Welcome to this practice of yoga nidra.
I invite you now to find your way into a comfortable lying down position,
Perhaps supporting the backs of the knees,
Supporting the head and perhaps taking a blanket over the body so that you're extra warm and cozy.
So in this position now the body should feel so comfortable allowing the body to just simply land into this shape,
Adjusting everything your body,
The position,
Your clothes,
Until you're completely comfortable.
During yoga nidra there is no need for any physical movement and now just allowing the eyes to gently close,
Taking a deep breath in and a slow breath out.
So in the practice which follows you're going to develop a feeling of complete relaxation within the body.
It's not necessary to make any movements or deliberately relax your muscles,
Just simply develop a feeling of deep relaxation.
Take another lovely deep breath in and a slow breath out.
So this deep sense of relaxation is like the feeling you have just before you go to sleep,
When relaxation becomes deep but sleep doesn't quite come.
So trying to stay awake if you can but of course if you do fall asleep that's perfectly okay,
Just trusting that the body will still be consciously listening.
During yoga nidra you're functioning on the levels of hearing and awareness and the only important thing to do is to simply follow the sound of my voice.
Try not to analyze my instructions as this may disturb your relaxation.
Just simply follow my voice with total attention and feeling and if thoughts come to disturb you from time to time do not worry,
Just continue with the practice.
Another deep breath in and a slow breath out.
We will now begin a rotation of consciousness,
A rotation of awareness by taking a journey through the different parts of the body.
As quickly as they are named you can simultaneously become aware of that part of the body,
Keeping yourself alert but trying to not concentrate too intensely.
The practice of yoga nidra begins now.
Bringing your awareness to the right side of your body,
Into the right hand,
The right hand thumb,
Second finger,
Third finger,
Fourth finger and fifth finger,
The palm of the right hand,
The back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The right armpit,
Right waist,
Right hip,
Right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Becoming aware now of the left side of the body,
The left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger and fifth finger,
The palm of the hand,
The back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
Shoulder,
Armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The left ankle,
The heel,
The sole of the left foot,
The top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Now bringing your awareness to the back of the body,
Become aware of the right shoulder blade,
The left shoulder blade,
Right buttock,
Left buttock,
The whole of the spine,
The whole of the back together.
Now bringing your awareness to the top of your head,
The forehead,
Both sides of the head,
The right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right cheek,
Left cheek,
Right eye,
Left eye,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right side of the chest,
The middle of the chest,
The left side of the chest,
The navel,
The abdomen.
Bringing awareness now to the whole of your right leg,
The whole of your left leg,
Both legs together,
The whole of your right arm,
The whole of your left arm,
Both arms together,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and the front of the body together.
The whole of the body together.
The whole body on the floor or your bed,
Your support.
Become aware of the body lying wherever you are in your space.
Allow the body to be here in deep rest.
Become aware of your breath,
The natural breath as it moves in and as it moves out.
Lying quietly here,
Full awareness,
Deep relaxation,
Nothing to do,
Nowhere to be.
Allowing the body to rest,
Deeply in rest.
You can stay here for as long as time will allow,
Resting in awareness,
Resting in this peaceful state.
Take a moment to recognize the time that you have spent today allowing the body and the mind to be at rest.
Thank you for practicing yoga nidra with me.
I will see you very soon.
Namaste.
