Hello my friend,
Welcome to this yoga nidra practice.
So give yourself about 10 to 15 minutes and find somewhere quiet,
A position here laying down,
Not too soft a surface,
Maybe on the floor,
Something soft under your head,
Maybe something behind the knees and maybe something over the eyes.
Now once you're in that comfortable position just allow yourself to settle in here,
Let your palms open,
Your feet naturally fall open to the sides and then mentally allow this space for yourself,
For your practice right now.
Let everything else sit to the side and bring your awareness here to your breath,
Allow your attention to the breath to land you into this moment.
Just start to take a few deeper expressions of your breath,
Calling the mind into the present moment and for the next minute or so just concentrate on taking complete long slow inhalations and complete even longer and slower exhalations.
Sense your landing here into this moment,
Into this practice with every breath out.
Now continue to breathe in this way and now have the intention to relax but to also remain aware throughout this practice.
So your body and your mind will sleep but your awareness will remain.
Now to prepare your body and your mind for this practice of relaxation just first notice your body breathing.
To be aware of that process and exhale and deepen your surrender to the earth and allow the body to open.
And become aware of sounds.
Sense sounds become increasingly distant,
Have a non-attachment to sound.
Sense yourself now moving inwards.
So sounds come and go and you are the witness awareness moving inwards now.
Observe your body breathing and become aware now of sensation.
So notice anywhere that you might be holding on physically and just have the intention to let go.
Now we'll begin to shape the breath a little more consciously.
So continuing to breathe through your nostrils and welcoming those breaths down into the belly.
Now we'll start to lengthen the exhale with a breath count.
So just give it yourself the four count inhalation so deep breath and an eight count exhalation.
Inhale for four,
Out for eight.
A few rounds like this.
Feel the body starting to move towards sleep but awareness remains.
In four,
Out eight.
Relax with the exhalation,
No holding.
Complete effortlessness.
Allow the breathing to continue in this way but be aware that you are not the breather.
You are the spacious awareness experiencing the body breathing.
Allow the breathing to continue but now bring your awareness to the point between your eyebrows and see there a single point of light.
Take a single breath there and see that area relax.
Move your awareness now to the center of your throat.
See a single point of light.
Take one breath,
Relax.
Awareness to your right shoulder joint.
Single point of light,
One breath,
Relax.
Be effortless.
Awareness to the right elbow.
Single point of light and one breath,
Relax.
Awareness to the right wrist.
One breath,
Point of light,
Relax deeply.
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the pinky finger.
A single point of light,
One breath,
Relax.
Awareness to the right wrist joint,
Right elbow,
Right shoulder joint,
Center of the throat.
Awareness now over to the left shoulder joint.
Single point of light,
One breath,
Relax.
Left elbow,
Left wrist.
So just being aware,
No trying.
Single point of light,
One breath and relax.
Tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Left wrist,
Left elbow,
Light breath,
Relax.
Left shoulder joint,
Center of the throat,
Center of the breastbone,
Right chest,
Center of the breastbone,
Single point of light,
One breath,
Relax.
Left chest,
Center of the breastbone,
Center of the throat,
Point between your eyebrows.
Now see all of these points at once.
Points of light and complete effortlessness.
Rest here in the luminosity of being.
Bring your awareness back into the room,
Back to your breath.
Deepen your breath now and invite yourself back slowly.
Sense the body rested,
The mind rested.
Start to deepen your breath a little more and stretch out as you need.
Take your time,
Come on to one side and when you're ready bring yourself back upright.
Take a moment,
Bring your hands together and close your practice in your own way.
Thank you.
