Any fool can count all the apples on a tree,
But only the creator can count all the trees inside a single apple.
I want you to know that you are precisely and exactly where you are supposed to be.
Yoga Nidra is a healing and rejuvenating practice for both body and mind.
Find a comfortable position.
Adjust your clothes,
Your pillow and your body so you can get completely comfortable.
Then gently allow your eyes to close.
To fully allow our muscles to relax and let go,
We will incorporate a technique known as active release,
Where we will tense our muscles at the top of an inhalation and then release them as we exhale.
We will start from our feet and work our way up through the body.
So wherever you are,
Take a deep inhalation through your nose,
Exhale it all through your mouth.
Squeeze and curl all ten toes and your feet at the top,
And then exhale release,
Allowing our awareness to travel up into our calves,
Taking a deep inhalation here and squeezing both calves at the top,
Allowing our awareness to travel up into our thighs,
Squeezing at the top,
Exhale release,
And from here our awareness will travel out into our hands,
So we take a deep inhalation,
Creating fists with both hands,
Squeezing and releasing,
Allowing both upper and lower arms to be engaged fully at the top of the inhalation,
Squeezing all the muscles in both arms,
Allowing our awareness to travel up into our face,
Taking a deep inhalation and crunching and scrunching all the muscles in our face,
And exhaling release.
I will engage all the trillions of cells in our body to fully engage them at the top of the inhalation,
Every single muscle is activated.
Before we go any further on this journey,
I invite you to set an intention for your journey,
Make it short and in present tense,
The intentions set in yoga nidra are bound to come true,
When your intention is clear,
Mentally repeated three times with conviction,
Even deeper awareness of our body by rotating our consciousness to the body parts I mention,
Try to feel and become aware of the sensation in each and every body part,
And then move on from body part to body part with no attachment,
We will start on the right side,
So start by feeling the thumb of your right hand,
Second finger,
Fourth finger and pinky finger,
Feel the palm of the right hand,
Feel your wrist,
The right side of your chest,
Right side of your abdomen,
Right upper leg,
Top of the right foot,
Preparing for left side,
Third finger,
Fourth finger,
Wrist,
Feel your chest on the left side,
Left side of the abdomen and your lips,
The rivers of blood and the trillions of cells as you sink deeper and deeper into relaxation,
Between your body and the earth beneath you,
Supporting you and your shoulders can release and relax,
From tip to toe are you supported and held,
Allow yourself to let go,
And just allow yourself to become aware of any sounds that you can hear,
Sounds outside the room,
Maybe a car in the distance or birds singing,
Become aware of sounds inside the room,
Become aware of the sound of your own breathing,
Become aware of the sensation of air entering,
Observe the movements of the chest,
Observe the movements of your belly rising and falling with every breath you take,
Feel how this wave-like motion is soothing and relaxing,
We'll hold together count from 27 to 1 and I would like you to visualize going down deep down into yourself,
Every breath brings you deeper and deeper into your temple,
It goes like this,
Inhale 27 belly rises,
Exhale 27 belly falls,
Inhale 26 belly rises,
Exhale 26 belly falls,
Inhale 25 belly rises,
Exhale 25 belly falls,
Inhale 24 belly rises,
Exhale 24 belly falls,
Inhale 23 belly rises,
Exhale 23 belly falls,
Inhale 22 belly rises,
Exhale 22 belly falls,
Inhale 21 belly rises,
Exhale 21 belly falls,
Inhale 20 belly rises,
Exhale 20 belly falls,
Inhale 19 belly rises,
Exhale 19 belly falls,
Inhale 18 belly rises,
Exhale 18 belly falls,
Inhale 17 belly rises,
Exhale 17 belly falls,
Inhale 16 belly rises,
Exhale 16 belly falls,
Continue this count until you reach one and if you lose your counts then gently start over at 27.
Now imagine if you will a mighty mountain that stands alone,
Lives different villages,
Each of the villages are certain that their paths to the top of the mountain is the right and only path and travelers who come to the villages cannot decide whose path is the right path so they travel around and around from village to village seeking the knowledge that will get them to the top but filled with doubts none of the travelers start the journey towards the peak of the mountain where more gather at the roots of the mountain arguing that they have found a way that their path is the only path few are those who venture to the top and for those who reach the top they realize that all paths lead here and that there is not one single truth now become aware of your inner space the space in front of the eyes and the forehead known as Shikasha observe if any colors or patterns arises within the space simply observe may you go forth from here in abundance and bliss stay blessed by the breath
