Hi,
I'm Carolyn.
I'm going to guide you on this yoga nidra.
Before you settle,
Have a blanket and a few cushions to hand.
Pause me if you need to.
I invite you to lay down now as comfortably as possible,
Or if sitting in a supportive chair is simply more available for your body right now,
Then please sit.
So taking whatever shape you need,
Can you make this feel even more comfortable with a bit of support?
A cushion underneath the back of your head,
For example,
Or under the backs of knees if lying down,
Or under elbows perhaps if sitting.
Taking support where you need it,
Offering the body opportunity to feel a sense of effortlessness as you begin to settle and unwind.
Close the eyes if that's available to you,
Or maybe just keep the gaze soft and subtle.
Discover a few conscious breaths.
Inhaling,
Inhaling the here and now,
And exhaling there and then,
Allowing the breath to settle,
Allowing the breath to settle and to soften as it knows how to.
Become aware of your hands.
Can you squeeze your fingers in tight to make tight fists?
Clench them in,
And then slowly release,
Unfurling fingers,
Allowing palms to open up,
Allowing palms to open up to the opportunity to receive.
As we explore the yoga nidra space,
This liminal space between wakefulness and sleeping,
Our intention is to stay awake,
But if you do drift off,
That's totally okay.
Just bring yourself back to my words anytime.
Also know that you're free to leave this nidra anytime you need.
By flicking the fingers of each hand against your thumbs or blinking open your eyes,
You can return to the nidra anytime as well.
I'm going to guide your awareness around your body now with a visualization.
Bring the awareness to the open palm of your right hand.
Within this place,
A glow of energizing light begins to grow.
It might be a golden light like the early morning sun or a clear white light,
Or perhaps another color comes to you.
Throughout this practice,
You might see this light or you might feel it or simply know that it's there as we move it around the body,
Just flowing with your own experience,
However that lands for you.
Becoming aware of the light in the hole of your right hand,
Light radiating into the right forearm,
Right upper arm,
Right shoulder,
To the right armpit,
Right side ribs,
Right waist,
To the right hip,
The light in the right thigh,
Right shin,
And the top of the right foot,
The sole of the right foot,
And the right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
The light glowing in the palm of the left hand,
The whole of the left hand,
Left forearm,
Left upper arm,
Left shoulder,
To the left armpit,
The left side of the ribs,
Left side waist,
To the left hip,
The light in the left thigh,
To the left shin,
The top of the left foot,
The sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
The light radiating up the backs of the legs,
Calves,
Backs of the knees,
Back of the thighs,
Buttocks,
The lower back,
Radiating the middle back,
To the right shoulder blade,
The left shoulder blade,
The space between the shoulder blades,
To the upper back,
The back of the neck,
Back of the head,
Crown of the head,
To the forehead,
Right ear,
And left ear,
The tip of the nose,
The upper lip,
The lip,
Tongue,
Lower lip,
The soft hollow of the throat,
The light in the middle of the chest,
The abdomen,
And lower abdomen,
The whole of the right side together,
And the whole of the left side together,
And the whole of the back body together,
And the whole of the front body together,
And the whole body,
The whole body radiating,
The whole body feeling your glow,
Every cell,
Organ,
Tissue,
Bone or muscle,
Radiating with your glow,
Beginning your slow and gentle return now,
Listen to the sounds around you,
Welcome them in,
Maybe feeling your body begin to move a little bit in any way that you feel drawn to,
Noticing your breath supporting you just as it always does,
Maybe there's a yawn,
A sigh,
A stretch,
Taking a few fuller,
A few fuller breaths in and breaths out,
Helping you to wake up,
And if you have been lying down,
Rolling over onto one side,
Sitting up when you feel ready,
Let's rub our palms together,
Rub your palms together,
Maybe a little bit quicker,
Feeling some of that warmth perhaps between your palms,
Keep rubbing them,
And then cupping the palm of your hands just into eye sockets,
Now when you feel ready,
Slowly taking the palms away and blinking open your eyes to return into your day.
Thank you for practicing with me,
Let's connect again soon.
