Get ready for your yoga nidra practice.
Allow your eyes to close and allow the body to be still.
Make no effort to control the mind.
Letting go of any emphasis on concentration.
The mind is in the mood to relax.
You're practicing yoga nidra.
Become aware of your whole body.
You're lying in a beautiful room.
Perhaps there are people with you practicing yoga nidra.
The whole atmosphere is charged with one type of powerful vibration.
You are lying on a comfortable surface.
Your body is at ease,
Perhaps still.
The sound of your breath is rhythmic and slow.
Your body is in a state of relaxation.
Now saying to yourself,
This is the beginning of my yoga nidra practice.
I am absorbing and listening to the instructions.
I can hear the sound of her voice.
Remember that a sankalpa is to be made.
Your sankalpa is a resolution.
Repeat it silently in your mind three times.
It might be as simple as,
I am at ease and open to insight.
I am at ease and open to insight.
Bring attention to your inner resource.
Your safe haven of peace and tranquility.
A place that you can go to in your mind that creates feelings of peace,
Contentment,
Ease.
This might be a place from your memory or from your imagination.
It might be a place in nature.
A person,
An animal,
An object,
Even a room filled with your favorite things.
Rest back into this place in your mind.
That creates feelings of being secure,
Peaceful,
And at ease.
You can return to this inner resource at any time,
Day or night,
And throughout your practice of nidra.
Whenever you feel the need to be totally secure and at ease.
Allow my words to be your words as you rotate attention throughout your body.
Not trying to analyze,
Letting go of thinking,
Letting go of concentration.
Become aware of your right hand thumb and say to yourself,
Right hand thumb.
No movement,
Just sensing.
Right hand thumb.
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee.
Calf muscle,
Ankle,
Heel.
Top of the foot,
Sole of the foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Now go to the left side.
Become aware of the left hand thumb.
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel.
Top of the foot,
Sole of the foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Next go to the back of the body.
The back of the head,
The back of the neck.
Right shoulder,
Left shoulder blade,
Right buttock,
Left buttock,
Right heel,
Left heel.
Now the front of the body.
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
The whole nose,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together.
Chin,
Neck,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right leg,
Left leg,
Right arm,
Left arm,
The whole of the head,
The whole body,
The whole body,
The whole body.
Imagine in your mind that the body is becoming very heavy.
Awaken the idea of heaviness in the body.
Gradually feel that the body is becoming heavier and heavier.
The head is becoming heavy,
The right palm is heavy,
The left palm is heavy.
Both arms and the shoulders are heavy,
The back is heavy,
The buttocks and groin are heavy,
The right thigh is heavy,
The left thigh is heavy,
Both the kneecaps are heavy,
Both legs are heavy,
Both arms are heavy,
The whole head is heavy,
The eyes are heavy,
The lips are heavy,
The whole body is heavy.
Keep on thinking that the whole body is heavy.
Intensify the feeling of heaviness.
Then gradually relax,
Part by part.
Now feel the whole body becoming lighter and lighter.
The head is light,
So light that it can even rise from the floor.
The right and left palms are becoming lighter,
Both arms and both shoulders are light,
The back is light,
The buttocks and groin are light,
The right thigh is light,
The left heel and left heel are light,
The whole body is light and weightless.
And when your body becomes weightless,
You feel as if it is rising from the floor.
As if your whole body is as light as a feather.
Feathers represent lightness,
And stone represents heaviness.
And practice these two experiences alternately.
The whole body is stone.
The whole body is stone.
Change the idea.
The whole body is feathers.
The whole body is light as a feather.
Again changing the idea.
The whole body is heavy as stone.
Changing the idea.
The whole body is light as a feather.
Now,
Become aware of the breath,
Inhale through the left nostril and exhale through the right.
Starting to practice a mental alternate nostril breath.
Left inhale,
Right exhale,
Right inhale,
Right exhale.
And rest back into all that you are now aware of.
Everything to be just as it is.
Without trying to understand or change anything.
Simply being just as you are,
And everything just as it is.
Being spacious,
Unchanging awareness,
As changing experiences come and go.
Take a moment and reflect back on the journey that you have just taken.
Sensing the qualities that are or have been present.
Feelings,
Emotions,
Thoughts,
Sensations,
And awareness.
In which everything is arising,
Unfolding,
And passing away.
Become aware of the whole body,
Thinking,
I am practicing yoga nidra.
Visualize your whole body,
Become aware of the external environment,
Become aware of yourself.
Repeat your sankalpa three times with feeling and intention.
And if helpful,
Interweave your inner resource,
Feeling secure and at ease.
Become aware of your external environment,
Moving out of the spirit of yoga nidra and returning to your normal awareness.
Open your eyes and slowly sit up.
