Welcome to this Yoga Nidra practice designed to calm and support the nervous system.
You'll be lying down for this meditation,
Allowing the body to relax while the mind remains gently aware.
There's nothing you need to do and nowhere you need to go.
Simply get comfortable,
Allow the body to rest,
And follow the sound of my voice.
Let us prepare for deep rest and relaxation.
Lying on your back in a comfortable position,
Use any props that would feel supportive,
Such as blankets or pillows under the knees.
Allow the body to settle.
During this practice,
Try to remain as still as possible to support relaxation,
But know that you can make any small movements that feel necessary.
In Yoga Nidra,
There's nothing you need to do.
Simply listen and rest your awareness with the sound of my voice.
If this feels right for you,
Gently allow the eyes to close.
If at any point you would like to pause or end the practice,
You may open your eyes,
Shift your attention to something comforting,
Or simply rest quietly.
You are always in control of your experience.
Let's now begin the practice of Yoga Nidra.
Begin by gently inviting the body to soften.
Bring awareness to the feet.
Feel the toes and the feet relax.
Allow the legs to release.
Let the torso settle.
Feel the fingers,
Hands,
And arms becoming at ease.
Soften the jaw.
Allow the mouth to rest.
Let the eyes and the space around the eyes grow soft.
Feel the whole face and head easing.
Now allow the entire body to soften.
From the toes all the way to the crown of the head.
From the fingers through the arms and into the body.
The whole body settling.
Resting in that ease.
As the body softens,
Allow the breath to become completely natural.
Become aware of the breath moving in and out.
There is nowhere to be but right here.
Nothing to do but listen and breathe.
Feel each breath as it rises and falls.
Notice how each conscious breath gently brings awareness back to the body.
With each inhale,
Awareness moving slightly inward.
With each exhale,
The body softening more deeply into ease.
Let the breath carry you toward the quiet place of peace that already exists within you.
At the beginning of Yoga Nidra,
We plant a simple intention known as Asankalpa.
Asankalpa is a positive phrase stated in the present tense that the mind can gently rest with during the practice.
You may choose your own intention or you might choose one of these examples.
I am safe in this moment.
My body knows how to relax.
I can meet this moment with ease.
Take a moment now to choose the intention that feels most supportive for you.
Once you have chosen your intention,
Gently repeat it silently to yourself three times.
Allow the words to land softly in the mind.
We will now move awareness gently through different parts of the body.
As each part is named,
Simply notice it.
There is no need to move,
Imagine,
Or concentrate.
Just apply a light touch of awareness.
If you miss a part or your mind drifts,
That's completely okay.
Simply continue listening.
Begin on the right side of the body.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right glute.
Left glute.
Lower back.
Middle back.
Upper back.
Entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Center of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Chin.
Whole right leg.
Whole left leg.
Whole right arm.
Whole left arm.
Whole face.
Whole head.
Whole torso.
The whole body.
The whole body.
The whole body.
We will now explore different sensations within the body.
In Yoga Nidra,
Experiencing opposite sensations can help the nervous system move toward balance.
There is nothing you need to do.
Simply notice what is present and allow the body to respond in its own way.
Begin by noticing the feeling of lightness in the body.
A sense of spaciousness or ease.
You might imagine the body becoming light as if it could gently float or feel almost weightless.
Perhaps like lying on water or being lightly held by the air.
Rest your awareness here.
Light.
Spacious.
Now gently shift your awareness to the feeling of heaviness.
Notice the natural weight of the body.
The points of contact with the floor.
You might imagine the body becoming heavier as if it could sink down into the earth beneath you.
The weight of the legs,
The hips,
The back of the body.
Heavy.
Grounded.
Supported.
Now begin to notice both.
The body feeling light in some places,
Heavy in others.
Or perhaps both sensations at once.
Simply observing.
Now bring awareness to coolness.
Perhaps noticing the coolness of the breath at the nostrils.
Or the air touching your skin.
You might imagine a soft,
Cool breeze moving across the body.
Now gently shift to warmth.
Perhaps a gentle warmth in the hands,
The chest,
Or the belly.
You might imagine sunlight resting on the body or the warmth of a soft blanket.
Now sensing both.
Coolness in some areas,
Warmth in others.
And allowing both sensations to exist together.
Now gently bring awareness to the feeling of unease or restlessness.
Just a light touch.
No need to go into detail.
Simply recognizing the presence of unease if it's there.
Now shift your awareness to a sense of calm.
Perhaps imagining a quiet place.
Or noticing a part of the body that feels at ease.
Even a small sense of calm is enough.
Rest your awareness there.
Calm.
And present.
Now sensing both.
The possibility of unease and the presence of calm.
Allowing both to be held within your awareness.
Without needing to change anything.
Now allow your awareness to expand the whole body.
The body resting.
Breathing.
Experiencing many sensations.
And remaining at ease.
Now bring your awareness to the natural rhythm of your breath.
Without changing it.
Simply noticing.
With each inhale,
There's a gentle expansion.
With each exhale,
A soft release.
Begin to sense space within the body.
The space inside the chest.
The belly.
The limbs.
Noticing that the body is not solid.
But filled with space.
Now imagine that with each inhale.
This inner space gently expands.
And with each exhale,
The body softens into that space.
Awareness expanding.
Softening.
Relaxing.
And resting.
Now begin to sense the space around the body.
The space in the room.
The air surrounding you.
Without effort.
Simply noticing.
Notice the space just beyond the edges of the body.
Around the hands.
The feet.
And face.
As though the body is resting within space.
Now gently allow your awareness to expand a little further.
Sensing the space around you in all directions.
Above the body.
Beside the body.
Beneath the body.
There is no need to reach.
Awareness simply opening.
Expanding.
Now begin to feel that the body and the space around it are not separate.
The body resting within space.
And space gently holding the body.
Nothing to hold on to.
Nothing to push away.
Just awareness.
Allow yourself to be here fully.
Spacious.
Supported.
And aware.
And notice that even here the breath continues naturally.
The body remains supported.
Your awareness is at ease.
Return now to your intention.
Your sankalpa.
Silently repeat it again three times.
Allow the words to settle deeply.
Begin to bring awareness back to the breath.
Feel the body resting on the floor.
Notice the gentle rhythm of breathing.
Slowly begin to invite small movements.
Wiggling or stretching the fingers.
Wiggling or stretching the toes.
Perhaps gently rocking the head from side to side.
When you feel ready,
Bending the knees and slowly rolling onto one side.
Pause there for a moment.
And gently press yourself up to a comfortable seated position.
Take a moment here to notice how you feel.
Notice any sense of ease,
Steadiness or awareness that may be present.
Allow yourself to carry this feeling with you as you continue into the rest of your day.
Thank you for practicing with me.
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