Welcome for this yoga nidra practice today.
Start by settling down,
Laying down on your back,
Finding a position where you feel comfortable and it's easy to relax.
Just avoid crossing your fingers,
Hands and feet.
Adjust what needs to be adjusted now.
And once you are ready you can close your eyes.
During this practice you can just follow my voice without analyzing or intellectualizing.
Nothing else is needed for now.
Start taking a big breath in through your nose.
And sigh all out through your mouth.
Deep breathe in through your nose.
And breathe out through your mouth.
One more deep breathe in.
Now let the breathing go back to its normal rhythm.
And with every exhale feel like your body is relaxing even more.
Melting to the ground that is supporting you.
Now become aware of the room.
Keeping your eyes closed,
Go with your mind to every corner of it.
In your mind's eye scan everything that is in the room.
And your position in the room.
Like watching yourself from the outside.
Then become aware of all the noises in the room.
And the noises far away.
Without effort just notice the noises you hear.
Then come back to the noises that are close.
Noises in your body if any.
And noise of your breath.
And from the noises to feeling.
Feel how the air is moving through your nostrils.
How the air is cool when you breathe in.
And warmer when you breathe out.
Feel the air in the beginning of your nostrils.
Middle of your nostrils.
Then deep in your nostrils.
Feel the air flowing in the back of your mouth.
To your throat.
All the way to your lungs.
Feel how your chest is moving.
How your belly is moving.
In the rhythm of your breathing.
You can set your sankalpa,
Your intention.
Some positive statement like I am calm.
I am grounded.
I am at peace.
It is a seed for your subconscious mind.
You can repeat it in your mind three times.
We now begin rotation of consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
We'll bring your awareness to your right hand thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The knee,
The lower leg,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole right side is relaxed.
Your whole right side is relaxed.
And become aware of the left hand thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
Elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The knee,
The lower leg,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole left side is relaxed.
Your whole left side is relaxed.
Now to the back.
Become aware of the back of your head,
The neck,
The right shoulder blade,
The left shoulder blade,
The space between the shoulder blades,
The middle back,
The lower back,
The buttocks,
The whole spine,
The whole back together.
Your whole back is relaxed.
Now go to the top of the head.
The top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen.
Your whole body is relaxed.
Your whole body is relaxed.
Your whole body is relaxed.
Now come aware of your natural breath.
Notice what happens in your body while you breathe in and breathe out.
Notice how your chest lifts when you breathe in and lowers down when you breathe out.
Then your belly.
Notice how your belly rises when you breathe deep in and lowers down when you breathe out.
Keeping the normal rhythm of your breath.
Now start counting your breaths backwards from 108 to 1.
Like this.
108 breathing in,
108 breathing out.
107 breathing in,
107 breathing out.
106 breathing in,
106 breathing out.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
If you make a mistake,
Go back to 108 and start again.
Full awareness of breathing and counting.
Continue counting with total awareness.
Continue with total awareness.
Now you can stop the counting wherever you are and remember the intention you made at the beginning of the practice.
This is the time to repeat your intention.
Again.
State your intention three times in the same words as in the beginning of the practice.
Then become aware of your breathing again.
Become aware of the natural breath.
Become aware of the breath through the nostrils.
Extend your awareness of the breath to every part of the body.
As you inhale,
Feel a life-giving force that fills your whole body.
Then take a long,
Slow,
Deep breath and become aware of your relaxed body.
Feel the floor or mattress supporting your body.
Notice the touching points.
Feel your whole body relaxed.
Then externalize your attention and become aware of all the noises you can hear around you.
Near and far.
Become aware of the room again.
Keeping your eyes closed,
In your mind's eye scan the room and your position in it.
Slowly start to wake up your body.
Wiggling your toes and fingers.
Maybe stretch a little.
Then turn on your side.
Keep your eyes still closed and stay here for a while.
Just being aware of your existence.
When you are ready,
Lift yourself up to the seated position.
Keeping your eyes still closed.
Thanking yourself for this practice.
And once you're ready,
You can open your eyes.
The practice of Yoga Nidra is now complete.
