Welcome to the practice of Yoga Nidra.
This particular Yoga Nidra is offered to provide you with deep rest and healing.
So find a comfortable position to lie down and come into Shavasana.
In Shavasana,
We lie on our back,
Legs slightly apart,
Arms slightly away from the body with the palms of your hands turning upward.
Or if you find it more comforting,
You can place your palms on your belly and heart.
Always be sure that you are warm and place a blanket on top of you if needed.
Now adjust your body until you are completely comfortable and let go.
Close your eyes now,
Letting your eyelashes just gently kiss.
Take a deep breath in through your nose and a long,
Slow exhale.
There is nothing to do in this practice.
Simply listen and be.
Let your awareness remain awake while your body enters into yogic sleep.
You may slip into a dream space,
That's okay.
Just simply return to the sound of my voice when it comes back to you.
And waking is exactly where you're meant to be.
Allow yourself to become calm and steady.
Let your shoulders drop towards the ground.
Release any tension in your hands.
Feel the tiny muscles around the corners of your eyes and mouth soften.
Let worries melt away.
Become aware now of the sounds in the far distance.
Move from one sound to the next without naming it.
Now bring your attention to the sounds inside the room,
Inside your body.
Visualize the room you're in.
Seeing your body lying perfectly still,
Cradling you.
Notice all the points where your body meets.
From this place of rest,
You will state your heart's intention or sankopa.
This is your soul's deepest desire and intention for the practice.
Sit in your heart and wait for your sankopa to arise.
If none does,
You can consider using,
I am brave and resilient.
I radiate and receive love.
State your sankopa now silently to yourself three times.
State it as though it were already true.
Planting it in the fertile soil,
Watering it with your breath.
And then we're going to rotate the consciousness through the body now.
Allow your awareness to gently move from point to point as I name each part.
If you drift away,
Simply come back to the sound of my voice and join me where you are.
Bring your attention to the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the hand,
Lower arm,
Right shoulder,
Waist,
Right hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the left hand,
Back of the hand,
Lower arm,
Left shoulder,
Waist,
Hip,
Left thigh,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back of the body,
Right shoulder blade,
Left shoulder blade,
The spine,
The whole back,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Left eye,
Tip of the nose,
Lips,
Chin,
Jaw,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Center of the chest,
Whole left leg,
Whole right leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
The whole body,
Become aware of the whole body,
The space around the body,
Where body meets space,
Bring your awareness to the whole body on the floor,
The body in relation to the floor,
The points where the body meets the floor,
Now feel where your breath enters the body,
How it moves the body,
Silently count backwards now from 27 to 1,
If you lose track or you finish,
Simply start again,
Deeply resting,
Let go of the counting now,
Feel a sensation of heaviness in the body,
Become aware of the weight in your bones,
Sinking into the earth,
Muscles giving way to gravity,
Now awaken the feeling of lightness,
A sensation of lightness and weightlessness in all parts of the body,
Like floating through space,
Now bring the two feelings together,
Heavy and light together,
Experience the feeling of cold,
Imagine walking on cold earth in winter,
Your feet becoming very cold,
Your hands cold,
Awareness of cold,
Now bring on the sensation of heat,
Hands and feet warming,
Whole body radiating heat like the hot sun in summer,
Now turn to pain,
Bring on the experience of pain,
No need to brace against it or turn away from it,
Walk deeper into the pain,
Now awaken the feeling of pleasure,
Notice what it feels like and where you feel it,
Pain and pleasure together,
Recall a feeling of longing,
Of lacking something you desire,
Now welcome the feeling of abundance,
The fullness of abundance,
Longing and abundance together,
And now the feeling of love,
True and unconditional love,
Rest here in your heart,
In the feeling of love,
Bring your mind now to the space between your eyebrows and hold your attention there,
I will name several objects and as I name each one,
Visualize it and let it go,
Lovers embracing,
Frost on green leaves,
A stormy sea,
A child reaching out to be held,
A yellow rose,
A bag of stones,
Golden moonlight on the river,
A woman crying into her hands,
A ripe strawberry,
Bare feet on snow,
A cricket molting,
A father bandaging a child's wound,
Red maple leaves against a clear blue sky,
Hold your mind there on the clear blue sky,
Rest in the blue sky mind,
Letting any thoughts or feelings pass like clouds,
Become aware again of your body in space,
Notice how the body feels,
Imagine the room you are in,
Feel the weight of your body on the earth,
As you awaken,
Bring your attention to your fingers and your toes,
Move them if it feels good to do so,
And when you are ready,
You may open your eyes,
Knowing that you have experienced deep and healing rest,
The practice of yoga nidra is now complete.
