What to say beforehand
This Nidra will include a walk in the autumn woods.
Arrival
Let’s start by lying down comfortably. You might lie on your back or maybe you prefer another position - just choose what works for you right now… Close your eyes if you want…. Tuning into any sensations you feel in your tongue, lips, face - simply allowing any sensations to be there
Feeling into your shoulders and arms…. Allowing any sensations in the hips and legs
Rotation
Now we will go together for a journey around the body. As I name a body part, simply welcome all the sensations you feel there… nothing to change… nothing to fix…. simply shining the light of your awareness…
Begin at the point between the eyebrows - feeling all the sensations - between the eyebrows…. the little hollow at the base of the throat…. the right shoulder - right elbow - wrist - right thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. base of throat…. left shoulder…. elbow…. wrist…. Left thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. Heart centre …. right side of chest…. Heart centre.... Left side of chest…. Heart centre...solar plexus... pelvic floor…. right hip…. knee…. ankle…. tip of big toe, second toe, third toe, forth toe, fifth toe…. ankle…. knee…. hip…. centre of pelvic floor…. left hip…. knee…. ankle…. tip of big toe, second toe, third toe, forth toe, fifth toe…. ankle…. knee…. hip…. centre of pelvic floor…. solar plexus…. heart centre... throat... eyebrow centre….
whole body…. whole body…. whole body resting
Breath
Watching the body breathe - watching the natural rhythm of the breath - inhaling fresh Prana or chi or energy - exhaling what you no longer need
Like a fresh autumn day when the sun is shining - the crisp clean air - inhale that freshness - and let go on the exhale.
pause
Like on top of a mountain - breathe in the fresh clean air - buzzing with energy - and let go on the exhale.
pause
Like by the sea - fresh tangy salty sea air - and let go on the exhale.
pause
Like in a forest - air purified by the trees - and let go on the exhale.
pause
Images
And now see yourself in nature - somewhere you feel good and calm - feel yourself walking along -
You can feel the tang in the air - the crisp coolness of the air on your skin and the smell of autumn
What is the path like - feel it under your feet - can you feel the autumn leaves crisp and crackling under foot - can you see the colours golden orange bronze - and feel the soft earth underneath
Looking up you can see the leaves on the trees - dancing in the wind- then falling falling - maybe you can catch one?
Shafts of sunlight through the trees - light and shade - patterns of leaves dancing with your shadow
Drinking in the quality of the light
Feel that fresh air bringing energy to your lungs - feel your self letting go of anything you don’t need anymore - doesn’t have to be a story - just a feeling of letting go - becoming lighter - becoming freer - more buoyant - softer - more able to appreciate the nature around you -
Return
Now beginning your slow and gentle return.
Feeling your body and the surface underneath you.
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. Maybe rock from side to side.
Then roll over onto one side.
And in your own time, come up to sitting.
Thank You!!!