Welcome to this Yoga Ninja practice for the energetic body.
Please find a comfortable position lying down.
You could be on your back or on your side.
Just be sure to make sure your body feels completely supported
So that you could practice letting go and relaxing.
You might adjust the head and neck,
Maybe the shoulders or the hips.
Just make little adjustments here so that you could drop in
To your support a little deeper.
So just ask yourself what you could do to get a little more comfortable.
Begin to notice the sounds in your space.
Relax the jaw.
Begin to drain tension in the mind and the body.
This time is dedicated for you.
So could you begin to lean in to the healing darkness behind your eyelids?
And here you can rest.
Here it's safe to let go.
Take a deep inhale through the nose
And just let it out through the mouth.
Inhale through the nose
And let it out through the mouth.
And do that once more.
And now setting your intention for this practice,
Your heart's desire for this rest,
Sacred time,
Whatever intention you'd like to set,
Just quietly say it to yourself three times.
And now we'll start a rotation of consciousness,
Inviting our attention to scan through the body,
Following the guidance of my voice.
You might imagine your attention flowing like water
Through a sacred stream from one point to the next,
Creating a whole cascade of relaxation through your entire body.
Bring your awareness to the inside of the mouth,
The tongue,
Roof of the mouth,
Inner walls of the cheeks,
The space between your lips,
The flow of air inside your nose,
Space between the eyebrows,
Both eyes relaxing down toward the brain,
Both ears listening,
Sense your chest,
Right shoulder,
Elbow,
Wrist,
Palm of the hand,
Right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
The right waist,
Hip,
Knee,
Ankle,
Feel your right foot,
All five toes,
The entire right side of the body.
And awareness of the heart center,
Left shoulder,
Elbow,
Wrist,
Palm of the left hand,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Left waist,
Hip,
Knee,
Ankle,
Your whole left foot,
The entire left side of your body.
Could you sense the whole front body
And then the back body?
Awareness spreading through the front body
And awareness at the back,
The left side of your body
And the right.
Could you sense deep inside your whole body?
And as you sense inside the body,
Could you feel the breath,
The natural breath that moves through you like the tides
Moving in and moving out?
As your body completely lets go and is effortless,
Could you sense the magic of the breath,
The unforced,
Easy breath,
The sweet ebb and flow of the prana that moves through you without your help,
The rise and fall of the belly?
And could you sense the subtle pause at the very top of the inhale
And the subtle pause at the bottom of the exhale?
And as you welcome the company of this effortless breath,
Welcome the mantra,
Sat Naam,
Which translates roughly to,
I am truth.
Mentally whispering Sat on the inhale
And mentally whispering Naam on the exhale.
A gentle awareness of the breath,
Feeling the in-breath soft,
Feeling the out-breath numb.
The natural breath in and out
Without forcing,
Just sensing.
Inhale Sat.
Exhale Naam.
Soft.
Numb.
Soft.
Numb.
Inhale Sat.
Exhale Naam.
Natural breath in the body.
Sat.
Naam.
Sat.
Naam.
A few more times on your own.
Now begin to count from 1 up to 5.
Inhaling 1.
Exhaling 1.
Inhale 2.
Exhale 2.
All the way to 5.
Now the entire body could melt into your support.
Fully aware of the breath
But still sinking into the earth
As nothing here matters
Except for the sacred pause.
The sacred pause
In the sacred space.
Say your intention again
And feel as if your intention already is happening.
Now you can begin to slowly wake the body.
Sense the earth beneath you,
The room around you.
Take a deep breath in
And then exhale through the mouth.
You can start to move the body.
Take a big stretch if it feels good.
As this practice of Yoga Nidra is now complete,
Thank yourself for this self-care time.
Sat Naam.
