Moving into the practice of Yoga Nidra,
The art of conscious relaxation,
This practice is beneficial to help restore the body and promote healing.
Lie down comfortably,
If you'd like to bring a pillow underneath your head or under the knees.
If you'd like,
Bring a blanket over the body as the body temperature drops in Yoga Nidra.
Move your awareness now to your breath as it moves in and out of your body.
Become aware of the space behind your forehead at the center of your mind.
Nothing but space.
In the space of your mind,
Mentally repeat,
I receive relaxation three times now.
Very good.
Let's move your awareness around your body parts.
As I say a part of your body,
Mentally echo it to yourself.
Repeat it in your mind.
Simultaneously move your attention to that part of your body.
Your body is relaxed.
Your mind is moving.
Move your awareness to your right thumb,
Right second finger,
Right third finger,
Fourth finger,
Fifth finger.
The back of the right hand,
The center of the right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right calf,
Right ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to the left side,
The left thumb,
Left second finger,
Left third finger,
Fourth finger,
Fifth finger.
The back of the left hand,
Left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left calf,
Right ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to the back of your body,
The right buttock,
The left buttock,
The lower back,
Middle back,
Upper back,
The entire spine,
The back of the neck,
Back of the head,
Top of the head,
The forehead,
The right eyebrow,
Left eyebrow,
The space between the eyebrows,
The right eyeball,
The left eyeball,
The right cheek,
The left cheek,
The right ear,
The left ear,
The bridge of the nose,
The tip of the nose,
The right nostril,
The left nostril,
The upper lip,
Lower lip,
The tongue,
The chin,
The jaw,
The throat,
The right collarbone,
Left collarbone,
The upper chest,
The middle chest,
The belly,
The navel center.
Move your awareness to the right arm.
Become aware of the entire right arm,
The left arm,
The entire left arm.
Become aware of both arms,
Both arms simultaneously.
Move your awareness to the right leg,
To the left leg,
To both legs,
Both legs at the same time.
Move your attention to the whole body.
Become aware of your entire body.
Your entire body.
Notice your breath as it moves in and out of your nostrils.
Try not to control the breath.
Let it be a natural rhythm.
Move your attention to your breath as it moves in and out of your belly.
Notice the rise and fall of your breath at the belly with each inhalation,
Each exhalation.
As you watch your breath at the belly,
Mentally count the breath backward from 15 to 1.
Try not to lose count.
15 belly up,
15 belly down,
14 belly up,
14 belly down.
If you reach 1,
Start all over again at 15.
Continue counting until you hear my voice again,
Beginning now.
Very good.
Very good.
Now imagine that your body is heavy.
Imagine your body is so heavy,
It's like a sack of potatoes,
A bag of rocks,
Weighing heavy into the ground.
Your arms are heavy.
The legs are heavy.
Your whole body is heavy.
Use your imagination.
Bring heaviness into your body now.
Very good.
Imagine your body is light,
Like a feather or a cloud.
Imagine your body is so light,
It floats through the air.
Use your imagination.
Bring the sensation of lightness into your body now.
Very good.
Now imagine that your body is shrinking,
That your body is getting smaller.
So small,
It's the size of a penny.
Use your imagination.
Bring the sensation of shrinking into your body now.
Now imagine your body is expanding,
It's increasing in size,
Getting larger and larger,
Larger and larger.
Your body is expanding so much,
It's expanding out into the room,
Into the space that you're in.
Use imagination.
Bring the sensation of expansion into your body now.
Very good.
Now take your attention back inward into the space of your mind.
As you gaze into the space,
Contemplate a time where you felt loved or supported.
It could be a time when someone gave you a hug or called you up to see how you were feeling or said a word of encouragement.
As you recall this time,
Recall where you were,
What you were doing,
If there were others around you,
What were the gestures,
The words,
The energy.
Go back in time,
Recreate this supportive environment,
This loving gesture.
Feel it in your body now.
Very good.
Become aware of your breath moving in and out of your body.
Become aware of your body and the surface your body is upon.
Move your attention to the sounds that you hear around you.
Externalize your mind.
Breathe in fully.
Exhale deeply.
When you're ready,
You can move your body,
Moving your hands,
Your arms,
Your legs.
Stretching your body.
If you'd like,
Bend your knees,
Take your time coming to a seated position,
Or if you prefer to remain lying down,
Please do.
Notice how your body feels now.
Are your muscles relaxed?
Is your breath slower?
Your heartbeat slower?
These are indications that your body is in a healing state,
With the mind healing your body.
That's Guy's
