Welcome to Yoga Nidra.
To prepare for this practice let's create a space where you can relax.
Gather what you need to feel supported and give yourself permission and time to get comfortable.
This space is meant for you.
Become aware of your breath.
Notice the natural rhythm of your breath.
Shifting your attention to your exhale,
Allow your exhale to melt away any physical tension in your body.
Feeling your body relax deeper into this space.
When the next exhale comes,
Allow it to carry away any thoughts that might be distracting you from the present moment.
Just allow yourself to be here.
Just allow yourself to be here,
Relaxed in this moment.
Your whole body is relaxed.
We now begin the practice of Yoga Nidra.
To begin our practice let's create a personal Samkalpa.
A Samkalpa is a powerful statement that will help guide you along your journey.
Thinking about what do you need right now,
Create this statement and repeat it to your self three times.
Believing and feeling that this is already happening.
Then let it all flow.
Following my voice we are going to move through different parts of your body.
We will begin at the center of your forehead,
Throat,
Right shoulder,
Right elbow,
Right wrist,
Tip of the right thumb,
Tip of the right index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the right little finger,
Right wrist,
Elbow,
Shoulder,
Throat,
Left shoulder,
Elbow,
Wrist,
Tip of the left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the left ring finger,
Tip of the left little finger,
Wrist,
Elbow,
Left shoulder,
Throat,
Center of the chest,
Navel,
Lower abdomen,
Right hip,
Knee,
Ankle,
Tip of the right big toe,
Second toe,
Third toe,
Tip of the right fourth toe,
Right little toe,
Ankle,
Right knee,
Hip,
Lower abdomen,
Left hip,
Knee,
Ankle,
Tip of the left big toe,
Second toe,
Third toe,
Tip of the left fourth toe,
Left little toe,
Ankle,
Left knee,
Left hip,
Lower abdomen,
Navel,
Center of the chest,
Throat,
Center of forehead.
Now bring your awareness to your breath.
Just be aware of how your breath flows in and out of your body.
You are gently observing the natural rhythm of your breath.
Nothing needs to change.
Your breath is your life force.
Your breath is your life force.
Observe the flow of your life force within your body.
Start counting backwards from 24,
Saying to yourself,
24,
Inhale,
Exhale,
23,
Inhale,
Exhale,
All the way down to one.
If you lose track,
Simply start back at 24.
You are aware of your natural flow.
Release the counting.
Notice your breath and notice its natural flow.
Notice how your breath flows in and out.
Nothing needs to change.
Allow your natural flow to flow with ease.
Relax your whole body.
Relax your whole body.
Observe your body in this natural flow.
With each of your breaths,
Your body feels more deeply relaxed.
Imagine your whole body becoming heavy,
Feeling each part weighed down,
Your whole body being anchored to the earth,
And each limb is getting heavier and heavier.
Your head is very heavy.
The heaviness begins to sink you deeper into the earth.
Your whole body feels heavy.
Now imagine your whole body feeling light,
As if it could float away like a delicate feather being carried by a breeze.
Your head is light and weightless.
Your limbs are becoming lighter.
You are slowly floating off the earth and feel the space between you and the ground.
Your whole body feels light.
Sense your body feeling exhausted,
The deep sense of fatigue in every limb,
In every cell.
Your whole body feels exhausted.
Now sense your body feeling rejuvenated.
The feeling of being rested and alive sparkles within each cell.
Your whole body feels rejuvenated.
Feel your body being restricted.
Imagine each limb being restrained.
The feeling of stuckness dulls each cell and holds you back.
Your whole body feels restricted.
Now feel your whole body being expanded.
Imagine infinite space that you can move within.
Feel this space opening within your whole body.
Your whole body feels expanded.
Listening to my voice,
We'll begin to visualize a series of images.
See,
Smell,
Hear,
And fully sense these images.
The flickering flame of a candle.
The flickering flame of a candle.
A tree branch weighed down by snow.
A tree branch weighed down by snow.
A mug of coffee.
A mug of coffee.
A snowy white owl.
A snowy white owl.
A full moon.
A full moon.
Cracks in ice.
Cracks in ice.
A horse.
A horse.
A gray wolf.
A gray wolf.
The number 11.
The number 11.
A frosted window.
A frosted window.
The feeling of being aligned.
The feeling of being aligned.
Settle into this feeling of being aligned and relax your whole body.
Relax your whole body.
As you rest here,
Bring back to mind your Selm Kelpa.
As it comes back into focus,
Repeat it to yourself three times with a sense of knowing it already is.
Feel the ripples of these words pulsing out around you.
Letting the words pulse out and around you as you let them go.
Trust that this is already happening.
Trust that this is already happening.
The practice of Yoga Nidra is now complete.
Stay here in this space of rest and alignment for as long as you choose,
Allowing your body to integrate this entire experience.
Thank you.
