

Find the other sense of touch that you might notice.

Bring awareness to the sense of sight behind those closed eyelids.

You might notice some interesting colours and shapes that you could see or perhaps moving images.

Maybe there is nothing.

Simply keep an open awareness and notice what you can see.

Run the tongue inside your mouth now and bring awareness to the sense of taste.

What can you pick up in the moisture in the mouth?

Maybe there is a little taste.

And if you can taste something,

What can you taste?

Lastly,

Take the awareness to the tip of the nose as you start to deepen the breath.

Perhaps as you start to deepen the breath,

You could pick up a smell.

The smell of the room,

The smell of the laundry,

Whatever you can notice.

What can you smell?

And as we start to introduce more air and oxygen in the body,

Slowly start to wake up by moving the fingers and toes.

You can keep your eyes closed if you like and start to introduce movements into the joints.

Notice how the body would like to wake up.

You could clap in the ball or you could do a nice lovely stretch.

The yoga nidra practice is now complete.

Wake up.

The yoga nidra practice is complete.

Thank you for listening.