Welcome to this Yoga Nidra,
A moment to rest,
To listen within and to simply be.
You can practice this meditation any time of day.
Perhaps you will drift into sleep or take a short nourishing nap.
Or maybe you will explore the beautiful in-between state,
The Nidra state,
Between waking and sleeping,
Where your subconscious may speak to you through colours or images.
No two Yoga Nidra experiences are alike.
Sometimes your mind may be busy.
Other times you might fall asleep.
Whatever happens is perfectly fine.
There is no right or wrong here.
You also have the permission to leave this practice at any time,
If that feels right for you.
Everything is welcome.
Everything belongs.
Now,
Make yourself as comfortable as possible.
You may lie down or sit,
Whatever works best for you.
Traditionally,
Yoga Nidra is done lying on your back in Shavasana.
Arms slightly away from the body,
Palms facing up.
But choose the position that feels right for you.
Find a position in which you can remain still.
But if you need to move during the practice,
That's okay.
Before moving,
Gently ask yourself,
Is this restlessness?
Can I stay with the discomfort a little longer?
Sometimes it fades.
But if it doesn't,
Move.
You know your body best.
Always listen to what you need.
This applies to everything I say in this practice.
If something doesn't resonate with you,
Let it go.
Simply stay with what feels true for you.
Now,
Begin to notice your breath.
How is your breath right now?
Fast or slow?
Shallow or deep?
Where do you feel it?
In the belly?
In the chest?
At the nostrils?
No need to change anything.
Just observe the breath as it is.
If you wish,
Sigh a few times.
Let tension,
Stress or restlessness melt away with each exhale.
Now you are invited to set a sankalpa,
A heartfelt intention or wish.
It's expressed in the present tense as though it's already true.
Perhaps you already have a sankalpa you want to keep using.
If not,
You may borrow mine.
I rest and recharge my energy.
Repeat your sankalpa silently to yourself three times.
Now we will begin a body scan.
As I name each part of your body,
Bring your awareness there.
You may feel warmth,
Tingling or nothing at all.
Everything is welcome.
Top of the head.
Forehead.
The point between the eyebrows.
Left eyebrow.
Right eyebrow.
Both eyebrows together.
Left eye.
Right eye.
Both eyes together.
Left ear.
Right ear.
Both ears together.
Nose.
Upper lip.
Inside the mouth.
Lower lip.
Chin.
Throat.
Heart center.
Left shoulder.
Left upper arm.
Elbow.
Forearm.
Hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole left hand.
Left hip.
Chin.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The whole left foot.
The whole left side of the body.
Right shoulder.
Right upper arm.
Elbow.
Forearm.
Hand.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole right hand.
Right hip.
Thigh.
Knee.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The whole right foot.
The whole right side of the body.
Now feel your entire body as one.
The whole body connected,
Present and whole.
Gently bring your attention back to the breath.
Simply observe.
No need to change or judge it.
Feel it as it flows in and out.
If you like,
Try gently lengthening your exhale.
A longer exhale soothes the nervous system.
Now you may begin to count your exhalations.
From 21 down to 0.
In your own rhythm.
Breathe in.
Breathe out.
21.
Breathe in.
Breathe out.
20.
Breathe in.
Breathe out.
19.
Please continue in your own rhythm.
If you lose yourself or reach 0,
Just start over from 21.
If you lose yourself or reach 0,
Start again from 21.
You can now let go of the counting and let's now explore opposites.
Feel yourself becoming very light.
As if you could float above your bed.
Now feel very heavy.
Like a mountain,
Solid and unmoving.
Imagine feeling warm.
As if sitting in a sauna.
Just about to sweat.
Let your body feel heat.
Now feel cold.
As if stepping into an icy lake.
And warm again.
Back in the sauna.
I will now say a series of images.
As I name each one,
Simply allow it to arise and fade.
No need to force anything.
Just follow along.
A forest path.
A tall tree.
A clear sky.
A drifting cloud.
The sun.
A lake.
A rowboat gently bobbing.
Sunlight sparking on the water.
A stone.
A mossy stump.
A cliff.
A clearing in the woods.
Raindrops on leaves.
A shore.
A wooden dock.
A clear sky.
A drifting cloud.
Sunlight sparkling on the water.
Allow any images or impressions to flow freely.
Stay present with the soft darkness behind your closed eyes.
There is nothing for you to do.
Just be.
Memories,
Colours or patterns may appear.
Let them come and go.
I'll be silent for a little while,
But I'm still here with you.
Now gently return to your Sankalpa.
Silently repeat it three times as if it is your truth here and now.
I rest and recharge my energy.
We will now slowly begin to return.
Feel your physical body resting on the ground.
Notice the contact between your body and the surface beneath you.
Bring your awareness to sounds around you.
And sounds within you.
Feel the breath moving in the chest.
Gently deepen the breath.
Perhaps begin to move your fingers,
Your toes.
Stretch if that feels good.
When you feel ready,
Roll over onto one side and rest for a moment.
Then gently come up to a seated position.
Your Yoga Nidra practice is now complete.
Thank you for being here.
Namaste.
