Welcome and thank you for choosing to be here today.
My name is Yana Shala,
And I feel honored to guide you through this Yoga Nidra practice.
Before we begin,
I'd like to take a moment to acknowledge the ancient lineage of this practice.
The teachers,
Guides and wisdom keepers who have preserved and shared these techniques across generations.
May we approach this experience with respect,
Humility and an open heart.
This practice is designed to support deep relaxation,
To calm and soothe the nervous system,
And to create the conditions for the body to rest and restore itself naturally.
Note that this is a beginner-friendly practice that requires no effort on your part.
There is nothing you need to do,
Nowhere you need to go.
And nothing you need to achieve.
Simply follow the guidance of my voice and allow yourself to be carried into deeper and deeper states of rest.
Whatever you experience today is enough.
Just as it is.
I invite you now to take some time to find a comfortable position where you can rest completely undisturbed.
You might want to come rest on the back of your body in a traditional shavasana,
Extending the arms gently from the sides of the body,
Palms facing upward.
Feet falling open about hip distance apart.
Or if lying on your back does not feel supportive today.
You may choose a side-lying position with a pillar between your knees.
Or even a comfortable supported seated position.
Whatever you choose,
Ensure that the body feels completely held and supported.
You might bring a pillow behind the head or behind the knees for support of the lower back.
Maybe a blanket for warmth.
Knowing that the body will naturally cool as you sink into deeper states of relaxation.
You may bring an eye pillow or covering to block out any unwanted light.
Take your time here.
There is no rush.
Ensuring that the body is warm,
Comfortable,
Supported.
And completely at ease is of utmost importance,
For relaxation truly is the foundation of the Yoga Nidra practice.
And now,
What might you do to become even just 1% more comfortable?
Maybe it's a tiny micro-adjustment to the position of the head or neck.
A subtle shift in the shoulders or the arms.
A small movement in the hips or pelvis.
Whatever the body need,
Make those adjustments now.
And as you begin to settle into stillness.
Remember that this moment is enough.
Just as it is.
That you are enough.
Just as you are.
Allow the islands to become heavy now gently softening down your eyes until they close.
Allow the eyes themselves to rest back and down.
As if they could sink towards the back of your head.
Deeper into the skull.
Begin to release and soften the lower jaw.
The teeth might slightly part.
Creating a small space between the upper and lower teeth.
Soften the muscles of the tongue.
Letting the tongue rest heavy in the floor of the mouth.
You might bring the tip of the tongue to rest gently on the roof of the mouth.
Just behind the upper teeth.
Only if that feels comfortable.
Take a deep and soft breath in through the nose.
And exhale through an open mouth,
Maybe with an audible sigh.
Letting the whole body become heavy.
Again,
Breathing in deeply through the nose.
Filling your stomach.
Lifting through your chest.
And exhale slowly through the mouth,
Feeling the body soften and release with the breath.
One more time,
A deep breath in… and letting it all go,
Surrendering to the support beneath you.
Allow the natural rhythm of your breath to return now,
Breathing gently through the nose,
From the crown of the head,
A deep sense of heaviness begins to cascade down through the body.
Feel the whole hand become heavy.
The weight of the skull sinking down into the pillow or the earth beneath you.
Soften all of the tiny muscles across the forehead.
Smoothing out any lines or furrows.
Relax the eyebrows.
The temples,
The muscles around the eyes.
Let the cheeks become soft.
The jaw releasing any holding or tension.
Feel the heaviness moving down through the neck now.
The shoulders dropping away from the ears,
Releasing down towards the earth.
The arms becoming heavy.
The hands,
The fingers.
Feel the heaviness move down through the chest.
The belly.
The whole torso softening and melting.
Hips,
The pelvis becoming heavy.
The length.
The feet.
The toes are becoming heavy and relaxed.
The whole body now.
Sinking under the gentle pull of gravity.
As if you could melt right through the floor into the earth below.
And now,
Bring your attention to the center of your chest.
To the heart space.
Feel the gentle rhythm of your heartbeat.
This sacred drum that has been beating since before you were born.
Sense the breath moving in and out at the center.
This place of deep wisdom and knowing.
In this receptive state,
The heart is open.
Ready to receive the seed of your intention.
In Yoga Nidra,
We call this intention sankalpa.
A heartfelt resolve,
A sacred vow that you make to yourself.
Your sankalpa is like a seed that you plant in the fertile soil of the subconscious mind.
A seed that will be nourished by this practice.
And will naturally begin to blossom and manifest in your waking life.
If you have a sankalpa that you have been working with,
Welcome it now.
If you do not yet have an intention.
You can welcome one now.
And intention.
From your heart.
You might also welcome one of these phrases.
I am whole and complete.
Just as I am.
Or I trust in my body's innate wisdom to heal and restore balance.
Choose a phrase that resonates most deeply with you in this moment.
State your sankalpa in the present tense.
As if it is already true.
Because at the deepest level of your being.
It already is.
Now,
Mentally whisper your sankalpa.
And let your sankalpa rest in the heart.
Like a seed planted in warm,
Dark soil.
Trusting that it will grow in its own time.
We will now begin a rotation of conscious awareness throughout the body.
As each part of the body is named,
Simply bring your attention there,
Noticing whatever sensations are present.
Without judgment,
Without trying to change anything.
You might imagine your awareness like a warm,
Healing light.
Touching each point as it is named.
Softening and releasing tension.
Inviting.
Deep breath.
There is nothing you need to do.
Simply listen.
And feel.
Begin by bringing all of your attention to the sensations inside your mouth.
Sense the tip of your tongue.
The middle of the tongue.
The root of the tongue where it connects to the throat.
Sense your whole tongue.
Sense the floor of the mouth beneath the tongue.
Sense the inside of the right cheek.
The inside of the left cheek.
Feel the upper teeth and gums.
The lower teeth and gums.
Sense the upper lip.
The lower lip.
Sense your whole mouth.
Sensing the tip of the nose now.
The bridge of the nose.
Feel the nasal flares,
The nostrils.
Notice the flow of air inside the right nostril.
Maybe cool air entering.
Warm air exiting.
The flow of air inside the left nostril now.
Both nostrils together,
Sensing the breath.
Bringing attention to the right I now.
The right temple.
The right eyebrow.
Down to the right cheekbone.
The eyelids.
The right eye itself.
Warm and radiant.
Resting heavily.
Sense all of the tiny muscles around and behind the right eye.
Deeply relaxing.
Letting go.
And now the left eye.
The left eyebrow.
The left temple.
The left cheekbone.
The island.
The left eye itself,
Warm and heavy.
All of the tiny muscles around and behind the left eye.
Softening,
Releasing.
Both eyes together now.
Radiant with warmth.
Resting back.
Towards the back of the head.
Sense the darkness or light beyond your closed eyelids.
Bringing awareness to the right ear now.
The outer folds of the right ear.
The earlobe.
The top of the ear.
Feel your way into the inner ear canal.
Deep within the right ear.
Notice the right ear listening.
Receptive to sounds.
Welcoming whatever sounds are present.
And now the left ear.
The outer folds of the left ear.
The earlobe.
The top of the ear.
Inner ear canal,
Deep within the left ear.
The left ear listening,
Receiving sounds.
Without needing to change anything.
Both ears together now,
Intimately listening.
Sense the space or distance that exists between the ears.
Could you welcome this space as effortless?
Deeply resting.
Sensing the scalp now.
The crown of the head.
The whole top of the skull.
Feel the hair.
Any sensations at the roots of the hair.
The back of the head where it rests on the pillow or the earth.
Sensing the right hemisphere of the brain.
Awareness journeying like a gentle massage for the right side of the brain.
The left hemisphere of the brain.
Softening into the deep inner folds.
Both hemispheres together,
Resting.
Imagine the brain like a clenched fist.
And with each exhale.
Their fist slowly opening.
Relaxing.
Softening Sensing the forehead once more.
And now awareness cascading down to the centre of the forehead,
The mind's eye centre.
Down to the eyebrow centre.
The sides of the nose.
The cheeks,
The jaw,
The ears,
The nose,
The mouth,
The ears,
The nose,
The mouth,
The Feel the chin.
The underside of the jaw.
Awareness flowing down into the throat.
Back of the throat.
The back of the neck.
The sides of the neck.
The front of the throat.
Down the front of the neck.
Feel the pit of the throat.
Tender hollow at the base of the neck.
From here sending over to the right collarbone.
The right shoulder.
Feeling deep within the shoulder joint.
The ball and socket,
Living tissues.
Awareness,
Water falling down into the upper arm.
The front of the upper arm.
The back of the upper arm.
Sensing the innermost core of the upper arm.
Bone,
Living tissue.
Down into the right elbow.
Feeling the elbow from the inside out the right forearm.
Front.
And back.
The right wrist.
Feeling the delicate structures within.
The palm of the right hand.
All the little lines and creases in the palm.
The back of the hand.
Sensing the base of the right thumb.
The tip of the thumb.
The whole thumb.
The second finger.
Into the tip of the finger.
The whole finger.
The base of the third finger.
The tip.
And the whole finger.
The base of the fourth finger.
The tip of the finger.
The whole finger.
The small finger.
The tip.
Feeling the whole finger.
All five fingertips together.
Alive with sensation.
The space between the fingers.
The whole right hand now.
The whole right arm.
From fingertips to shoulder,
Deeply resting.
Sensing the right side of the chest now.
The right collarbone.
The right shoulder blade resting into the earth.
Feel the right lung.
Gentle expansion and contraction with each breath.
The right side ribs.
The spaces between the ribs.
Down into the right side of the belly.
The waste.
Feel the vital organs within the right side of the torso.
Deeply resting.
Sensing into the right hip now.
Deep within the hip joint,
Ball and socket,
Living tissues.
Awareness flowing down into the right thigh.
The front of the thigh.
The back of the thigh.
The innermost core of the thigh.
Dense and rigid in the bone,
Yet alive.
Down into the right knee.
Sealing the kneecap.
The back of the knee.
Sensing the knee from the inside out.
The right lower leg.
Ashen.
The calf.
The right ankle.
Inner ankle.
About your ankle.
Achilles tendon.
The right heel.
The right sole of the right foot.
Top of the foot,
Living tissues deep within the right foot.
Sensing the big right toe.
Second toe.
The third.
Do four.
The small toe.
The tips of all the toes.
The spaces between the toes.
The whole right foot now,
Radiant with sensation.
Sensing the whole right leg from hip to toes.
The whole right side of the torso.
The whole right arm from shoulders to fingertips.
The entire right side of the body now.
Trillions of cells alive,
Breathing.
Resting gathering awareness back to the centre of the chest.
The heart center.
Sensing over to the left side of the chest,
The left collarbone.
Left shoulder,
Deep within the shoulder joint.
Awareness,
Water falling down into the upper left arm.
Front.
Unpack.
The innermost core.
Down into the left elbow.
Feeling it from the inside out.
The left forearm.
Front and back.
The left wrist.
The palm of the left hand.
Warm and open.
The back.
Of the hand.
The base of the left thumb.
The tip.
The whole thumb.
The base of the second finger.
The tip of the finger.
The whole finger.
The base of the third finger.
There too.
The whole finger.
The base of the fourth finger.
The tip.
The whole finger.
The small finger.
That too.
The whole finger.
All five fingertips together.
Alive with sensation.
The spaces between the fingers.
The whole left hand.
The whole left arm,
Warm and heavy.
Sensing the left side of the chest.
The left shoulder blade.
The left lung expanding and releasing.
The left ribs.
The spaces between the rooms.
Down into the side of the belly.
The waves.
Vital organs within the left side of the torso.
Sensing into the left hip deep within the hip joint.
Water falling down into the left thigh.
Front,
And bye.
The innermost core.
Left knee.
The left kneecap.
Sensing it from the inside out.
The left lower leg.
Shin.
And ka.
The left ankle.
Inner,
And outer ankle.
Achilles tendon.
The left heel.
The sole of the left foot.
The top of the foot.
The inside of the foot.
A left big toe.
The second toe.
The third.
The 4.
The small toe.
The tips of all tones.
The spaces between the tones.
The whole left foot.
The whole left leg.
From hip to toes.
The whole left side of the torso.
The whole left arm.
From shoulder to fingertips.
The entire left side of the body.
Alive and resting.
Sensing both heels now.
Resting on the earth.
Both calves.
Both backs of the knees.
Both backs of the thighs.
The sacrum and the lower back.
Resting heavily.
Feel the whole spine now.
From the base of the tailbone.
All the way up.
To the atlas at the top of the spine.
Both shoulder blades sinking into the earth.
The back of the neck.
The back.
Of the head.
The whole back body.
Surrendered to the support of the earth.
Sensing the whole body now.
Both feet.
Both legs.
The whole trunk of the body.
Front and back.
Both arms.
Both hands.
The whole head and neck.
The whole body.
Deeply resting.
.
.
Trillions of cells tiny living beings.
Alive and radiant with sensation.
Feel the boundary of the physical body.
The skin.
The largest organ of the body.
And feel the volume or density.
Of the whole body within.
The whole body,
Saturated with awareness.
Bathe in the warm light of presence.
Bringing attention now to the natural rhythm of your breath.
Simply observing.
Witnessing.
The body being breathed.
Notice where the breath enters and exits the body.
Feel the tip of the nose.
In the nostril.
Feel the cool touch of the inhale.
The slight warmth of the exhale.
Sense the breath moving through the nasal passages.
Sweeping along the back of the throat.
Feel the breath in the lungs.
The gentle rise and fall of the diaphragm.
A soft movement.
And the belly.
Rising with the inhale.
Falling with the exhale.
And now.
Could you imagine breathing in through the crown of the head?
Just imagine.
As you inhale breath and energy flowing in through the top of the head.
Water falling down the spine.
And as you exhale,
Flowing down and out.
Through the soles of your feet.
Inhaling through the crown of your head.
Exhaling out the feet the breath washing through the whole body like a warm,
Healing wave.
Let that go now,
Allowing the natural rhythm of breath to return.
Exploring now the experience of opposite sensations in the body.
To help balance the nervous system.
And create a state of deep equilibrium and rest.
Begin by welcoming the experience of heaviness throughout the whole body.
Feel the body becoming heavy.
Dense,
Sinking down into the earth.
Each lip.
Heavy.
Impossible to lift.
The whole body.
So heavy.
Surrendered to gravity.
And now,
Shifting to the experience of lightness.
Feel the body becoming light,
Buoyant,
Almost floating.
As if you could rise up off the ground,
Weightless,
Ethereal.
The whole body,
Light as a feather.
Light as a cloud.
And now welcoming both sensations simultaneously parts of the body feeling heavy.
Parts feeling light.
Heaviness and lightness existing together.
Let that go.
Welcoming now a sense of warmth spreading throughout the whole body.
Imagine lying in warm sunlight.
Golden rays bathing every inch of your skin.
Feel the warmth penetrating deep into the muscles,
The bones,
The very core of your being.
The whole body warm and soft and radiant.
And now,
Shifting to the experience of coolness.
A cool breeze flowing over the body.
Refreshing,
Soothing.
Feel the coolness on the skin spreading throughout the body.
The whole body cool and refreshed.
And now,
Welcoming both warmth and coolness at the same time.
Maybe warmth at the core,
Coolness at the surface.
Or warmth in some areas,
Coolness in others.
Warmth and coolness coexisting.
Notice how both experiences are present,
Here,
Now,
At the same time.
Let that go.
Welcome the experience of complete stillness in the body.
Every cell,
Every fiber.
Completely still.
As if the body were made of stone.
Total stillness.
And now,
Without moving the physical body.
Sense the experience of flow,
Of movement within.
The flow of blood through the vessels.
The subtle pulse of life.
Energy circulating,
Moving to wherever it is needed most.
Movement within the stillness.
And now,
Both stillness and movement together.
The body at rest.
And get alive with subtle motion within.
Stillness and flow.
Together as one.
Let all of that go now,
Resting in simple awareness.
Bringing your attention now to the space behind closed eyes.
The darkness or soft light that exists here in this inner realm.
Allow yourself to rest in this inner space.
Peaceful.
Say.
.
.
And now,
If it feels right.
Allow an image to arise of the most beautiful,
Peaceful,
Healing place you can imagine.
This might be a place from memory.
Somewhere you have been that filled you with peace.
Or it might arise from imagination.
Sanctuary created by your own inner wisdom.
Perhaps you find yourself beside a calm mountain lake,
Just after sunset.
The water is perfectly still.
Reflecting the soft pinks and purples of the sky.
The air is fresh and cool.
Carrying the scent of pine and earth.
You are surrounded by ancient mountains.
Solid and eternal.
Holding space for you to rest.
Or perhaps.
.
.
You find yourself lying beneath a canopy of stars.
Night sky stretches endlessly above you.
Countless stars twinkling in the darkness.
You feel the warm earth beneath you,
Supporting your body completely.
And the infinite cosmos above.
Reminding you of the vastness of existence.
Allow yourself to rest now in your sanctuary,
Whatever form it takes.
Feel the support of this place.
The safety,
The peace.
There is nothing to do here.
Nothing to fix or solve or figure out.
Only rest.
Only present.
Only this moment.
Feel yourself held here.
Between earth and sky,
Held by life itself.
You are safe.
You are whole.
You are exactly where you need to be.
And now,
Letting even the images dissolve.
Releasing the sanctuary,
The visualization,
Any form or shape.
Simply resting back into spacious awareness itself.
Imagine the boundary of your body softening.
Becoming permeable,
Beginning to dissolve the sense of inside and outside merging.
Becoming one.
Allow yourself to become absorbed in an ocean of awareness.
Vast,
Boundless,
Peaceful.
You are not separate from this awareness.
You are this awareness.
Let attention be as vast as the sky itself.
Be willing to dissolve,
To let go,
To simply be.
There is nothing to hold on to.
Nothing to figure out.
Nothing to do.
Only this.
Only here.
Only now.
Resting in pure awareness.
Resting in your true nature.
Bring back your sankalpa.
From this deep place of rest.
Welcome your heartfelt intention once more.
Feeling its truth resonating through your entire being.
Let your sankalpa settle like a sea.
Planted deep in the fertile soil of awareness.
Trust that it will grow and blossom in its own time.
Gently begin to welcome back the awareness of your breath.
Feel the gentle rhythm of breath in the body.
The rise and fall.
Begin to sense the body resting on the earth.
Feel the weight of the body.
The density,
The physical form.
Feel the back of the body in contact with the ground.
The heels,
The calves,
The backs of the thighs.
The sacrum,
The shoulder blades.
The back of the head.
Begin to sense the environment around you.
The space of the room.
The sounds nearby.
Deepen your breath now.
Take a deep breath in through the nose.
And exhale through an open mouth.
Again,
Breathing in deeply.
And releasing softly with a sigh.
One more time,
A deep,
Slow breath in… You might pause at the top and take two sips of air.
And letting it all go gently.
Returning to the natural rhythm of your breath through the nose.
Before you begin to move,
Take a moment to notice how you feel.
Notice any sensations that might be present.
Notice the quality of your mind.
May be calmer.
Maybe more spacious.
Notice your emotional state.
Any peace or ease that has arisen.
Whatever you meet.
Let it be here without judgment.
Without expectation.
Whatever you have cultivated here,
Know that it is yours.
You can return to this place of deep breath whenever you need.
And know that awareness is a practice.
With each return.
With each moment.
It becomes more easeful.
More gentle.
When you feel ready.
Begin to invite small movements back into the body.
And wiggling of the fingers,
The toes.
Gentle nodding the head from side to side.
Maybe circling the wrists,
Rolling the ankles.
Maybe reaching the arms overhead for a long stretch,
Pointing through the toes.
If it feels right,
You might draw the knees gently toward the chest.
Giving yourself a hug,
Rolling from side to side.
Then slowly rolling onto your right side,
Pausing here for a full breath.
Take your time,
There is no rush.
Honor this transition.
From the inner world back to the outer world.
When you feel ready.
When you feel ready,
You might slowly press yourself back up to a comfortable seated position.
Or you may choose to remain lying down for as long as you need.
Slowly.
.
.
In your own time.
Begin to softly blink your eyes open.
Letting the light of your space back in.
Thank you so much for choosing to practice with me today.
Know that the benefits of yoga nidra of any practice of presence are cumulative.
The more you practice.
The more easily you will access these states of deep rest.
And the more profound the effect will be in your daily life.
May the peace you have cultivated here today ripple out into your life and into the world around you.
May you carry this sense of ease and presence into your interaction with others.
May you be happy.
May you be healthy.
May you be peaceful.
And may you be free.
You
