Welcome to this practice of Yoga Nidra.
You're going to find yourself into a comfortable lying position on your back.
Place something underneath the knees to ease the low back.
Underneath the head or neck just allowing the mind to be slightly higher than the chin so it can relax.
And perhaps a blanket over the body and a pillow or soft fabric over the eyes.
Let the legs be hip distance apart and the feet fall out naturally.
And take the hands away from the body turning the palms up towards the sky allowing the shoulders to soften down.
Allow yourself to find the most symmetrical lying position between the two sides of the body as though an imaginary line is drawn from the crown down through the center and between both feet.
Re-adjust the body making it more comfortable and more symmetrical.
And maybe flutter the lips or sigh out an exhale as you soften the eyelids closed and the mouth closed letting the tongue drop behind the teeth.
Settle into the sense impressions of your space.
Hearing the sounds around.
Acknowledging where you are through the sense of sound and become aware of the objects touching the body.
Fabrics across the skin and the breath moving across the top lip.
Notice this body stillness.
The only movement is the breath.
Allow the body to soften a little more feeling the support beneath you.
Make the resolve that you are going to practice yoga nidra setting aside any distractions to return to at the end and maintaining awareness on the words spoken.
Returning to these words without analytical thought.
Simply allowing the words.
And take a moment to connect with a place that makes you feel safe.
It can be real or imaginary.
And imagine yourself there in this moment.
Feel the way this place makes you feel well,
Comfortable and safe.
And from this place allow your heartfelt intention of what you would like to come through and experience in your life.
As a positive statement in the present tense being lived through you in this moment.
Saying it three times.
And release coming to the sensations of the body.
Allowing whatever arises to be felt.
Going deeper if it feels less comfortable.
Allow yourself to be beside the sensations and present with them.
Including if nothing arises.
We begin inside the mouth.
Right inside cheek.
Left inside cheek.
Roof of the mouth.
Floor of the mouth.
Back of the mouth.
The teeth.
The tongue.
Whole inside of the mouth.
Sinuses.
Right eye socket.
Left eye socket.
Point between the eyebrows center.
Point back in the middle of the mind.
Right ear canal.
Right ear.
Left ear canal.
Left ear.
Right eye.
Back of the head.
Crown of the head.
Forehead.
Tip of the nose.
Point where the lips touch.
The face.
Whole of the head.
Neck.
Base of the throat.
Right shoulder.
Upper arm.
Right elbow.
Forearm.
Wrist.
Back of the right hand.
Palm of the right hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Right hand.
Right arm.
Right armpit.
Right side waist.
Right hip.
Thigh.
Knee.
Shin.
Ankle.
Top of the toe.
Fourth toe.
Fifth toe.
Right foot.
Right leg.
Right side body.
The whole right side of the body.
Left shoulder.
Left upper arm.
Elbow.
Forearm.
Wrist.
Back of the left hand.
Palm of the left hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Left hand.
Left arm.
Left armpit.
Left side waist.
Left hip.
Thigh.
Knee.
Shin.
Ankle.
Top of the left foot.
Sole of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left foot.
Left leg.
Left side body.
The whole left side of the body.
Base of the throat.
Center of the chest.
Navel.
Low belly.
Pelvis.
The abdomen.
Torso.
The front of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right buttock.
Left buttock.
Right shoulder blade.
Left shoulder blade.
Tail of the spine.
All the way to the base of the head.
The back.
The whole back of the body.
The head.
Right side.
Left side.
Front.
Back.
The whole body.
The whole body.
The whole body.
Being aware of the whole body shape.
The points of contact with the support.
All of the points of contact of support.
The whole of the body feeling support.
Awareness of the whole body.
Each point of contact with the support.
Allow the body to give itself to the support even more.
And feel the support giving back to the body.
Be aware of the breath in the body.
Where is the sensation of breath in the body?
Bring all awareness to the points of the sensation of the body breathing.
As though these points in the body are where the body breathes.
Allow the natural breath.
Allow the natural pause and rhythm of the breath.
Allow the awareness of where the body is breathing to move.
To where the sensation of breath is in the body.
Become aware of the breath through the nose.
Moving up to the point between the eyebrows centre.
Focus awareness on the breath at the top of the nose at the point between the eyebrows centre.
Allowing any visual imagery,
Shapes or colours to arise naturally in this space of the Chidakash.
The space before and behind the eyebrow centre.
If it is comfortable to return and remain with the breath in this eyebrow centre without any images you may do so.
Or allow images and colours to simultaneously arise with the breath.
And in this space allow that same heartfelt resolve.
Repeat it three times.
Allowing the breath to be in the whole of the body.
Become aware of the whole body breathing.
The whole body moving with the breath.
And allow that breath movement to bring small movements back into the body.
Perhaps wiggling the fingers or toes.
Bringing awareness back to the fabrics touching the skin.
And beginning to sense the space around you through those sound impressions.
Your practice of yoga nidra is now complete.
And when you are ready you may wish to turn on one side.
Taking your time before bringing yourself up to seated.
Allow the hands to gently squeeze the body bringing awareness of the sensation of touch.
Of the body and form back into your day.
And when you are ready,
Flutter the eyes back open.
Slowly focus on one thing at a time with your eyes to reacquaint yourself back into your day.
And when your presence is fully back into your physical world.
Safely continue and have a most wonderful day.
