So taking a few moments here.
To find a position where you can be completely still.
Supporting your body with any props,
Bolsters,
Blankets,
Pillows.
Until she can be comfortable.
Let your feet fall away from each other.
Palms of the hands facing up And take a few moments to make any final adjustments or movements.
And then start by taking a deep breath in through your nose.
As you exhale through the mouth,
Feel the weight of your body sinking into your support,
Into the floor or your bed.
Deep inhale through the nose.
Open your mouth,
Exhale all the air out and release the effort of holding yourself up.
One more just like that.
Deep inhale through your nose.
Open your mouth,
Sigh it out and just allow the earth to hold you.
To start to become aware of any sounds around you.
So starting from maybe the more distant sounds outside the room,
When you come in,
Notice if you hear anything inside the room you're in.
Maybe the sound of your own breath.
And slowly start to bring your awareness inwards.
You're entering the state of Yoga Nidra.
Tell yourself I'm practicing yoga nidra.
I am awake and I am deeply relaxed.
So during your practice,
Just follow the sound of my voice.
Trying to stay awake but if you fall asleep it's completely natural and normal Whenever you're awake Follow the sound of my voice.
Now start to bring your awareness to your heart center,
The space of your heart.
Just holding your awareness at heart center.
Think of an intention for your practice,
A sankalpa.
So it can be a positive statement in the present tense.
It's usually something Bye.
Want a little bit more of in your life.
It can be something like I am at ease or I am resting.
Or I am strong.
I am in us.
Something that's on your mind right now that you want to bring a little bit more into your life and if nothing comes to you right now it's completely okay You can just say,
I am resting.
And when you find your sankalpa,
Your intention,
Just repeat it quietly to yourself three times.
Just allowing that to settle in your heart center.
I will be naming different body parts and as I name them,
Bring your awareness to that area in your body.
You don't need to move it or do anything specific.
Become aware of that body part.
And let your attention land in that area.
And as soon as I name a different body part,
Just allow your attention to move away.
So starting by bringing your awareness to the right hand thumb.
Index finger.
Middle finger.
Frank Singer.
And the right pinky.
Palm of the right hand.
Back of the right hand.
The right wrist.
Forearm.
Elbow.
Upper arms.
Shoulder.
Right armpits.
Great waste.
Five the right way.
Cats.
Right peg hole.
Heel of the right foot.
Sole of the right foot.
Top of the front.
Bring your awareness to the right big toe.
Second tone.
Third toe.
Fourth toe.
Ancestor And then bring your awareness to the left hand thumb.
Index finger.
Middle finger Reindeer.
And pinky.
Palm of the left hand.
Back of the left hand.
The left wrist.
Forearm elbow.
Upper arm.
Shoulder.
The left armpit.
The left waist.
Bye.
Yeah.
Left ankle.
You heel of the leopard.
Sole of the left foot.
Top of the foot.
The left big toe.
Second tone.
So tall.
Fourth toe.
And freestyle.
Bringing awareness to the heels.
The calves.
Back of the knees.
By glutes.
The entire spine.
The shoulder blade.
Back of the neck.
Back of the head.
The crown of the head.
The forehead.
The right eyebrow.
Left eyebrow.
The space between your eyebrows,
Your third eye.
Right temple.
Love temple.
Right island.
Left island.
Right cheek.
Left cheek.
Gnomes.
Upper lip.
It can go a long way.
10.
Top.
Front.
Bright colorful.
Left collarbone.
Right side of the chest.
Left side of the chest.
And heart center.
The center of your chest.
Abdomen.
Nigger.
Pelvic floor.
Open your awareness to the right leg.
Left leg.
Both legs together.
Right arm.
Left arm.
Both arms together.
For your awareness.
Your hand.
The whole body.
The whole body.
The whole body heavy and relaxed Allow your awareness to rest on the whole body.
Now become aware of your natural breath.
Don't change it,
Just notice.
The gentle rhythm of your breath.
Notice the rise and fall of your chest.
That is.
Your belly expand as you breathe in.
And soften as you breathe out.
Noticing your heart center.
Rise as you breathe in.
And soften.
As you breathe out.
Now imagine that your breath is flowing in and out directly from the space of your heart.
As you breathe in,
The heart space expands.
As you breathe out,
The heart softens.
And releases any weight Visualize the breath as.
.
.
A gentle tide moving in.
And out through the center of your chest.
The heart expands and opens as you breathe in.
And the heart relaxes and settles as you breathe out.
Now start to count.
Through breaths backwards from 11 down to 1.
So inhale,
11.
Exhale,
11.
Inhale,
10.
Exhale,
Tap your feet.
Continue like that.
In long days.
Counting all the way down to one.
To get distracted and lose count.
To start from 11 again.
And if you reach one.
Mr.
Kermilevich.
And count down.
Keeping awareness in the rise and fall your heart center.
Me counting down from 11 down to 1.
Now let go of the counting.
And just bring awareness back to you.
And rise and fall.
About your heart center.
With your breath.
Feel your body expand as you breathe in.
And soften as you breathe out.
Feel your body expand and open as we bend.
And soften and settle.
As you breathe out.
Now letting that go,
Draw your attention back to the center of the chest.
And space of the heart.
And just imagine a soft golden light glowing at your heart center.
With every breath,
The light grows warmer and softer.
Visualize this light as invitation to go inward.
Into your heart center.
Just noticing the warm,
Soft light.
There's nothing to fix or change Just going inward,
Feeling the sense of kindness spreading from your heart.
Have a good day.
Visualize this light.
Growing bigger and bigger and spreading from your heart to the rest of the body.
We're home.
You are safe.
Don't worry though.
Black as golden lights.
Spread all over your body.
Feel the sense of profound kindness moving from your heart.
Flowing down your arms to your fingers down your torso and your legs to your feet.
Imagine every cell of your body.
Being big in this light of self-acceptance and love.
You are home.
And mercy.
All right now.
Now.
Let that visualization fade away.
And as the light dissolve.
Leaves a deep,
Spacious silence.
I'm not doing a practice anymore.
I'm simply being.
I'm just here.
Your heart is open.
Your body is still your mind is quiet.
The heart is open.
The body is still.
The mind is quiet.
Sink into this vast,
Dark,
Peaceful space and just rest here in stillness.
There's nothing to do nor to be.
This year.
Rest.
And stillness.
From this vast,
Dark,
Peaceful space.
This deep place of being.
Let your sankalpa echo.
Long as it's long.
But as a vibration within your heart.
Feel your Sankalpa vibrate in your heart center.
Repeat your intention to yourself three times.
Letting the words land in your hearts.
Feeling the truth of these words in every cell of your body.
You can stay in this deep state of peace for as long as you need.
No need to be awake,
I'll wake up.
That will leave you in silence.
The practice of yoga nidra is now complete.
