Take a few moments to make yourself comfortable.
Yoga Nidra is generally practiced lying down.
Perhaps covering your eyes with an eye pillow or something else.
Allow the body to settle into stillness.
Sinking into the support beneath you.
As we begin to enter a state of conscious rest where the body sleeps,
The mind remains spacious and aware.
Inviting the mind into a space of quiet.
Still.
Allowing thoughts and tensions to fade into the background as you relax and let go.
Take a long,
Slow,
Deep breath in.
And exhale with an audible sigh out.
And again,
Breathe in.
And let go even more.
Feel a deep release wash over you.
Feel yourself releasing into the stillness beneath the mind.
Allow all excess tension and holding to be carried out with every outgoing breath.
Feel whatever is present without comments or judgments.
Feeling more,
Thinking less.
Allow your entire body to respond directly and non-mentally to my voice.
And allow any disturbances external or internal to draw you more deeply within.
Let your mind merge and melt into the energy body.
Directing your full attention to your breath.
Create no struggle around breathing.
Simply use the breath to release tension.
Slowly deepening the inhalations and the exhalations.
Let the breath flow in a steady stream.
Allow all of your attention to connect with the breath as it flows in and out.
Feel the expansion and contraction of the abdomen as you breathe.
With each exhalation release a little more of the tension held in the body.
Sinking a little deeper.
Breathe out any holding.
Use your breath to progressively enter a deeper level of stillness.
We will continue with 10 more slow,
Deep breaths.
Count them like this.
10.
I am breathing in.
Ten,
I am breathing out.
Nine,
I am breathing in.
Nine.
I am breathing out.
Continue counting the breath all the way down until you reach zero.
Be absorbed in the sound of your own breath.
Now stop counting and allow your breath to return to normal.
Feel the energetic impact of the breath in the body.
Let your attention allow the energy to be felt.
Where your attention goes your energy flows.
Subtle.
Spacious.
Now let your attention move to each body part as I name it.
Feel subtle energy following awareness.
Right foot.
Left foot.
Right leg left leg.
Right buttock left buttock.
Right lower back Left lower back.
Right middle back left middle back.
Right shoulder blade.
Left shoulder blade.
Right arm.
Left arm.
Right palm.
Left palm.
Spine.
The whole spine.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Point between the eyebrows.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right jaw.
Left jaw.
Right collarbone.
Left collarbone.
Right side of the ribs.
Left side of the ribs.
Right side of the waist.
Left side of the waist.
Now bring awareness to the center of the chest.
Aware of the heart center.
Direct experience of the heart center.
Feel it open.
Now expand awareness to the entire body.
One cohesive whole.
Every cell functioning in unified harmony.
Your whole body in awareness.
Subtle energies.
Healing.
Balancing.
Allowing yourself to sit in the silence.
Begin to notice the rise and fall of the breath.
Feeling supported by the surface beneath you.
Notice any sounds that you can hear.
And seeing yourself rising to the surface level of awareness now.
Notice the air touching your skin.
Gradually begin to move as if waking from a deep rest.
Moving your fingers and toes.
You might like to stretch your arms above your head.
Or rock your head from side to side.
Taking your time.
And when you are ready gently roll over to one side.
Taking a few moments to just be.
Feeling rested feeling whole.
