Your Custom Text Here
Photo by Aaron Dcosta on Unsplash
Last time I was in Goa I put my phone on the table outside my hut and recorded the morning birdsong. I had a feeling it was going to be my last visit to Goa, at least for a while, so I wanted a reminder of the sounds of the jungle and I thought it would be a great backdrop for a Nidra. So here it is! A morning Nidra with Goa birdsong - I hope you enjoy!
For details of my upcoming Yoga Nidra trainings CLICK HERE
I'd like to share a cooling pranayama - Shitali (though a rolled tongue) or Shitkari (though the teeth)
Since it's breathing in through the mouth...
- practise gently
- stop if it makes you feel dizzy
- avoid if the air is very polluted
- avoid if you have sensitive teeth/sinus issues
Aim for 6-10 breaths and see how you feel
Let me know what you think...
Photo by Milad Fakurian on Unsplash
You walk into a room and forget why.
You lose words halfway through sentences and suddenly everything becomes “that thing.”
You laugh it off as menopause, brain fog or ageing.
Sometimes it’s harmless. But sometimes it’s a sign that your brain needs more support.
Those things started happening to me. I implemented some changes and noticed a huge improvement.
The way we sleep, move, eat, recover and live can have a huge effect on our cognitive health.
Here are some of the things that can help including the things that made the biggest difference for me:
Build muscle
Strength training isn’t just about getting strong and looking good — although those are both great! Muscle plays an important role in blood sugar regulation, inflammation, hormone health and brain health. Research increasingly links muscle mass with better cognitive ageing and lower dementia risk.
And annoyingly, yoga isn’t enough. Yoga does lots of amazing things for us, but it doesn’t build enough muscle on its own as we age. We need to start lifting heavy things.
I know many people think strength training sounds boring — but trying to remember where you left your phone is also pretty boring.
One little story: my husband has recently built more muscle through strength training, and his memory seems dramatically sharper. He used to forget words or come up with the wrong word and now hardly ever does.
Cardio fitness
The brain loves blood flow. Regular cardio improves circulation, supports the growth of new brain cells, and appears to help protect memory and executive function. Even brisk walking can make a difference.
Sleep
Sleep is a time when the brain can do its housekeeping. During deep sleep the brain clears waste products, consolidates memories and restores cognitive function. Poor sleep over time is strongly associated with cognitive decline. Here’s my blog on how I repaired my sleep.
Gut microbiota
The gut and brain are in connected through the gut–brain axis. A diverse, healthy microbiome seems to influence inflammation, mood, cognition, and even neurodegenerative disease risk. No need for expensive supplements, but eating fibre and lots of different plant foods can help.
Oral health
This one surprised me. Poor oral health and gum disease are increasingly associated with cognitive decline and dementia risk. Chronic inflammation in the mouth may affect the brain more than we realised.
Your mouth is part of your brain-health strategy too. Brush, floss, use interdental brushes, see the hygienist, get a single-tuft toothbrush for the gum line, and maybe even a water flosser.
Boring perhaps. Powerful definitely.
Alcohol
Even low alcohol intake can affect sleep quality, inflammation, mood and cognitive health more than many of us previously believed. I was never a big drinker but reducing alcohol to very occasional was one of the changes that noticeably improved my clarity, energy and skin.
Recent research has also changed the language around alcohol guidelines. Limits are no longer described as “safe,” but as “lower risk.”
In the UK, the lower-risk guideline now works out at roughly six medium glasses of wine per week for both men and women.
That genuinely surprised me. I think many of us would consider two glasses on a school night fairly normal and low-key, but that already takes you well over the weekly recommendation.
The links with cancer, cardiovascular disease, poor sleep, inflammation and dementia risk appear stronger than previously thought.
Mushroom supplements
Some mushroom supplements — particularly lion’s mane — are being researched for their potential neuroprotective effects and support of nerve growth factors. The science is still evolving, but I do feel that there was a notable shift when I started taking them.
Blood sugar / insulin resistance
There’s a strong link between metabolic health and cognitive decline — so much so that Alzheimer’s has sometimes been informally referred to as “type 3 diabetes.” It’s not an official diagnosis, but it reflects the growing understanding of the relationship between insulin resistance and brain health.
We can support blood sugar regulation by eating less refined sugar and fewer simple carbohydrates, but movement matters too. Even a ten-minute walk after meals can help pull glucose out of the blood and into the muscles, where it can be used for energy and strength rather than causing damage over time. Working the calf muscles appears to be especially effective.
Social connection
Surprisingly powerful. Loneliness and social isolation are associated with increased dementia risk. The brain appears to benefit from meaningful interaction and engagement.
Stress / nervous system regulation
Chronic stress and elevated cortisol over long periods may affect memory, inflammation, sleep and brain structure. This is one of the reasons practices like yoga, rest, breathwork, meditation and time in nature may be so supportive for long-term cognitive health.
Hearing health
Hearing loss is now considered one of the major risk factors for cognitive decline. When the brain has to work harder to process sound, it may increase cognitive load and reduce stimulation to important brain networks. Protecting hearing and addressing hearing loss early appears to matter far more than we once thought.
None of this is about becoming obsessed. It’s about knowing that there is lots we can do for our brain health, and making informed choices. And knowing that brain health is not separate from the rest of the body.
The small things we do daily — how we move, sleep, eat, recover and care for ourselves, can shape not just how long we live, but how clearly we experience our lives as we age.
This recording starts with an hour of very gentle Yin Yoga and then a yoga nidra for sleep which is around about half an hour the Theme is resting and grounding and allowing yourself to be held.
It was recorded live on zoom.
Here’s two 15 minute practices including yin yoga, acupressure, MFR and breath work. One for evening one for morning. Let me know how it goes..
scroll down for details of our teacher training courses in 2026
In TCM spring is the time of the Liver and Gallbladder meridians. Each pair of meridians is connected to an element, the Liver and Gallbladder are connected to wood.
One aspects of wood is that it can be soft and flexible OR dry and rigid. And this can apply to us too.
It can apply mentally, emotionally and physically.
Out of balance it can manifest as
Harsh judgements on ourselves or other people
Anger and frustration
Perfectionism and self criticism
Tight jaw, neck/shoulders, ribcage restriction
Over-planning, under-moving
If we can get this energy is flowing well it can give us
Curiosity and playfulness
Going with the flow/things come more easily
Creativity
Easy breathing , side body open
So what can we do? Maybe noticing if that rigidity creeps in, it could be a tightness in the jaw, neck and shoulders, or an unwillingness to take a risk or a quick flare of irritation and anger.
Maybe noticing is enough - or maybe you could take a baby step towards that curiosity, being willing to be in the discomfort of not being perfect?
I’d like to offer you two mini-practices, including myo-fascial release, breath work, acupressure and yin yoga
One for the morning and one for the evening
They include spiral movements, twists and side bends
Also good add ins:
Walk outside for 10 mins first thing
And if you don’t already try adding some spring greens or kale to your menu with a lemon & olive oil dressing for the sour and healthy oil hit.
Feb 21-22 London - FULLY BOOKED in studio - spaces online
May 27-28 Online - FULLY BOOKED
COURSE CONTENT
For detailed info click on the dates above
Or send me a message
If you’re interested in a Yoga Nidra teacher training, click the button for all the details of my next course…
Why we have busy minds in bed at night…
Many of us notice that as soon as we lie down, thoughts start swirling. Things we need to do, memories, little worries, random ideas… it can feel like your brain just won’t switch off. And that’s actually a really good sign.
Your brain has switched from a “task network” where we are doing our day to day things, to a quiet night-time system that’s sometimes called the Default Mode Network. This network can come alive when you’re not actively focused on a task. Its job is to do important housekeeping. It’s doing things like processing unresolved emotions, consolidating our memories, going over important events, making connections between new and old things, and integrating new information with what you already know. It’s helping you to make sense of your day.
Tonight, we’ll give your brain a structure to help it do that work more easily. Nothing needs to be solved. You don’t need to do anything or achieve anything, just notice your thoughts.
In the Nidra I’ll suggest that you see your thoughts as tiny pieces of glitter swirling in a snow globe. Some of the thoughts are things that are done, some are things can wait until tomorrow, and some things can float off into someday. We’ll give your mind those three simple folders:
Done : things already completed and taken care of
Tomorrow : things that are important but can wait until tomorrow
Someday : ideas or tasks that don’t need attention right now, they can rest
As you listen to the Nidra, just let your mind notice the thoughts that appear and place them into these categories. You don’t have to solve any problems or analyse anything. Just adding those labels helps the brain to see those thoughts as “processed” and so it’s easier to let them go. So simply watch any thoughts swirl and settle, like glitter falling slowly in a snow globe.
So go ahead and get ready for the Nidra, get yourself as comfortable as you can be.
The intro section of the Nidra is around 3 minutes long - you might want to listen to it the first time then after that you can skip to the start of the Nidra “proper”.
Yoga Nidra Script
“Begin by lying comfortably in any position that feels relaxed. Close your eyes softly. Feel your body resting on the surface underneath you. See if you can lean back and allow your body to be fully supported. Let yourself settle into stillness, you can move any time you need to but for now, maybe you can let the stillness cover you like a blanket.
Now let’s watching the breath flow in and out of your body. Nothing to do. Nothing to change. Just watch your breath coming and going. Maybe you can rest on your exhale.
Bring your attention now to your body. In a moment I’ll invite you to gently engage different areas of your body. This can help us to go to deeper levels of relaxation. So starting with your hands - gently squeeze your hands into balls - and release. Now your your arms, hands, fingers and shoulders - and release. Then squeeze your toes and release. Now your glutes, legs, feet, toes engage, and release. Then feel the entirety of your body resting, supported, maybe softened. See if there’s a way you can soften your face, your jaw and tongue.
Now bring to mind a snow globe. Let’s shake it up while we count down from ten - shaking your globe and counting down (do the count down)
Now, let your attention flow with your experience. If you like you can see your mind as a snow globe, softly lit, filled with tiny flecks of glitter. The glitter represents your thoughts. Your thoughts might swirl and shimmering in gentle motion. Some float higher, some drift lower. There is no need to chase them. There is no need to push them away. Simply observe them.
As you notice a thought appear, gently decide which folder it belongs to.
If it is something in the past, something that’s already done, place it in the Done folder. Let it rest there, completed, safe, finished.
If it is something you need to do tomorrow, put it in the Tomorrow folder. It’s not urgent right now, you can deal with it tomorrow.
If it’s something that can wait, put it in the Someday folder. Let it float there, you’ll get to it when the time is right.
Just keep watching your mind as a snow globe - maybe it stays busy - you can continue your filing - done, tomorrow or someday…
or maybe the glitter in your snow globe slows. Swirls become smaller. Movement softens. Each thought, noticed and categorized, loses its urgency. The mind begins to settle.
Notice your breath. Natural, steady, effortless. Watching the natural flow of your breath. Maybe your body can soften and your energy can spread and you can rest in the space.
Bring your attention now to your whole body — your arms, hands, fingers… chest and abdomen… hips, legs, feet, toes. Feel the entirety of your body resting, supported, softened
You might notice your snow globe mind is still busy… and that’s okay. You can continue your filing — done, tomorrow, or someday… Or perhaps the glitter slows, swirls become smaller… Either way, notice without rushing
Or maybe the thoughts are still swirling, you might want to count down from ten and shake up the globe and start the process again…
As you lie here, supported and safe, know that your mind is doing its quiet night work. All is being taken care of. Your thoughts have structure; your body has rest.
Everything is being taken care of… thoughts filed, body supported… and now, drift gently into sleep. Sleep well… sleep well… sleep well…”
Please enjoy with Autumn Enchanted Rest for Children
If you’re interested in our pre-recorded course Enchanted Rest: Yoga Nidra for Children, click below for all the details
And here’s another Yoga Nidra for Children
If you’ve woken up in the night it can be really stressful! Worrying about feeling tired and brain foggy the next day.
Hopefully this yoga nidra can help. It might help you get back to sleep. But if not it can help you get some good quality deep rest.
It includes: body awareness, gentle eye movements, release for the body with gentle squeeze and release, breathing with a long exhale, and a slow spacious body scan.
It doesn’t bring you back at the end.
I hope it helps - let me know!
The Hack: do ten minutes of gentle exercise around 30 minutes after a meal
Why it works:
Insulin’s job is to act like a “doorman” that lets sugar from the blood enter your cells, where it can be used for energy or stored for later.
Basically: insulin helps your body move sugar out of the blood and into cells.
But our body can get insulin resistance - for example if we eat too much sugar the body has to produce too much insulin and then the cells stop responding.
Insulin resistance means the sugar stays in the blood (high blood sugar) and doesn’t go into the cells (tired muscles and poor brain function).
Things that can cause insulin resistance:
Excess body fat, especially around the belly: abdominal fat releases substances that interfere with insulin signaling
Physical inactivity: muscles are less efficient at taking up glucose without regular use
Poor diet: high intake of refined carbs, sugar, and processed foods can worsen insulin sensitivity
Genetics: family history can increase susceptibility
Hormonal imbalances: conditions like polycystic ovary syndrome (PCOS) or high cortisol can affect insulin
Chronic inflammation: inflammation in the body can impair insulin’s action
Aging: insulin sensitivity naturally decreases with age
When the sugar stays in your blood and doesn’t enter the cells, your brain and muscles get less glucose which can mean weak tired muscles, poor memory, brain fog, depression and higher Alzheimer’s risk
Excess sugar in the blood is also a big problem, over time it can contribute to problems like inflammation, and increased risk of dementia.
Building strong muscles improves insulin resistance because muscle tissue is one of the main places the body stores and uses glucose—so the more muscle you have (and the more you use them), the more efficiently your body can clear glucose from the blood.
Doing 10 minutes of exercise about 30 minutes after eating can be very effective for lowering blood glucose. This is because after 30 minutes the body has started to process the food and the blood sugar levels go up. The muscles can pull sugar out of the bloodstream without needing as much insulin.
This can improve:
Cardiovascular health
Brain function
Hormonal balance
Balance inflammation
Even light activity, like brisk walking, squats, or climbing stairs, has been shown to reduce post-meal glucose spikes.
Other things you can do include:
Eat a balanced healthy diet
Eat complex carbs that don’t spike the blood sugar so quickly
Increase your muscle mass
Work on your stress levels
Prioritise sleep
Here is a five minute self massage you can do to stimulate the lymphatic system.
This can have lots of benefits including reducing inflammation.
Since some forms of depression are related to inflammation this could potentially help with some depression.
Here is a 10 minute video with some acupressure points that can help to clear a blocked up nose - let me know if it helps…
I cover all of this and more on my Pranayama course - click below for details…
Prana means energy or breath and a Mudra is a gesture of energy - here we combine the two - breathing in an easy soft way with gentle movements - very calming and very beautiful
This Nidra is aimed primarily at young children around 3-6.
It includes a practice of engaging and releasing muscles to help relaxation
A body scan with glitter (magic glitter that doesn’t stick and doesn’t make a mess!)
An invitation to bring along a toy or imaginary friend
And a trip to a garden.
It is offered as a bedtime sleep Nidra
On Insight Timer
And on Sound Cloud
Pranayama is one of my favourite yoga practices, the art of breath control. "Prana" means life force and "ayama" means expansion or control. In Pranayama we regulate the breath, making it more subtle and soft. It can bring incredible benefits including physical and mental well-being. Let’s explore how pranayama can help with stress, anxiety, depression, and enhancing overall emotional resilience.
Our breath and mind are intimately connected. When we are stressed, our breath can become rapid and shallow, which has a knock on effect on the nervous system signalling a state of alertness or fight-or-flight response. Soft, slow breathing can help calm the mind and bring about a state of relaxation in the nervous system. This physiological link is one of the ways pranayama practices, can affect the nervous system and can reduce stress, and improve mental health. Some practices are calming, some are stimulating. It’s important to know which practices would be beneficial for who.
One of the biggest mental health benefits of pranayama is its ability to reduce stress and anxiety. Techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) can balance and slow down the breath and so calm the mind and possibly reduce anxiety. There is some science suggesting that Nadi Shodhana can balance the two hemispheres of the brain, which could give us more mental clarity and relaxation. There is also a connection with the vagus nerve, Bhramari is humming breath during exhalation, and Ujjayi is a breath with a soft sound on the inhale and the exhale. Both involve a vibration in the larynx which is right next to the vagus nerve. So both can stimulate the vagus nerve, which activates the relaxation response.
Depression is another area where pranayama can have an impact. It’s possible that inflammation is the link here. If we are chronically stressed we are more likely to have inflammation in the body. So practicing Pranayama can reduce stress and so possibly reduce inflammation. There is thought to be a connection between inflammation and depression.
Scientific research supports these benefits. I’ve listed some studies below that point to the benefits of Pranayama for anxiety depression and sleep.
Pranayama can increase focus, and nervous system resilience. For example when we are calm we are more likely to be able to concentrate and keep our focus. By consciously controlling the breath, we can learn to stay present.
It’s always better to aim for something doable. It’s better and aim fo a few minutes each day and actually do it! Then you can gradually increase if you want. Here’s some tips to get you started:
Find a Quiet Space: Make a “special place”. Maybe put a cushion and candle and make it cosy.
Choose your Technique: It’s best to begin with balancing techniques like Nadi Shodhana or Dirga Breath.
Stay Mindful: It can be really beautiful to pause after the practice is really feel the after effects.
Be Consistent: Aim for little and often.
See below for the scientific papers on how Pranayama can affect mental health
References
Brown, R. P. & Gerbarg, P. L. (2005) Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. J Altern Complement Med 11(1):189-201 [available online https://pubmed.ncbi.nlm.nih.gov/15750381/]
Novaes, M. M. et al. (2020) Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 11: 467 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/]
Streeter, C. C. et al. (2020) Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12- WeekIyengarYogaandCoherentBreathingIntervention.JAlternComplementMed. 6(3):190–197[availableonline https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/]
Scott, T. M. et al. (2019) Psychological Function, Iyengar Yoga, and Coherent Breathing: A Randomized Controlled Dosing Study. J Psychiatr Pract 25(6):437-450 [available online https://pubmed.ncbi.nlm.nih.gov/31821220/]
Mayer, N. et al. (2019) A randomized controlled dosing study of Iyengar yoga and coherent breathing for the treatment of major depressive disorder: Impact on suicidal ideation and safety ndings. Complement Ther Med ;37:136-142 [available online https://pubmed.ncbi.nlm.nih.gov/29609926/]
Pranayama, comes from the Sanskrit words "prana" meaning life force and "ayama" meaning control or expansion. It is a practice of changing your breathing patterns. This can have huge effects on us mentally and physically. The benefits of pranayama were described in traditional texts and what I find really exciting is that modern scientific studies are starting to find similar results and we’re starting to understand why it works so well.
Pranayama isn’t just deep breathing, in fact deep breathing is often not helpful for people and doesn’t bring more oxygen to the brain (but that’s another blog post!). Pranayama is a whole range of techniques changing the speed and rhythm and adding pauses to the breath (breath retention). It’s important to understand your own nervous system and each breathing technique. Some practices are stimulating like Kapalabhati, so if you’re already over-stimulated it would probably not be helpful. Some practices like Chandra Beda are calming and take your energy down so if you’re already low in mood or energy again it would probably not be the best one to choose. If you’re unsure of what you need or of what the practice does it’s best to stick to the balancing ones that are good for everyone Dirga breath and Nadi Shodana.
So in this blog pose I’d like to talk about some science based physical benefits of Pranayama. The scientific studies are all listed at the end.
Improved Respiratory Function
I see Pranayama as a way to practice healthy breathing. How we breathe in our daily life has a huge knock on effect on our health and wellbeing. Unhealthy breathing patterns can cause things like IBS, brain fog, muscle aches and tiredness. There are studies that suggest Pranayama can help with respiratory health including COPD and heart failure (always check with your doctor!).
Cardiovascular Health
The slow Pranayama practices have been found to reduce blood pressure and have a positive impact on cardiovascular health.
Enhanced Digestive Function
The practice of pranayama can also improve digestive health. Techniques like diaphragmatic breathing are thought to stimulate abdominal organs and improve digestion by increasing the circulation of blood to the digestive tract. Deep diaphragmatic breathing associated with pranayama helps massage the internal organs, promoting peristalsis and enhancing digestive function. Pranayama can also improve digestion by reducing stress and take us out of the fight or flight response. One of the things that happens when we go into fight or flight is our digestion can be suppressed.
Stress Reduction and Mental Clarity
Chronic stress can contribute to lots of health issues, like heart disease, obesity, diabetes, and gastrointestinal problems. By reducing stress and promoting relaxation, pranayama can help reduce these risks and help balance the functioning of the immune system.
Pranayama is way more than just breath work it a set of powerful practices which when practiced in the right way at the right time can have big big physical and mental benefits.
Respiratory Function
Holland, A. E. et al. (2012) Breathing exercises for chronic obstructive pulmonary disease. Cochrane Database of Systematic Reviews. Available online https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008250.pub2/full
Bernadi, L. et al. (1998) Effect of breathing rate on oxygen saturation and exercise performance in chronic heart failure. . The Lancet 2;351(9112):1308-11 [available online https://pubmed.ncbi.nlm.nih.gov/9643792/].
Cardiovascular Health
Brandani, J. Z. et al (2017) The hypotensive effect of Yoga's breathing exercises: A systematic review. Complementary
Therapies in Clinical Practice 28, 38-46 [available online
https://www.sciencedirect.com/science/article/abs/pii/S174438811730172X?via%3Dihub]
Wu, Y. et al (2018) Yoga as Antihypertensive Lifestyle Therapy: A Systematic Review and Meta-analysis. Mayo Clin Proc 94(3):432-446 [ available online https://pubmed.ncbi.nlm.nih.gov/30792067/]
Russo, M. A. et al. (2017) The physiological effects of slow breathing in the healthy human. Breathe; 13(4): 298–309 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/]
What to say beforehand
This Nidra has a body scan where you’re invited to let the soft summer sun touch your body and infuse you with warmth and softness, the breath section is allowing yourself to flow outwards, expensive and open ….. the opposites invite you to feel the earth element - highlighted in summer and the air element and finally the images are seeing or feeling a place in nature - real or imagined - or the place you’re in right now… it’s summer and warm - you can lie down and fully let go…
Arrival
Let’s start by arriving in the body – tuning in to feel everything that’s there - acknowledging any physical comfort and discomfort that you might feel. Feel free to move if you need to, can you adjust something to get more comfortable?
Pause
And is there somewhere you are you holding tension right now?
Pause
…and then let’s bring awareness to your breath.
Pause
…maybe you can invite a softening of the exhale
Releasing some of the tension…
Pause
As the body starts to soften… maybe can you tune in to a feeling of gratitude for your body? Maybe gratitude for your heart – beating for you all day every day… and your lungs breathing for you. Or anything else that comes to you
Body Scan
and from here lets go for a journey together around the body - as I name a body part see if you can invite the soft summer sun touch your body and infuse you with warmth and softness
Take your attention to the top of your head - welcoming all the sensations you might feel there… Or maybe a sense of soft sunlight bringing warmth and softening in your body
Now taking this softness around to your left ear right ear both ears together left eye feel your left eye softening and gliding towards the back of your head and your right eye softening and gliding towards the back of your head - both eyes together - roof of your mouth - maybe it can soften down - tongue - teeth - lips - nose - forehead - back of head
Your left shoulder - left elbow - left wrist - palm of the hand - back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole left hand - the whole left arm.
Then your right shoulder - right elbow - right wrist - palm of the hand – back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole right hand - the whole right arm.
The throat - your heart space - the upper abdomen - the navel - the lower abdomen.
The left hip - left knee - left ankle - sole of the foot - top of the foot - the toes - the whole left foot - the whole left leg.
The right hip - right knee - right ankle - sole of the foot - top of the foot - the toes - the whole right foot - the whole right leg.
The base of the spine - moving up to the sacrum - lower spine - mid spine - upper spine - back of the neck - back of the head - the top of the head – the whole head - the whole left arm - the whole right arm - the whole left leg - the whole right leg - feeling the whole body softening - the whole body - the whole body resting...
Just staying for a while with this open awareness - your body - sensations in and around your body - sensations radiating out from your body…..
Breath
Your body breathing - allowing yourself to flow outwards with your exhalation - expanding and flowing with the exhalation…
pause
following the natural rhythm of your breath - letting your awareness expand and flow with the exhale
pause
breathing, flowing, opening, softening…
Now watching the breath maybe watching the palms of your hands - the fingers gently naturally curved - feeling how they pulse with the breath - now maybe the chest or belly - it might be very subtle - can you sense that slight movement - just tune in to see…
Maybe you can feel how the breath nourishes your body - physically bringing oxygen to every single cell and energetically bringing lightness and energy
Opposites
letting the breath continue on the background, being your attention to your arms, feel your arms grounded and connected to the earth
Now feel your arms light and free
Now your legs and the earth element - balanced and grounded
Now your legs and the air element - floating and light
Now feeling your whole body - feeling grounded and connected - and at the same time feeling light and energised - balanced
The earth element of the ground supporting you - the air element of the breath bringing lightness and energy
Images
See yourself in your place in nature - or connect to the space around you right now
Put your blanket on the grass or on the floor
Take off your shoes
Lie back and know you have nothing to do - just lie in the warmth and feel the soft touch of the air
Let any sounds fade into a distant hum
Feel yourself centred and grounded
Feel the earth supporting you - and know you are always supported
Feel the air brining energy and lightness - and know that is always available
Maybe you can see clouds in the sky
Maybe the branches of tree overhead
Maybe birds flying high above
Maybe you can see flowers growing in the grass
And now smell the air - that fresh outdoor smell of late summer - maybe the fragrant smell of flowers - maybe the tangy scent of grass - maybe the earthy smell of the soil
Allow yourself to be supported and held by this summers day - allow the sounds, sights and smell to wash over you - let yourself drift and breathe, let yourself soften and let go - let yourself just be -
Here’s a recording of a live class with a focus on shoulders…
What to say beforehand
Welcome to this Yoga Nidra with images of spring time and the moon in spring. The moon is called the pink moon because of the spring blossom and flowers
So as you start to get yourself comfortable for the Nidra I’ll just say a few words about what we’re going to do. First of all, if there’s anything in the Nidra that doesn’t resonate with you then just don’t do it, this is your practice, you can make it right for you.
If at any point in the Nidra I suggest an image but nothing comes just be with that - don’t worry if you don’t “see” all the images - just flow with your experience even if that seems to be “nothing”
The “Images” will be a spring time meadow - trees with pink blossom and a springtime rain shower and finally the pink full moon - so if a real place springs to mind you can use that - or it can also be an imaginary place
or maybe you’re like me and don’t actually see images but you feel them or tune into the energy… whatever works for you
The breath and body scan will be inviting the fresh energy of spring and new beginnings into your body
Arrival
So lying down comfortably in what ever position is comfortable for you, let’s take some long exhales (pause) and allow the body to rest on the surface underneath you. Welcoming all the sensations in your face… your jaw… your mouth and tongue… your whole head… sensations in your neck and shoulders - just welcoming everything exactly as it is… your arms…your torso… your legs… the sensation of the surface underneath you… supporting you…
Body Scan
And form here let’s picture or feel a spring day - one of those fresh sunny days when the sun is warm but the air still has that freshness - let that energy of new beginnings and fresh possibilities touch you - maybe it’s the warmth of the sun - or maybe the coolness of the breeze - whichever you prefer…
So the springtime energy touches the top of your… (insert the body scan of your choice)
Breath
And now let’s breathe in that fresh energy - new beginnings chances to start again - inhale springtimes freshness and ride the exhale - keep breathing in your natural rhythm and let yourself expand and open on the exhale (allow some silence then repeat these suggestions a few times depending on how much time you want to spend here)
And now tune into a line from the base of your spine to the top of your head - inhale up and out through the top of your head - and exhale down and out of the bottom of your spine - inhale up and exhale down (allow some silence then repeat these suggestions a few times depending on how much time you want to spend here)
Maybe as you watch that line expands out to a wave - a soft wave of energy flowing up on the inhale and down on the exhale
And maybe the wave expands to the bottom of your feet to the crown of your head - a soft wave flowing with the breath - somehow you can really relax and rest on this wave
Letting the wave wash over you…wash through you
And now shifting your awareness to your hands - can you feel your breath pulsing there? (pause)
And the top of your head - maybe you can feel your breath pulsing there - maybe you can tune into or see or feel a line - a golden thread extending out from the top of your head - since you’re lying down it will run parallel to the ground - follow that golden thread breathing up on the inhale and down on the exhale
And now shifting your awareness to the base of your spine - maybe you can feel your breath pulsing there - maybe you can tune into or see or feel a line - a golden thread extending out from the base of your spine - again since you’re lying down it will run parallel to the ground - follow that golden thread breathing up on the inhale and down on the exhale
Now see if you can feel the whole of that thread - let yourself be held by the thread - you could completely let go and let yourself be held
Images
So now you could choose to stay here - being held by that golden thread - or you can let that continue in the background and find yourself in a spring meadow - maybe you see it - maybe you feel it - no need to do anything - and if nothing comes keep flowing with your experience - maybe flowing with your breath - so in the meadow - feeling the warm sun on your face…. Feeling the cool breeze… and the fresh green grass… and the amazing flowers - all colours of the rainbow… blue… violet…white…yellow…. Reds….drinking in the colours - letting the colours nourish you
And the amazing smell
Let’s walk through the meadow - can you feel the springy ground under your feet? Can you hear birds singing? And we come to an cherry orchid - and the blossom on the trees is amazing - all shades of pink - lacy and beautiful against the blue sky
And then you feel the atmosphere change - that silence as the birds stop singing - and the slight denseness of the atmosphere - and you feel the air kind of misty - it’s going to rain - so you run under a tree to shelter and watch at the raindrops start to come - just a few scattered ones at first - then gradually more and more and then it pours down! But under the tree you are warm and dry or maybe you’d prefer to go out and dance in the rain…
As the rain begins to subside, the clouds start to clear, and the sun begins to peek out from behind them. The rain has stopped, and the world around you is fresh - the colours even brighter - the smell so clean and new - the raindrops like diamonds on the grass - still dripping under the trees…
And you walk on through the cherry orchard
And now it’s evening - the sky is deep deep blue - and your are warm and snug - and you can see the moon rising - close to the ground and it looks enormous - the moonlight shining on your face and body - maybe you can let yourself melt into the moonlight - that yin reflective soft energy - and the magic thing about this moon is that it’s reflecting the pink of the cherry blossom - the pink moon holding you and nurturing you as you gently and softly drift - and breathe and rest
Return
And now it’s time to start a slow adn gentle return… gathering your consciousness back… feeling your body lying on the floor… maybe listening to sounds around you… taking as much time as you want or need and when you’re ready inviting small movements to your hands and feet… stretching…. hugging your knees into your chest… rolling on to one side… and sitting up.
I love yin yoga and I love to share free resources - here’s some yin classes with a focus on meridians and seasons
Yoga Nidra Winter Wonderland
What to Say Beforehand
You’ll be imagining you’re staying in a cabin in the mountains in the woods
Going for a walk in the freshly fallen snow
You will be very warm and cosy all wrapped up and comfortable
Arrival
Settle in and get comfy - cover yourself with a blanket nice and cosy - have a wriggle - get as comfy as you can possibly be
Body Scan
We will go for a journey together around your body - as I name each body part feel it warm and soft
Right thumb, second finger, third finger, fourth finger, fifth finger, fingers and thumb together, palm of the hand, back of hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the waist, hip, front right thigh, back of thigh, knee, back of knee, shin, calf, ankle, heel, right big toe, second toe, third toe, forth toe, fifth toe, all toes together, the whole right side…
Warmth in the left thumb, second finger, third finger, fourth finger, fifth finger, fingers and thumb together, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the waist, hip, front left thigh, back of thigh, knee, back of knee, shin, calf, ankle, heel, left big toe, second toe, third toe, forth toe, fifth toe, all toes together, the whole left side…
Softness in the whole right arm, the whole left arm, both arms together, the whole right leg, the whole left leg, both legs together, and your whole body… expand awareness into the whole body… golden light and your whole body… your whole body resting…
Breath
Watching the natural rhythm of the breath - and feel gratitude for the breath - effortless - flowing - bringing fresh energy and oxygen taking away what you don’t need - brining balance and harmony to the body and mind - rest in that rhythm
Images/Opposites
Now see or feel or imagine you are in bed in a cosy cabin in the mountains in winter - you wake up in the morning and look out of the window and oh! outside it’s been snowing
You can see the patterns of frost on the window pane -
And it’s one to those sunny winter days - the sun is bright and the sky is so blue
You decide to go out for a walk - first you grab a quick drink - maybe a coffee or tea? What ever you like - can you smell the coffee? Feel the warmth in your mouth as you sip? Can you taste the flavour?
Next let’s get ready with our winter kit - first your thermal base layers - slip the thin warm material on
Then your thick warm jumper and trousers
Your thick comfy warm socks
Then your coat and hat and scarf and gloves
Your winter boots with special grippy soles
Can you feel the texture of the warm clothes? See the colours?
Now you are wrapped up cosy and warm - ready for anything
So let’s open the door - after the warmth of the cabin the air feels so fresh and bracing - awakening - can you feel the coolness inside your nose? On your skin? Can you feel the contrast of the warm cabin and the fresh outdoors - feel the air cool on your skin but the warmth of the sun touching you
Can you smell the nature? Smell the snow?
Can you see your breath foggy as you breath out?
Can you hear the sound of silence that comes with freshly fallen snow - all sounds are muffled and soft - a very special quality to the silence of freshly fallen snow
You are the first person to walk on this freshly fallen snow - look out and see - how perfect it is - maybe a few tracks of birds feet - but apart from that completely untouched - waiting for you!
Can you see the colours of the snow - from brilliant white to deep blue
Here and there there are the first flowers of spring time poking through - the spiky green of the leaves and the pure white of snowdrops and the bright yellow of daffodils
Can you see how the sunlight shines on the snow - maybe you even put your sun glasses on - see the contrast of the brightness - then the softness of the light through your sun glasses
Now lets take a step - hear that magic crunch as your boots sink into the snow - it’s not too deep - just right - go ahead and start walking - each step is a new experience - the sound - the sensation of the snow under your feet
As you walk you can look around - see the snow settled on the branches of the trees…. See icicles hanging down from the trees
You pass a stream all iced up - see the patterns of the ice and snow settled on top - parts of the ice a deep mysterious black
Your path takes you uphill - feel the muscles in your legs working - you build up a pleasant heat
Then you arrive at the top and look out at the most magical view
The sky has layers of blue and white clouds - the sun shining it seems so big and vast - so peaceful
The mountains in the distance are covered in snow with layers of deep blue/purple as the peaks cast shadows
Closer you can see the green of the tree tops - the green layers with the snow on the trees
You can look down and see your feet snuggled in your boots in the snow - see your single set of footprints leading here - pure magic
Breathe in that pure fresh air…
Feel the air brining energy and healing
Feel the sun warming your face
Clean pure energising…
Now walking back down to your cabin - feel how different muscles work as you walk downhill
See your tracks going the other way
Now arriving back to the cabin open the door and feel the warmth - maybe it has a special woody cedar smell?
Take off your boots and lie down on the comfy couch - close your eyes and let images or feelings of your walk float past you - the clouds in the sky - the colours - the textures - the smells and that sound of silence that comes with the snow -
Return
Now beginning your slow and gentle return.
Slowly start to make your way back.
Feeling your body.
Listening to the sounds around you.
Gently begin to move your hands and feet.
Take some deep inhalations.
Maybe stretch your arms over your head.
Draw your knees up to your chest. Rock from side to side.
Then roll over onto one side.
And in your own time, come up to sitting.
Thank You!!!
