Welcome,
This is your time to rest.
We'll practice yoga nidra,
Sometimes called the yogic sleep and it's not about trying to fall asleep,
But more about entering a state between wakefulness and dreaming,
Where the body can deeply relax and the nervous system can restore itself.
And often people do drift into sleep and that's perfectly okay.
Simply know that whatever happens,
The practice is working for you.
So now,
Lie down comfortably on your back,
Allow your legs to fall open,
The feet out to the sides,
Arms resting gently and the palms facing upward.
Take a few moments to adjust your position,
Whether you'd like to place a pillow beneath the knees and I advise that you cover yourself with something warm as your body temperature will likely drop.
Get into a position where the body feels completely supported.
And then you can close your eyes if they aren't already closed and allow yourself to arrive into this moment.
And giving yourself the permission to surrender,
There's nothing left to do.
This is your time to simply be.
And with that,
You feel your body sinking into the surface beneath you,
Each breath drawing you deeper into comfort and each exhale releasing the grip of the day.
Now,
Bring to your mind your sankalpa,
Your heart's resolve.
It's a short positive statement said in the present tense.
Perhaps it's something like I am safe or I rest well and whatever it is,
Repeat it silently three times,
Letting it settle deep into your awareness and move your consciousness gently through the body.
We'll begin with the right hand thumb,
Index finger,
Middle finger,
Right finger,
Little finger.
Now moving into the palm of the right hand,
Back of the hand,
Wrist,
Forearm,
The elbow,
Upper arm,
Shoulder,
Right side of the chest,
Right waist,
Thigh,
Shin bone,
Heel,
Heel,
Bones,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the foot.
And moving into the big toe,
Second toe,
Third,
Fourth and little toe.
Now,
To the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
And little finger.
Palm of the left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left chest,
Waist,
Thigh,
Shin bone,
Heel,
Left hip,
The thigh,
Left shin bone,
Calf,
Heel,
Sole of the foot,
Top of the foot,
The left big toe,
Second,
Third,
And little toe.
Now,
Move your awareness to the back of the body,
Right shoulder blade,
Left shoulder blade,
The back of the neck,
The spine,
Lower back and the hips,
The front of the body,
The belly,
Chest,
Throat and the face,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
The right cheek,
The left cheek.
Now,
Moving gently to the upper lip,
Lower lip and the jaw.
Now,
The whole body lying here in stillness.
And bring your attention to the breath.
Notice the natural flow of air moving in through the nose and out through the nose.
And feel how each exhale carries you deeper into rest.
If the mind drifts,
Simply return to the breath,
Feeling the rise and fall of your chest and of your belly.
And once again,
Bring to mind your sankalpa.
Repeat your intention silently three times as though planting a seed deep within the heart of your awareness.
And allow my voice to fade.
There is nothing more you need to do.
Let go of all effort and drift into rest.
Your body is heavy.
Your mind is clear.
Your breath is soft,
Soothed,
Nourished,
Safe.
And if sleep comes,
Welcome it.
If not,
Simply remain in this quiet space of stillness.
And our practice of yoga nidra is complete.
