Welcome to your Air Yoga Nidra practice.
This practice will uplift you,
Bringing you vitality and creativity.
It will guide you in allowing your thoughts and emotions to flow freely so you can experience acceptance,
Trust and pure love.
Try to stay aware and awake during the practice and simply follow my guidance.
Begin by lying down in Shavasana.
Feet hip-width apart and hands alongside the body,
Palms up.
Make sure you are feeling warm or use a blanket to stay warm as you transition into relaxation.
Adjust your position to make sure you are comfortable.
Then stay completely still for the time of the practice.
Eyes closed,
Become aware of your body lying on the ground.
Feel the texture of the surface supporting you.
Feel the texture of your clothes or cover on your skin.
Take a deep breath and as you exhale,
Relax.
Take another deep breath and as you exhale,
Relax even more.
Take one more deep breath and as you exhale,
Relax completely.
Notice the sounds around you,
Moving from one sound to the next without naming them.
First the sounds outside the room.
Notice every single sound.
Now the sounds in the room.
Every single sound.
Listen to my voice guiding you through the practice.
Listen to your breath,
To your heart beating in your chest.
Let go of the sounds now.
Just listen to my voice as I guide you through the practice.
Now create or remember your Sankalpa,
Something extremely important to you.
An intention,
Dream or vision dear to your heart that you would like to manifest in your life.
Make it a short and simple positive statement in the present tense.
Memorize it word by word.
Then clearly repeat it to yourself mentally with faith and trust three times.
Now let me guide you through parts of the body.
No need to do or think anything,
Just bring your attention to the body parts as I name them while remaining completely still.
Become aware of the space between the eyebrows,
The Ajna chakra.
Bring your attention to the pit of the throat or Vishuddhi,
The right shoulder,
Right elbow,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Back to Vishuddhi,
Pit of the throat.
Now bring your awareness to the left shoulder.
Now bring your attention to the pit of the throat or Vishuddhi.
Now bring your attention to the pit of the throat or Vishuddhi.
Now bring your attention to the pit of the throat or Vishuddhi.
Now bring your attention to the pit of the throat or Vishuddhi.
Elbow,
Shoulder,
Back to Vishuddhi,
Pit of the throat.
Continue to Anahata,
The center of your chest where the ribcage meets.
Then move to the right breast.
Manipura or solar plexus.
Swadhisthana or sacral chakra below the navel.
Move your attention to the right hip,
Right knee,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Ankle,
Knee,
Back to Swadhisthana,
Below the navel.
Now bring your awareness to the left hip.
Left knee,
Ankle,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back to Swadhisthana,
Below the navel.
Go back to Manipura,
Your solar plexus,
Anahata,
Center of your chest,
Vishuddhi,
Pit of the throat,
Back to Agnya,
Between the eyebrows.
Feel your whole body.
Now bring your attention to your breath.
Observe your chest and belly subtly moving up and down.
The breath is flowing with ease like a gentle breeze.
Feel prana,
The life force energy,
Flow through your whole body with each inhale and exhale.
The breath is calm and relaxed.
Prepare to internally count down your breath from 27 to 1,
On each out-breath.
As you observe your chest slowly rise and fall at each count.
If you lose count,
Simply start over.
Let's begin.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Continue on your own now.
Now,
I'm going to take you through opposite physical sensations.
Imagine the sensations and make them feel real.
Feel the stillness in the air.
Notice how your toes,
Feet and legs move.
How your fingers,
Hands and arms are still.
How your mind is still.
Feel the stillness in your whole body.
Now,
Feel movement.
Feel a soft wind glowing on your face.
Glowing in your hair.
Feel the air entering your lungs and circulating through the body.
The blood circulating through your body.
Notice the gentle movement of thoughts and ideas in your mind.
Feel movement in your whole body.
Let go of both sensations now.
Now,
Let go of your mind.
Let me take you on a journey.
Visualize yourself in a forest on a pleasantly cool autumn day.
The trees around you have beautiful various shades of green,
Yellow,
Red and brown.
As you walk,
You can hear the wind whistling in the treetops.
The sound of dried leaves crushing beneath your feet.
Stop and proceed to lie down in the leaves.
Feel the thick and comfy bed of dried leaves covering the ground beneath you.
Smell their crisp scent as they start to compost.
Feel the gentle coolness of the fresh breeze on your face.
Feel completely held,
Grounded and safe.
Feel your body completely relaxed on the ground.
Look up at the clear sky above you.
A few clouds are slowly drifting away.
As the wind blows,
Notice the leaves flying and swirling all around.
As the wind settles,
The leaves slowly fall on the ground.
On your face.
Feel the roughness of the dried leaves on your skin.
The wind starts to blow again,
This time more strongly.
Feel your body slowly lift up from the ground.
Feel your body become lighter and lighter as it slowly drifts up in the air.
Feel invigorated from the cool wind caressing your body.
Cleansing your aura.
Allowing your thoughts,
Ideas and emotions to move with ease.
Feel fully present and alive.
Inhale deeply and feel the fresh air filling up your chest.
Awakening your heart center.
See it shine with a bright emerald green glow.
Bringing you a feeling of trust,
Acceptance and pure love.
Notice how it feels to be centered in your heart.
Notice how your body and mind feel light and alive.
You feel alive,
Uplifted and joyful.
Feel the pleasant shift within you.
A sense of deep inner joy.
As the wind gently drops you off on the bed of leaves again,
You feel completely refreshed,
Revitalized and inspired.
Ready to move on with your day.
Now,
Return to your sankalpa.
See it clearly,
Remembering it word by word,
And repeat it to yourself mentally three times.
Slowly return to your physical body.
Begin to notice your breath.
Feel the support of the ground beneath you.
Now notice the sounds around you.
Maintain your eyes closed and observe the room you are in.
Start to bring gentle movements to your fingertips and toes.
Stretch your arms and your whole body.
You can stay on your back and allow yourself to fall into a deep restorative sleep.
With eyes closed,
Roll to the right side and slowly come up to sit.
Feel the after-effects.
The practice of yoga nidra is now complete.
