Welcome to yoga Nidra.
Go into the Shavasana.
Make sure your phone is off and let your body sink into the floor beneath you.
Get comfortable.
Maybe just rock your head from side to side.
That's great.
Everything is okay.
Nowhere to go and nothing to do.
Just hearing my voice and relax your body.
Just let yourself flow with this process and be sure that the deep part of you,
The core of your self is always listening.
So try to stay aware but if you fall asleep it's also okay.
Whatever you will experience today this practice will still work and will give you healing and will restore your energy.
There is no way to do this wrong way so just relax.
You are in safe environment.
You are in protected space.
I hold the space for you so just relax.
Just come into stillness now for deep nourishment.
Just feel your breath,
The flowing of your breath which allow your bones to become heavy.
So feel your bones heavy and sinking into the earth.
Okay just go deep inside now.
Just go deeper.
Just notice for a short moment your heartbeat.
Just ask your heart.
What does your heart desire?
I want you now to create your personal sankalpa.
It's an intention.
It's based on your heart's longing.
It is a positive statement in the present tense.
For example I flow through life with ease and peace or I'm happy and relaxed or I feel fulfilled.
Okay and I want you to repeat the sankalpa three times in your head.
Okay allow your awareness to travel through your body now on the journey of Yoganidra.
And begin with your mouth.
Feel your mouth.
I want you to feel your jaw.
Just relax your jaw.
Feel your upper lip.
Just allow it to relax.
Feel your lower lip.
Feel the inside of the mouth.
Feel your tongue.
Upper teeth,
Lower teeth.
The root of the tongue.
Notice sense of taste in your mouth.
Feel the left inner cheek.
Feel the right inner cheek.
Then feel all the parts together.
All your mouth.
Begin to notice your breath as it flows in and flows out.
Don't try to influence it.
Just notice your breath.
Just imagine on each exhale a wave passing downward through your body,
Carrying away all the tensions.
And as you inhale a fresh wave flows upward through your whole body,
Breaking new energy.
Now move your awareness to right hand.
To your right thumb.
To your second finger.
To your third finger,
Fourth finger,
Fifth finger.
Palm of the right hand.
Back of the right hand.
Your wrist.
Your right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Arm pit.
Your waist.
Hip.
Right side.
Right knee.
Calf.
Ankle.
Right heel.
The sole of your right foot.
Top of the foot.
A right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Just feel the whole right side of your body.
Feel the whole right side of your body.
And now move your attention to your left hand.
Your left calf.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The whole palm of your left hand.
And back of the hand.
Your left wrist.
Forearm.
Your left elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Left hip.
Tie.
Left knee.
Left calf.
Ankle.
Heel.
Soe of the left foot.
Top of the foot.
And left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Just feel the whole left side of your body.
Just feel the whole left side of your body.
Now I want you to draw all your awareness to your right heel,
To your left heel.
Right calf.
Left calf.
Right side.
Left side.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Just draw all your attention to the top of your head.
To your forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lip together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Your navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
Just feel the whole right leg.
Whole left leg.
Just feel the whole right arm and the whole left arm.
Feel the whole face.
The whole head.
The whole torso.
Just feel the whole body.
Feel the whole body.
Now imagine the whole body becoming light.
Your head is light and weightless.
Your torso is light and weightless.
The whole body is light and weightless.
Your legs are light and weightless.
You're rising higher and higher away from the floor.
And now imagine your body becoming heavy.
Feel the heaviness in all parts of your body.
Each part is becoming heavier and heavier.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
Your body is so heavy that it's sinking down into the floor.
And now I just want you to imagine image which I will guide you through.
Just jump from image to image as soon as you hear it.
Cut stretching.
Vibrant sunset.
Burning candle.
Temple on a mountain.
Laughing with friends.
A good night rest.
Sun shining overhead.
Cool clear water.
Your favorite song.
A packet of flowers.
Beautiful horse.
You're doing so great.
Now it's time to repeat your sankalpa,
Your intention.
Please repeat the same statement made at the beginning of the practice and repeat it three times mentally.
I want you just to come back to the feelings of your breath flowing in and out of your nostrils.
Notice the relaxation in your body.
Do not open your eyes yet but just hear the surrounding of the space you are in.
And just lie quietly until you feel ready to move and just start really really slowly by moving slowly and calmly your hands and your toes.
Take all your time.
There is no hurry.
And when you are ready,
Wherever you are ready,
Just open your beautiful eyes and gently roll over to your right side.
Stay there for a few moments.
You have all the time you need.
And when you will be ready,
Just use your hands to press yourself up from the floor and just let your head come up last.
The practice of Yoganidra is now complete.
Just feeling free,
Feeling relaxed,
Feeling phenomenal.
Be proud of yourself.
