Welcome to your yoga nidra practice.
My name is Darby Briar.
And begin to find a comfortable position lying on your back.
Make sure you are comfortable throughout your practice.
Allow your arms and legs to stretch out away from you with your palms facing up.
Adjust the head.
And shoulders so that they are in a line with your spine and completely relaxed.
Letting go of any tension.
Close your eyes and allow them to remain closed during the entire practice.
Make any last adjustments to make sure the body can remain completely still throughout the practice.
However,
If you become uncomfortable or restless during the practice,
There is no harm in adjusting the body.
During Yoga Nidra,
We focus on the act of hearing and feeling,
Heightening our awareness.
And the only thing to remember is to follow the sound of my voice.
You do not need to analyze or intellectualize the instructions.
Just simply follow them with feeling and your complete attention.
With your eyes closed,
Allow them to soften and sink towards the back of the head.
Bring your awareness to the breath and the body and take a big inhale.
And then exhale.
Let your body fall completely heavy.
And again.
Big inhale.
And exhale.
Completely letting go.
Letting your body sink deeper.
And deeper.
Just letting go.
And now become aware of the sounds that you hear outside the room,
One by one.
And draw your attention to the sounds inside the room.
One by one.
Bring your awareness to your entire physical body lying on the floor.
Complete stillness.
Bring your attention.
To the entire body from the top of the head at the tips of the toes.
Now become aware that you are practicing yoga nidra.
And silently say to yourself.
.
.
I am practicing yoga nidra.
I am awake and I am alert.
Now is the time to make your intention or sankalpa.
This is a clear positive statement in the present tense of something you'd like to encourage more of in your life.
You can take your time to develop an intention.
And if you do not create one now,
You can do so at another time.
You need to believe,
Feel,
And experience your intention as manifesting now,
At the present moment.
And begin.
State your intention silently,
Saying it three times over with feeling and feeling.
In commitment.
While engaging all of your senses.
We will begin to rotate consciousness through different parts of the body.
We will move quickly from one part to another.
And all you have to do is bring your awareness to each part of the body.
By simply either imagining or bringing your awareness there.
Begin by bringing awareness to the right hand thumb.
The index finger on the right hand.
The middle finger.
The ring finger.
And the little finger on the right hand.
Bring awareness to the palm of the right hand.
The back of the hand.
The right wrist.
Right elbow.
Right shoulder.
And the right armpit.
Bring awareness to the right ways.
The right knee.
The ankle.
Sole of the right foot.
And bring awareness to the top of the foot.
The right big toe.
The second toe.
Third toe.
Fourth toe.
And the fifth toe on the right foot.
Remaining awake and alert.
Bring awareness to the left hand thumb.
Index finger on the left hand.
The middle finger.
The ring finger.
And the little finger on the left hand.
Bring awareness to the palm of the left hand.
The back of the hand.
The left wrist.
Left elbow.
Left shoulder.
And the left arm.
Bring awareness to the left waist.
Left knee.
Left ankle.
Sole of the left foot.
Bring awareness to the top of the left foot.
Bring awareness to the big left toe.
The second toe.
The third toe.
Fourth toe.
And fifth toe on the left foot.
Remaining awake and alert.
And now bring awareness to the back of the head.
Back of the body.
Both heels touching the floor.
Both legs touching the floor.
The buttocks,
Touching the floor.
Bring awareness to the pelvis.
The pelvis touching the floor.
Spreading awareness to the whole spine.
Awareness to the whole spine,
From the bottom to the top.
Bring awareness to both shoulder blades touching the floor.
And again,
The back of the head.
Touching the floor.
Remaining awake.
And alert.
Now bring awareness to the top of the head.
The forehead.
The right eyebrow.
The space between the eyebrows.
The space between the eyebrows.
Bring awareness to the right eye.
The left eye.
Right ear.
The left ear.
The right cheekbone.
The left cheek bone.
And now,
Bring awareness to the nose.
The tip of the nose.
The bridge of the nose.
The right nostril.
And the left nostril.
Bring awareness to the upper lip.
The lower lip.
The chin.
The tongue.
The roof of the mouth.
The right jaw.
The left jaw.
And the throat.
Remaining awake.
And alert.
Bring awareness to the chest,
The heart center.
And the belly.
Bring awareness to both legs at the same time.
Both arms at the same time.
And now the back of the body.
The front of the body.
And the whole body.
Bring awareness to the whole body.
Remaining awake.
Handler.
Bring awareness to the natural rise and fall of the breath in the body.
Bring awareness to the breath as it rises and falls from the heart center.
Continuing to make awareness of the breath as it rises and falls from the heart center,
Begin counting the breaths.
From 28 to 1.
The breath rises.
28.
It falls.
2018.
It arises.
27 balls.
27 It rises,
26 degrees.
For real.
20 seconds.
It rises.
To my new bag Falls,
25.
It rises.
24.
It falls.
24 hours.
And now continue from 23 until 1.
Remaining awake and alert.
And now bring awareness to the space between the eyebrows.
Imagine an infinite space.
A space that extends as far as the eyes can see.
Become totally aware of the space without becoming involved or attached to anything which may arise.
Thoughts.
Feelings.
Memories.
Allowing whatever comes up.
Come and go.
Remaining awake.
And bring awareness to the rise and fall of the breath in the body.
Begin to feel the body become heavy.
Sinking deeper and deeper into the floor beneath you.
And now imagine the body.
As light as a feather.
Imagine the body is so light that it gently Again,
To flip.
Folding up.
Up.
Out of your room.
Beginning to float into the sky.
Begin noticing the surroundings around you.
Floating effortlessly in the sky.
Drifting.
.
.
Noticing the landscapes.
The mountain.
The trees.
Drifting amongst the clouds.
A beautiful rainbow appears across the sky.
And it brings feelings of such ease and peace.
Approaching the magnificent rainbow.
Immersed in its colors.
First read.
A vibrant red.
And then orange,
Waves of orange across the entire body.
Then yellow.
Soothing color of yellow.
Yellow cascades over the body.
And then green.
Beautiful waves of green penetrate and begins to heal the entire body.
And blue.
Shades of sky blue.
Been in the go.
Vibrant shade of purple blue penetrate every fiber.
And finally,
Violet.
An exquisite shade of purple pervades all the cells.
Feel the entire body in this rainbow of colors.
Filling it with peace.
And enjoy.
And now softly drift back through the sky.
Passing clouds.
Overlooking the ocean.
The mountain.
The trees.
And descending back home quietly.
Tipping back into the room.
Lying down.
Practicing yoga nidra.
In complete stillness and peace.
Bringing awareness back to the breath and the body.
And now it is time to state that same intention or sankopa.
Made at the beginning of the yoga nidra practice.
Silently repeat that same intention three times over.
Believing.
Feeling and experiencing the intentions as manifesting now in this present moment.
While engaging all the senses.
And now bring your awareness back to the natural rise and fall and the breath and the pause.
Becoming aware of the meaning points between the body and the floor.
Feel the weight of the body on the floor.
And bringing your attention to the sounds outside the room.
I'll keep quietly keeping your eyes closed.
Noticing the effects of the practice.
While having the intention to bring awareness into the rest of your day.
Slowly begin to gently wake the body.
Gestures of your fingers and toes wiggling.
Perhaps moving your head side to side.
Maybe roll over to the right side of your body,
Crawling into a ball.
And gently push up into an upright position.
Maybe hands in prayer.
Taking a moment.
Find gratitude.
You a moment to reflect upon all the things you feel grateful for.
Gratitude for showing up for yourself today The practice of Yoga Nidra is now complete.
