Welcome.
Yoga Nidra is a special form of guided meditation designed to lead you into deep rest.
Ideally,
You may find yourself in a relaxed state just between being awake and asleep.
However,
You may want to set a gentle alarm in case you fall asleep during this practice.
Find a comfortable place to lie down.
As you settle into your resting shape,
Make any adjustments to feel fully supported.
You may choose to place a blanket under your head or over your body.
You may place a bolster under your knees or make any other adjustments to feel comfortable and at ease.
You are free to shift your position as needed,
Settling in,
Resting on the support beneath you.
With your body at rest,
Ask yourself,
What would I like to cultivate in my life?
Listen for an answer.
Know that asking the question has as much or more value than hearing a clear answer.
What would I like to cultivate in my life?
If an answer comes up,
Use that idea to set an intention for your practice.
Choose words that are positive and set in the present tense,
Such as,
I am healthy and strong.
If you are unsure of an intention,
Perhaps use,
I listen to my body with compassion.
We will reflect on these words later in our practice.
Imagine a favorite place,
A sanctuary,
A room in your home,
A place in nature.
Any place where you feel safe to be yourself.
What do you see there?
What can you hear?
Feel a sense of security and well-being.
You are free to return to this place,
This sanctuary,
At any time during our practice.
As you rest,
Fully supported,
My words will guide your attention throughout your body.
Allow your focus to shift freely,
Aware of each area as it is named.
The right side of your body,
From your right foot to your right ear.
The left side of your body,
From your left ear to your left foot.
The right and left sides of your body together.
The front of your body,
From the tips of your toes to the top of your head.
The back of your body,
From the crown of your head to the base of your heels.
Your front and back bodies together.
Your whole body together.
Your whole body together.
Bring your attention to your breath.
Notice how it feels as you breathe in and breathe out.
Feel the gentle expansion with every breath in.
Feel a softening with every breath out.
Allow your breath to flow with ease.
With each breath,
Your body softens.
Begin to silently count backwards in the following pattern.
Breathe in,
26.
Breathe out,
26.
Breathe in,
25.
And out,
25.
In,
24.
Out,
24.
Continue at your own pace.
There is no need to reach one.
If your mind wanders,
Begin counting from 26 again.
Let go of your counting.
Feel your breath steady and even.
Silently say to yourself,
I am awake.
I am practicing Yoga Nidra.
Feel present in your awareness.
You are your awareness.
As sensations arise,
Know that you can return to your sanctuary,
Your favorite place,
At any time.
Resting in place,
Your body feels warm.
Your chest and belly are warm.
Your arms and legs are warm.
Your whole body is warm.
As you continue to rest,
Your body feels cold.
Your chest and belly are cold.
Your arms and legs are cold.
Your whole body is cold.
As you breathe,
Your body is no longer cold.
Your body is heavy,
Sinking deeply into your support.
Your arms and legs are heavy.
Your whole body sinks gently,
As if lying in sand or on a soft cloud.
Your body is light,
Lifting gently.
Your arms and legs are light,
As if floating.
Your whole body is light,
Gently floating,
As you rest in your supported place.
Deep within yourself,
You see a blank screen where pictures can appear.
Allow pictures to emerge.
A red and orange sunrise.
A yellow daisy.
Green grass under a blue sky.
A silver-white full moon.
Remember that you can return to your sanctuary,
Your favorite place,
At any time.
You are standing in a field of green grass under a clear blue sky.
There are trees in the distance.
A smooth path winds towards the trees.
You walk along the path,
Hearing a soft rustle of wind in the leaves as you near the trees.
You pause at the edge of the forest.
The trees curve gently over the path.
Light filters through the leaves,
Inviting you forward.
You enter the forest,
Hearing sounds of nature around you.
The songs of birds,
The chirps of crickets.
You smell the clean forest air with traces of earth and flowers.
You see soft moss and the texture of tree bark.
Deep in the forest,
A clearing opens around a small,
Clear lake.
A large log rests at one side of the lake.
You see a green frog resting on the log.
As you watch,
The frog slips into the lake and swims into a patch of waving reeds.
Ripples spread in the frog's wake.
You watch the ripples spread across the water until they fade away,
Leaving the surface of the lake smooth,
Clear as glass.
You see the stillness of the lake and remember your intention,
The answer to what you would like to cultivate in your life.
Perhaps the words come back easily,
Or perhaps the words have changed.
Know that the words you choose are the words you need to hear in this moment.
If you are unsure of an intention,
You may choose,
I listen to my body with compassion.
Silently repeat your chosen words three times,
Knowing that this intention is true.
You look across the still lake.
You can bring this image with you,
Picturing the still water whenever you want to feel calm and connected to your inner self.
You turn from the lake and follow the path back through the trees.
As you emerge from the forest,
You see the blue sky and feel a light breeze on your skin.
You feel your breath steady and relaxed.
You notice the support beneath you and the sounds around you.
As you slowly come back to awareness,
You take an easy breath in and an easy breath out.
You may invite gentle movement,
Moving fingers and toes,
Wrists and ankles.
You may find larger movements,
Stretching your arms overhead or slowly,
Gently bending your knees.
As you lie on your back,
You may place one hand on your heart and one hand on your belly.
You may keep your legs long or bend your knees,
Perhaps bringing your feet wide and your knees together.
Focus on the easy rise and fall of your breath,
Feeling the connection to your breath.
When you're ready,
Roll to one side,
Perhaps cradling your head in your arm or on a blanket.
Feel the connection to your inner self.
Feel the connection to the world around you.
With this sense of connection and belonging,
Slowly press yourself to a comfortable seat.
Here in your seat,
You may choose to let your hands rest in your lap or bring your palms together in a prayer position or Anjali Mudra at heart center.
With this gesture of gratitude and inner reflection,
Take a moment to thank yourself for making time for this practice,
This guided rest.
You can lift your hands in front of your forehead,
Your center of clarity,
Gathering what serves you,
Letting the rest go.
And in closing,
A hope for peace.
Om Shanti,
Shanti,
Shanti.
Thank you.
