Welcome,
This is Kohane.
We begin a short practice of Yoga Nidra.
Yoga Nidra is a practice of deep relaxation.
The body rests deeply while awareness remains gently awake.
Take a moment to prepare your space.
Remove watches,
Glasses or jewelry.
Remove anything that feels tight or uncomfortable.
Let the room be quiet and calm.
Self-lighting and drawn curtains are helpful.
Use a blanket for warmth if needed.
A night mask or a small pillow may also be used.
Lie down on your mat or bed.
Allow the body to rest in a natural straight alignment from head to toe.
Let the legs fall slightly apart.
The arms rest about six inches away from the body.
Palms facing upward.
Release any tension in the body.
Gently close the eyes and let awareness rest in the quiet space around the body.
This position Shavasana supports the body in deep relaxation.
During Yoga Nidra,
The body remains still and the eyes stay softly closed.
If small adjustments are needed,
Allow the mouth so that ease and comfort can be fully present.
Take a slow gentle breath and with the exhale,
Feel the tension of the day gently releasing from the body and mind.
Another gentle breath in.
With the inhale,
A sense of calm spread through the body.
With the exhale,
Any remaining tightness softly flows out.
With each breath,
The body rests more deeply and the mind becomes quiet.
Sleepiness may appear.
If it does,
Awareness can simply return.
With practice,
It becomes possible to rest deeply while remaining aware.
Now quietly within.
In this practice,
I remain gently awake and aware.
Let awareness rest with the sound of the voice.
There is no need to think about the meaning.
No need to analyze.
Simply allowing awareness to rest in the sound.
If thoughts arise,
Be aware of them and allow awareness to return.
With the eyes closed,
A gentle awareness of the space around the body.
The space surrounding the body.
The floor supporting the body.
Sounds near or far.
The temperature of the air.
And then gently,
Awareness returning from the space around the body.
Back inside.
Settling.
Awareness of the whole body.
From the crown of the head to the tips of the toes.
The whole body.
I am aware I am practicing yoga nidra.
Silently once within.
I am aware.
I am practicing yoga nidra.
Now we begin the rotation of awareness.
Awareness moves through the body.
I will name different parts of the body.
As each part is mentioned,
Simply let your awareness touch lightly there.
There is no need to concentrate and no need to move.
Simply remain at ease.
Any tension that may be held in the body can gently soften and dissolve.
Beginning to flow naturally.
Beginning with the right side.
Become aware of the right hand.
The right thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the right hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Right armpit.
Right side of chest.
Right waist.
Right hip.
Right thigh.
Knee.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
All the toes of the right foot.
The whole right side of the body.
Become aware of the left hand.
The left thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Left armpit.
Left side of chest.
Left waist.
Left hip.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
All the toes of the left foot.
The whole left side of the body.
Now gently move awareness to the back of the body.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The whole spine.
Back of the neck.
Back of the head.
The part of the head touching the floor.
Now gently move awareness to the front of the body.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrows center.
Right eye.
Left eye.
Right eyelid.
Left eyelid.
Right temple.
Left temple.
Right ear.
Left ear.
Nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Upper jaw.
Tongue.
Throat.
Lower jaw.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Center of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Pelvic floor.
No effort is needed.
Simply be aware.
Whole torso.
Both arms.
Both legs.
Neck.
Whole head.
The whole body.
The whole body.
Awareness rests with the natural breath.
There is nothing to change.
Just sensing the breath as it happens by itself.
With the inhale a subtle expansion.
With the exhale a gentle softening.
Rest here for a while.
With deep breath and the subtle movements within the body.
Let the breath remain natural.
If it feels natural,
Awareness gradually returning to the space around the body.
The floor beneath the body.
Sounds.
The temperature of the air.
Gently begin small movements in the fingers and toes.
Let the head softly turn from side to side.
If it feels natural,
Stretch the arms overhead.
Lengthening the whole body.
Gently releasing.
When you feel ready,
Keeping the eyes softly closed.
Slowly rolling onto one side.
Take a moment there.
Then gradually rise.
Letting the head come up last.
Come to a comfortable seated position.
Bring the palms together in front of the chest.
Let the thumbs rest gently at the center of the chest.
With the inhale,
Gently lengthen the spine.
With the exhale,
Softly draw the chin in.
Allowing the back of the neck to lengthen.
Then when it feels natural,
Gently open the eyes.
The practice is complete.
Take a few quiet moments to rest in this awareness.
Thank you for practicing with me.
