Hello and welcome to the practice of Yoga Nidra.
My name is Anaya Crow and I will be your guide.
Lie down and begin to find a comfortable position for your body.
Adjusting your position until you find a sense of ease.
The practice of Yoga Nidra is done so without movement.
Simply closing your eyes,
Softening the body,
And staying present.
As you practice,
Try to remain awake.
If you do fall asleep,
You will still receive the benefits of this practice.
During Yoga Nidra,
You are functioning on the levels of hearing and awareness.
Simply follow along to the sound of my voice.
And if thoughts come up,
Just notice and allow them to pass.
Start to become aware of sounds in the distance.
Search out distant sounds and follow them for a few seconds.
Move your attention from sound to sound without attempting to identify the source.
Gradually bring your attention to sounds closer.
Sounds inside the building.
Sounds inside the room.
Develop an awareness of this room.
Visualize the four walls,
The ceiling,
The floor.
Total awareness of your body lying in perfect stillness.
Develop an awareness of all the physical meeting points between yourself and the surface beneath you.
Become aware of the natural rhythm of your breath.
Still listening to the sound of my voice.
Noticing your breath.
The practice of Yoga Nidra begins as you remind yourself to try to remain alert.
We begin to rotate your consciousness through the areas of the body as quickly as possible.
Let your awareness jump from point to point.
Repeat the name of the part as you bring your awareness there without movement.
Begin with right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right ribs.
Waist.
Hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left ribs.
Waist.
Hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back of the head.
Back of the neck.
Right shoulder blade.
Left shoulder blade.
Right side of the back.
Left side of the back.
Right glute.
Left glute.
The entire spine.
Navel.
Abdomen.
Right side of the chest.
Left side of the chest.
Throat.
Jaw.
Chin.
Lower lip.
Upper lip.
Right cheek.
Left cheek.
Right ear.
Left ear.
Nose.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Right temple.
Left temple.
Forehead.
Top of the head.
The whole head together.
The whole right side of the body.
The whole left side of the body.
The whole back side of the body.
The whole front side of the body.
The whole body together.
The whole body together.
The whole body together.
The whole body together.
Draw your attention to the natural in-going and out-going breath.
Feel the breath moving quietly and slowly along the passage between the navel and the throat.
On inhalation it rises from the navel to the throat.
On exhalation it falls from the throat to the navel.
Be completely aware of this respiration.
Navel to throat.
Throat to navel.
Allowing the breath to be natural.
Maintain your awareness and start counting your breaths backwards.
Starting at 10.
Breathing in 10.
Breathing out 10.
Breathing in 9.
Breathing out 9.
Counting down from 10 on your own,
At your own pace.
Total awareness of breathing and counting.
Slow and relaxed.
Now bring your awareness to the dark space you see in front of your closed eyes.
In front of your forehead.
Shift your gaze slightly upward without straining.
That space just above and between your eyebrows.
Watch the darkness that you see with detachment.
If any subtle phenomena manifests,
Like colors or patterns,
Simply take note of these and continue your awareness.
If thoughts occur,
Let them come and go.
While continuing to watch the dark space with detached awareness.
Relax all efforts and become aware of the whole body.
And bringing your attention to the natural,
Quiet breath.
Maintaining your awareness of the breath as you gradually begin to deepen it.
Making the breath stronger.
Fuller.
Become aware of the physical existence of your body and your state of physical relaxation.
Take a long,
Slow,
Deep breath and let it out.
Continuing to develop your awareness of your body.
Relaxed.
At ease.
Lying down.
Begin again to visualize the room.
See the walls and the ceiling.
And begin to invite small movement into the body.
Wiggling your fingers and toes.
Rolling out wrists and ankles.
Maybe keeping your eyes closed for a little longer.
On an inhale,
You can take a full body stretch bringing the arms overhead,
The legs out long,
Reaching in opposite directions.
Maybe on an exhale,
You hug the knees in towards the torso.
Giving yourself a little rock side to side or front to back.
Slowly come to lay on one side.
Pause there for about three more full breaths.
And when you are ready,
Slowly,
Gently bringing yourself up into a seated position.
Opening the eyes.
The practice of Yoga Nidra is now complete.
Harayom Tat Sat.
