Welcome to your daily yoga nidra practice.
Take this time to settle into stillness,
Offering yourself the gift of rest and renewal.
Yoga nidra is a state of conscious relaxation where the body and the mind find harmony and healing.
Find a comfortable position lying down on your back.
You may use props like a bolster or blanket to ensure your complete comfort.
Allow your arms to rest by your sides with your palms facing upwards and gently close your eyes.
Take a moment to adjust your position so you can remain still and relaxed throughout this practice.
Taking a deep breath in and as you exhale,
Invite your awareness inward.
Bring to mind your sankalpa.
This is a positive intention or a heartfelt desire.
It may be a word,
A phrase,
Or an affirmation that resonates with you.
Bring this intention to mind and silently repeat it to yourself three times.
Repeat this as if it is already true.
Begin to gently guide your awareness throughout the body,
Resting your attention on each point as it's named.
There is nothing to do,
Only notice.
Bring your awareness to your right thumb,
Your index finger,
Your middle finger,
Ring finger,
Pinky finger,
The palm of the right hand,
Back of the hand.
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Your right armpit,
Your side,
Waist,
Hip,
Your right thigh,
Right knee,
Calf,
Ankle,
Heel,
The sole of the right foot,
Top of the foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Shift your awareness to your left side of the body,
Your left hand,
Your left index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the left hand,
Back of the hand,
Your left wrist,
Forearm,
Elbow,
Upper arm,
Your left shoulder,
Armpit,
Side,
Waist,
Hip,
Your left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the back of the body that's in contact with the surface.
The right shoulder blade,
The left shoulder blade,
The upper back,
Middle back,
Lower back,
Right side of the buttocks,
Left side of the buttocks.
Move your awareness to the parts of your body that are in contact with the air.
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Space between the brows,
Your right eye,
Left eye,
Right ear,
Left ear,
Your nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Your right collarbone,
Left collarbone,
Center of the chest,
Right side of the ribs,
Your left side of the ribs,
Stomach,
Lower abdomen.
Now bring your attention to your natural breath.
Notice the gentle rise and fall of your belly.
With each inhalation,
Feel your body expanding.
With each exhalation,
Feel it softening and releasing.
There is nothing to change.
We're simply observing.
Allow your breath to flow freely and effortlessly.
Invite the experience of heaviness into your body.
Feel your body sinking into the earth beneath you,
Completely supported.
Now introduce the sensation of lightness,
As though your body could float effortlessly.
Lightness.
Lightness.
Begin to alternate your awareness between these opposites,
Noticing the heaviness and the lightness,
And how they both coexist.
Shifting your awareness to your eyebrow center,
Your third eye.
Imagine a vast,
Open sky,
Cloudless.
Into this open space,
Visualize the following images as I name them.
Let them arise and dissolve without effort,
Just noticing the projections in the sky.
Visualize a glowing full moon in a clear night sky.
Visualize a serene lake,
Its surface still and reflective.
Visualize a single candle flame,
Steady and unwavering.
Visualize a trail through a lush,
Green forest.
Visualize a lotus flower,
Blooming in the muddy,
Still water.
Release all these visualizations now and rest in the blankness.
Allow yourself to drift into the effortless state of conscious awareness,
Where you're neither asleep or awake.
You're aware.
Trust in the innate intelligence of your body,
Of your mind,
To bring healing and harmony through every cell,
Through every molecule.
Slowly bring your awareness back to your breath.
Feel the gentle rhythm of your inhalation and your exhalation.
Begin to notice your physical body lying on the ground.
Feel the safety and the support beneath you.
Wiggling your fingers and your toes.
Rolling your head gently from side to side.
And when you're ready,
Bend your knees and roll to one side,
Resting for a moment in fetal position.
Slowly press yourself up to a comfortable seated position,
Keeping your eyes closed.
Take a moment to honor yourself for this practice.
Bring to mind your sankalpa,
Your intention from the beginning of this practice,
And silently affirm it once more,
Knowing in an embodied way that it is already done.
Bringing your palms together at heart center,
Anjali mudra.
Taking a deep breath in.
As you exhale,
Gently bow your head to seal this practice in a level of deep gratitude,
Appreciation,
Compassion,
And love.
Thank you for joining me in this yoga nidra practice.
May you carry this sense of peace and renewal into your day and night.
Namaste.
