Welcome to yoga nidra.
Welcome to the exploration of your body.
Let us take this time to be as conscious awareness.
To practice resting and allowing our being to be touched by peace and stillness.
Make your way into Shavasana.
Lying on your back,
Legs are slightly apart from each other,
Your feet are falling to the sides.
Take a moment to make yourself as comfortable as possible.
Use any props you have available to support your body.
Maybe place a cushion under your knees,
A blanket on top of you,
A blindfold onto your eyes.
Now arrive here,
In your body,
Feeling the space you have created for yourself.
Your arms are resting beneath you,
Palms open.
As you settle into this asana,
Take a deep breath into your lungs and into your belly.
And exhale with a sow.
And your whole body become heavy and sink into the floor.
One breath at a time,
Arriving into your wholeness in your heart space.
Nothing to do here,
Just feel into your heart and experience the sensation of breath within you.
Let every breath nourish your whole body,
Visualize every cell being filled with calmness and tranquility.
And feel how your body is slowly softening and surrender into this sensation.
Notice the way in which you are held by the earth and gently allow this feeling to guide you into an even deeper state of rest and relaxation.
As the practice of yoga nidra will begin now,
Simply follow my voice and allow your awareness to move to the different parts of your body.
We will begin with shifting our focus toward our face and consciously relaxing all the muscles.
Become aware of your mouth,
Your lips.
Move your awareness to your tongue,
Your jaw,
Right cheek,
Left cheek,
Right ear.
Left ear.
Forehead.
Both temples.
Top of the head.
Tip of the nose.
Right nostril.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Relax the space between the eyebrows.
Now move your attention towards the right side of your body.
Become aware of your right hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Your right palm,
Back of the hand,
Your right wrist,
Forearm,
Elbow,
Upper hip,
Right shoulder,
Armpit,
Chest,
Ribs,
Right side of your belly,
Waist.
Relax your right hip,
Your groin,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel into your whole right side.
And slowly direct your focus to your left.
Feel into that side of your body.
And when you are ready,
Move your attention towards your left hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Your right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Chest,
Ribs,
Left side of your belly,
Waist,
Your left hip,
Your groin,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right bottom,
Left bottom,
Lower back,
Mid back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Right inner ear,
Left inner ear,
Roof of the mouth,
Throat,
Right collarbone,
Left collarbone.
Feel into the middle of your chest,
Your breast,
Upper belly,
Navel,
Lower belly,
Whole spine,
The whole head,
Right arm,
Left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
Whole front body,
Whole back body.
Become aware of your whole body.
Now,
Bring your awareness to your breath.
Follow the gentle tide of your breath without altering it.
Now,
Envision your breath as a golden light flowing up and down your spine.
With your inhale,
The golden light raises from your tailbone up to the crown of your head and with your exhale,
It flows from the crown to your tailbone.
Feel the softness of your breath,
The warmth in your body and follow this light flowing up and down your spine,
Golden,
Vibrant and radiant.
Now,
Gently guide your awareness back to your physical body,
Supported by the earth.
Notice your breath,
Your body slowly breathing in and out.
Without opening your eyes,
Become aware of your surroundings,
The ground beneath you.
As you return into the space,
Invite your breath to deepen.
Notice the calmness of your mind,
All the tension that has left your body and the peaceful sensation in your whole being.
When you feel ready,
Stretch your arms long overhead,
Extend your legs and point your toes to a full body stretch.
Keeping the eyes closed,
Slowly roll over to your preferred side.
A posture that resembles a newborn child or fertile seed.
A posture that symbolizes new beginnings.
Take a moment here and take one last deep breath.
The practice of yoga nidra is now complete.
Whenever you are ready,
Open your eyes,
Thank you for your time and trust.
You may bless rest of your day.
Thank you.
Dharma Jyoti You.
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