Welcome to your practice of Yoga Nidra.
Begin your practice by finding a comfortable lying position.
Feeling supported by the surface your body is resting upon.
Allow your eyes to close gently.
Taking time to settle into a position that feels just right.
During Yoga Nidra you are guided to notice and feel physical sensations.
The breath,
Emotions,
Thoughts and feelings of well-being or joy.
And to experience yourself as the witness of all of these comings and goings.
Whatever you experience is perfect just as it is.
Now simply rest at ease and follow my guidance,
Allowing my voice to become your voice.
As you welcome whatever is arising in your body and mind.
Are learning to remain at ease.
While you discover the place within that is always at ease and peaceful.
Witnessing presence that is welcoming everything.
Now feel your body settling completely into stillness.
Bring attention to your senses.
Notice the taste in your mouth.
The sounds around you.
Smells.
Images or colors behind your eyelids.
The touch of the air in your skin.
Your senses open and alive.
Now gently bring your attention to your intention for this practice,
Your sankalpa.
Ask yourself,
How would I like to feel during this practice and after it ends?
Maybe you would like to feel more calm.
More peaceful or more at ease.
Maybe you wish to release stress,
Physical tension or difficult emotions.
Your intention can also be very simple.
Perhaps your intention is to stay present and aware during the whole practice.
Whatever your intention is,
Allow it to gently appear in your mind.
Feel this intention as a quiet support.
Inside you.
Helping you stay present and aware during this practice.
Let this intention spread through your body and mind.
Notice how this intention can support you not only now but also in your daily life.
Now allow an inner place of safety and comfort to appear in your mind.
This can be any place where you feel calm,
Safe and relaxed.
Maybe it is a place in nature.
A quiet room.
And beach.
A forest.
Or mountain.
Imagine this place using all of your senses.
Notice the sounds around you.
Notice any smells.
Maybe there are colors or shapes you can see.
Sense the feeling of safety,
Comfort and ease in this place.
Allow your body to relax more deeply as you connect with this feeling.
Notice where in your body you feel warm.
Calm or relaxed.
Remember that this inner place of safety is always available to you.
You can return to it anytime during this practice or in your daily life,
Whenever you need to feel calm and supported.
Now simply allow the sound of my voice to guide you.
We will gently bring awareness to different parts of the body.
As I name each area,
Simply notice any sensations that are present.
You may feel warmth,
Coolness.
Heaviness or lightness.
Or you may not feel anything at all.
Whatever you notice is perfectly okay.
There is nothing you need to change or do.
Just observe what is here in this moment.
Now bring your attention to the right side of your body.
Your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
Brace.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of the chest.
Ways.
Thigh.
Me.
Huh.
And cool.
Heal.
Soul of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third.
Force.
A little toe.
Now shift your attention to the left side of your body.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
Race.
Four arms.
Elbow Upper arm.
Shoulder.
Armpit.
Left side of the chest.
Weight.
Bye.
Me.
And cool.
Heal.
Sole of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third.
Forth.
A little too.
Bring awareness to the back of the body.
Right buttock.
Left button.
The entire lower back.
Middle back.
Upper back.
Shoulder blades.
Back of the neck.
Back of the head.
Crown of the head.
Now to the front of the body.
Forehead.
Rai Temple.
Left temple.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Nose.
Tip of the nose.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
The center of the chest.
Right side of the chest.
Left side of the chest.
Solar plexus.
Navel abdomen.
Pelvis.
Now sense your entire leg.
Your entire left leg.
Both legs together.
Right arm.
Left arm.
Both arms together.
The whole back of your body.
The whole front of your body.
The entire head.
The whole body as one field of awareness.
Breathing softly and naturally.
The whole body lying here,
Resting in stillness.
Supported and helped.
Now bring awareness to the breath.
Feel the gentle rise and fall of the abdomen with each inhalation and exhalation.
Notice how the breath moves effortlessly.
No need to control or change it.
Simply feel the body breathing itself.
Inhale,
Expansion and lightness.
Exhale,
Release and grounding.
Notice how each breath connects you deeper to a sense of ease and balance.
Now bring your attention to the field of sensations and emotions within.
Notice what is present in this moment.
Perhaps peace,
Perhaps restlessness,
Warmth or coolness.
There is no need to analyze or name.
Simply sense.
Now invite a feeling of joy,
Not necessarily excitement,
But a quiet joy,
The joy of being alive.
Where in your body do you feel this sense of joy or well-being?
Perhaps in the heart.
In the belly Let this sensation of joy expand gently.
As true light is spreading through the body.
Now imagine an opposite feeling.
The absence of joy.
Heaviness or dullness.
Notice where this is felt in the body.
Allow both sensations to exist.
Joy and its absence,
Side by side,
Without conflict.
This is inner balance.
The ability to hold both comfort and discomfort.
Feel yourself resting as the vast awareness that allows all sensations and emotions to come and go.
You are the still lake beneath the ripples.
Now bring to mind an image that evokes joy and balance for you.
Perhaps it's sunlight filtering through trees.
A calm ocean at sunrise.
The laughter of a friend.
See this image clearly in your mind's eye.
Using all your senses.
See the colors,
Feel the air.
Hear the sounds,
Sense the peace in this place.
Imagine now walking through a beautiful landscape.
A gentle path surrounded by nature.
The earth is soft beneath your feet.
The air,
Pure and fresh.
You feel the sun warming your skin.
A soft breeze on your face.
Each step fills you with ease and presence.
You are in harmony with everything around you.
Ahead of you is a radiant golden light.
Warm,
Inviting,
Peaceful.
You walk towards it.
And let it surround you.
This light represents joy and inner peace.
The qualities already within you.
Feel it entering through the crown of your head.
Spreading through your entire being.
To your heart.
Your hands,
Your legs.
Your feet.
Until your whole body glows in golden light.
This is the light of your true nature.
Steady,
Peaceful,
Radiant.
Now imagine yourself seated or standing within this golden light.
You feel grounded and clear,
Open and calm.
Whatever arises in life,
You can return to this state of balance and joy within.
Here,
There is nothing to fix or change.
Everything simply is.
Repeat silently within.
I am peace itself.
I am the witness of all experiences.
I rest in joy and calm presence.
Begin to bring your awareness back to the breath.
Notice the natural rhythm of your breathing once again.
Feel the gentle contact between your body and the surface supporting you.
Become aware of the space you are in.
The sounds around you.
Sense your fingers and toes,
Small movements returning.
Take a deep and nourishing breath in.
And exhale fully,
Releasing.
If you wish,
Bring your palms together over your heart.
Feel gratitude for this moment.
For your body,
For the awareness that is always present.
Know that the qualities of joy and inner peace will accompany you throughout your day.
When you feel ready,
Slowly begin to open your eyes.
Returning to the present moment.
Refreshed,
Whole and aware.
Yoga Nidra practice is now complete.
