Hello,
My name is Heidi Emiseker and I will guide you through a yoga nirva today.
Yoga nidra is the yoga of the sleep.
In yoga nidra you don't have to do much,
In fact nearly nothing.
You just can lie down on your yoga mat,
On your couch or in your bed and close your eyes.
The only thing you have to do is follow my instructions,
Follow my voice without moving.
Leave the body alone,
Leave the body resting.
Release your body into resting.
In yoga nidra you also set a sankalpa.
Sankalpa is an intention.
So sankalpa is something you want to grow in.
For instance you want to grow in love,
You want to grow in patience or joy.
Or also something you want to let go and release like anger or fear or resentment.
Things that block your path and block your talents.
So choose the right sankalpa for you now.
And then bring your consciousness to all the noises you can perceive outside of your building.
And then bring your consciousness to the sounds you can perceive inside of your building,
Inside of your flat or your room.
And then bring your awareness to the sounds you can hear inside of your own body.
The breathing or the digestion.
Then bring your awareness to the right hand,
To the right arm,
To the right shoulder.
Bring your consciousness to the right side of your ribs,
Your hip,
Your upper leg.
Move your consciousness to the right knee,
The lower leg and the right foot.
Bring your awareness to the left hand,
The left arm,
The left shoulder.
The left side of your ribs,
The hip,
Bring your consciousness to the upper leg,
To the left knee,
To the lower leg and to the left foot.
Bring your consciousness to the right thumb,
To the index finger and then to the middle finger.
Move your awareness to the ring finger and to the little finger.
Bring your consciousness to the center of your palm and then to the top side of your right hand.
Bring your awareness to the right wrist,
The lower arm,
The right elbow and the upper arm.
Move your consciousness to the right armpit,
To the right side of your upper body,
To the right hip.
Bring your awareness to the right upper leg and then to your knee,
To the lower leg and to the right ankle.
Bring your awareness to the top side of your foot,
To the little toe,
To the second little toe,
To the middle toe of your right foot,
To the second big toe of the right foot and to the right big toe.
Bring your awareness to the right sole of your foot.
Remember your sankalpa.
Repeat it silently for yourself.
Your body is at rest and your mind is awake.
Bring your awareness to the left thumb,
To the index finger and to the middle finger.
Move your consciousness to the ring finger and to the little finger.
Then to the center of your palm.
Bring your awareness to the top side of your hand and to the left wrist.
To your forearm,
The left elbow,
Move your consciousness to the upper arm and the left armpit.
Bring your awareness to the left side of your upper body and to the left hip.
To the upper leg and bring your awareness to the left knee,
To the lower leg,
To the left ankle.
Move your consciousness to the top side of your foot,
To the little toe,
The second little toe and then to the middle toe of your left foot.
Bring your awareness to the second big toe and to the left big toe.
Bring your consciousness to the left sole of the foot.
Remember your sankalpa,
Your intention.
Repeat it silently for yourself.
Your body is at rest and your mind is alert.
Then bring your consciousness to both heels.
Move your consciousness from both soles of the feet to the pelvic floor and up to the crown of your head.
Bring your consciousness down to the soles of the feet,
The pelvic floor and up to the crown of your head.
Then bring your consciousness back into the center of your heart and rest for a moment in your own true form in your heart.
Then after a while when you feel ready again,
Deepen your breathing.
Relaxing your body from the inside and very gently start moving your fingers,
Moving your toes.
Slowly stretching out your whole body.
If you want you can pick up your knees and hug them and even roll over to the side.
Then you can sit up.
And then please join your hands in front of your heart and we chant one om together.
Take a deep breath in.
Om.
Thank you very much for practicing with me this yoga nidra.
I wish you all the best.
May your sankalpa fulfill itself soon.
Be blessed.
