Preparing for Yoga Nidra,
I invite you to get comfortable,
Finding a spot to lie down and allowing your body to sink into the space beneath you.
Make any adjustments if you wish at this point.
Allow your legs to fall wider than your hips.
Allow your feet to fall out to the sides,
Palms facing up and away from your body.
Make sure you take a position that would be comfortable for the entire duration of our practice.
I invite you to relax your head,
Your jaw,
Allow your lips to slightly separate,
Drop your shoulders down,
Relax your arms,
Soften and melt into your hips.
Relax your upper back,
Your lower back,
Your knees,
Your ankles.
Now lift your head a couple of times to release any tight spots from the back of your neck.
Allow your eyes to relax and close if you're comfortable with this.
If you feel any tension or tight spots in any parts of your body,
Take your awareness to that body part and consciously relax it.
Take a slow inhale and notice the relaxation in your body as you exhale.
Just allow each inhale and exhale to deepen your sense of relaxation.
It is natural to flow in and out of conscious hearing during this practice.
Understand that whatever your experience is today is the experience that's meant for you.
There is no right or wrong way to do this.
You are safe and in a protected space.
Stay alert by listening to the sound of my voice and if your mind starts to wander,
Which is completely natural,
Just return back to the sound of my voice.
Now say to yourself,
I am meditating.
I am awake and I will remain awake until the end of this practice.
I will come out of the practice when I am asked to do so.
It is now time for you to make your own positive affirmation.
For example,
I am free from worries,
Anxieties,
And fears.
I am relaxed and I am happy.
Whatever that affirmation is,
Repeat it three times to yourself mentally,
Clearly,
And with faith and focus.
We will now begin a systematic journey of awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
We will begin with the right side.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the right hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Right waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving your awareness over to the left side of your body.
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,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back of the body.
The soles of the feet,
Right and left heels,
Right and left calves,
The back of the knees,
The back of your thighs,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Your entire mouth,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
The chest,
Upper abdomen,
The navel,
Lower abdomen,
The whole torso,
The whole body,
The whole body,
Raise your left pointer finger to show me that you are still awake.
Yes,
You are awake,
You are aware,
And you are meditating.
Become aware of your body at this time.
Take notice of what part of your body is most relaxed and comfortable.
Now locate a part of your body that feels the least relaxed.
Now sense both body parts together.
Feel both of them simultaneously.
Now move your awareness to the entire right side of your body.
Take notice of how this feels.
Now bring your awareness to the left side of your entire body.
Notice which side feels heavier and more relaxed.
Now move your awareness to a part of the body that feels cold.
Now locate an area in your body that feels the warmest.
Imagine as you inhale and exhale both parts together.
Now begin to visualize yourself within this room.
Visualize the four walls of this room without opening your eyes,
The ceiling,
The floor,
The walls.
Visualize your position in the room,
Your body lying on the floor,
The parts of your body touching the ground,
Your clothes,
Your hair,
Your face,
Your entire body lying down.
Become aware of your natural breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
The natural breath flows in through both nostrils.
Notice the feeling of the breath as it comes in and out of your nostrils.
Become aware of your breath.
Feel the flow of your natural breath in and out of the nostrils.
The breathing is normal and spontaneous without any effort.
Maintaining awareness of your breath,
Continue to breathe through the belly.
With every inhalation,
The abdomen is expanding.
With every exhale,
The navel is drawn in towards the spine.
Now as you begin to breathe in,
Mentally say the number nine in your head.
And as you breathe out,
Mentally repeat nine to yourself.
Breathe in,
Say eight to yourself.
And as you out,
Repeat eight to yourself.
Continue this way,
Counting backwards from nine to one with every inhale and exhale.
If you lose track of the count midway,
Then begin again from nine.
Check up your consciousness.
Be sure you are listening to me.
You are not asleep.
You are awake.
Remain in your peaceful place while you breathe in and out longer and deeper.
Imagine that all of your tension and worries are floating away from you right now in this moment.
You are happy,
Calm,
And peaceful.
Repeat your affirmation in your mind with faith and conviction.
Believe in this affirmation.
I will now call out a number of different things.
Visualize them on the level of emotion,
Memory,
And imagination as it resonates with you.
Jump from image to image and do not linger on any image for long.
Evening breeze,
Tall green mountains,
Full moon,
Stop sign,
A peaceful night's rest,
Deep exhale,
Beautiful butterfly garden,
Church bells ringing,
Deep blue sky,
Relaxing afternoon,
A cat stretching,
A warm hug,
Children laughing,
Your reflection in a mirror,
Meditating Buddha,
Birds flying,
Childhood friend,
Hugging a dear friend,
The sound of my voice,
Your body lying down.
It is now time to repeat your affirmation.
Repeat it three times with focus,
Clarity,
And determination.
Visualize your affirmation taking shape.
Feel your affirmation becoming successful.
Gradually come back to the feeling of your breath flowing in and out of your nostrils.
Maintaining your awareness of breath,
Become aware of your physical body.
Your body is fully relaxed and is lying on the floor.
Feel the different parts of your body lying on the floor and take your awareness into all the points that are touching the ground beneath you.
The back of your heels,
Your thighs,
The back,
The shoulders,
Arms,
Hands,
Head.
Shift your attention to the sounds within your room,
The sound of your breath,
The sounds around you,
The sound of my voice.
Now move your attention to sounds outside of the room.
Sounds that you can hear without strain.
Move your awareness back to the room inside and visualize the room.
Imagine where you are in the room and the other objects that are around you.
Lie down quietly until you feel ready to move.
Start by slowly moving your hands and your feet,
Taking your time.
There is no hurry.
When you are sure that you are fully awake,
Bend your knees and roll over to your right side.
Spend a few moments here,
Revisiting your practice,
Feeling safe,
Secure,
Calm,
And peaceful.
When you're ready,
Use your left hand to press yourself up from the ground and slowly sit up in any comfortable posture.
Take a deep inhalation and exhale out completely.
Bring your palms to your heart center and rub your palms.
Transfer the warmth of these palms to your eyes.
Rub your palms one more time,
Generating heat.
Place your palms on any part of the body that may need comfort and healing.
Bring your palms in front of your eyes,
Open your eyes,
And look into your palms.
Blink.
Your eyes are open.
Thank you.
The practice of yoga nidra is now complete.
