Yoga Nidra is a deep form of relaxation and self-discovery,
Which can be described as a form of guided meditation.
It is a practice that takes place reclining on the floor,
In which you are guided to the threshold between waking and sleep.
Focusing our mind on one area of the body at a time,
We create awareness of any physical tensions and subconscious thought patterns that we are holding onto.
By being attuned to our awareness,
We can begin to relax physical tensions,
Change undesirable thoughts and behaviors,
And allow ourselves to experience the true nature of our being.
Yoga Nidra teaches us to welcome and accept negative emotions or feelings rather than resisting them.
When we no longer fear being afraid or insecure,
When we give ourselves permission to be open and vulnerable,
Then letting go happens naturally.
In this way,
We learn to deal with whatever puts us ill at ease so we can begin the process of healing and allow the true nature of our being to shine.
Relax your body.
Lying in Shavasana.
Relax your arms at the side of your body.
Relax your legs about hip-width apart.
Relax.
Become aware of your body relaxing.
Calm and steady.
Your breath relaxed.
Your mind relaxed.
No movement please.
Complete stillness.
During the practice of Yoga Nidra,
You will remain completely still with your eyes closed.
Make any small adjustments now.
Your clothing,
Your position,
Until you are completely comfortable.
Calm.
The practice of Yoga Nidra begins now.
Simply begin to focus on the sounds in the distance.
Become aware of the most distant sounds you can hear.
Allow your sense of hearing to become a radar beam,
Moving from sound to sound.
Please do not try to label the sound or identify its source.
Simply move your attention from sound to sound naturally.
Spontaneously.
Now bring your attention closer.
Search out the sounds that are outside of the building.
Now search out sounds inside the building.
Now inside the room.
Bring your awareness to your body.
Keep listening.
No sleeping.
Now is the time to make an intention or sankalpa.
This is the time to make an intention or sankalpa.
This is an intention your heart and mind long for.
Think of your intention now.
State it simply to yourself three times.
Now let it go.
The intention you make now should manifest itself deeply,
As though planting a seed in your heart.
Keep making the same intention week after week until it comes true in your life.
Bring gentle awareness to your body.
Simply scan your body from the top of your head to the tips of your toes.
Bring awareness to each point of your body that is in contact with the floor.
Feel the meeting points between your body and the floor.
The back of your head and the floor.
The back of your neck and the floor.
Your shoulder blades and the floor.
Feel these meeting points.
The upper back and the floor.
Middle back and the floor.
Lower back and the floor.
Feel the meeting points of the whole back and the floor.
Now your buttocks and the floor.
The backs of your legs and the floor.
Your heels and the floor.
Go to your arms.
Feel the meeting points of your arms and the floor.
The palms of your hands.
Relax the fingers.
Feel your whole body melting towards the floor,
Releasing into the ground beneath you.
Now imagine you are outside of your body.
You are looking at your own body lying on the floor.
Without attachment,
Just observe your body lying on the floor.
See your head,
Your shoulders,
Spine,
Legs,
Arms,
All lying completely still and peaceful on the floor.
Please make sure you are not asleep.
Please remain awake.
From body to breath.
Begin to notice your breath.
Your natural breath.
Don't try to control it.
Just notice.
Become conscious of your breathing and nothing else.
Notice how it flows through your body.
In out.
Now start to lengthen each inhale and exhale.
Imagine your breath as waves.
Inhale,
A wave is washing up to the shore.
Exhale,
The wave is retreating back into the sea.
Inhale,
The wave is bringing in a sense of calm.
Exhale,
The wave is carrying out your fears and worries.
Please stay awake.
No sleeping.
Visualize you are sitting on a beach in the late afternoon on a hot summer day.
See the long golden stretch of sand and the vast blue-green ocean.
Watch the waves gently moving in towards the shore and out again into the ocean in front of you.
The motion of the waves is like a breath.
Inhaling,
Exhaling.
Waves inhaling and exhaling.
Listen to the sound of the waves.
Close your eyes and listen.
Inhale and exhale with each wave.
The warm golden sand is between your toes.
Feel the grains of the sand between each toe.
The sand is soft with just the right amount of warmth.
Feel the soft warm sand.
The sun is almost setting.
See the deep orange and red hues in the distance.
The sun meeting the water on the horizon line.
In the distance you can see the last swimmers of the day.
Behind you,
You hear the laughter of the children playing on the sand.
Their mothers are calling to them.
It's time to pack up and go home.
The sea breeze is gentle and getting cooler as the sun lowers.
You get up and start walking slowly along the shore.
Slowly walking,
Enjoying each step.
Feel the sand beneath your feet with each step.
Inhale and exhale with each step.
Notice the footprints you are making as you walk.
See the waves washing over them,
Vanishing.
As you walk,
You feel the sting of the salt from the sea air.
Smell the sea air,
The gentle sea air.
The sun has set now.
The sky is turning a darker blue.
Getting ready for the stars to come out.
The beach is almost empty.
Everything is still,
Calm,
Peaceful.
Now please return to your sankalpa.
The resolve or intention you made at the beginning of practice.
Please bring to mind your sankalpa now.
Repeat your sankalpa to yourself three times with all your feeling and awareness.
As though it is already happening in your life.
Believe that it is already manifesting.
Now let it go.
Now come back to your body.
Breathe in deeply and breathe out completely.
Do this again.
Your body is completely relaxed.
Completely relaxed,
Lying on the floor.
There is a beautiful calmness and stillness to your body.
Visualize your calm body on the floor of this room.
Aah.
Aah.
Wiggle your fingers,
Your toes.
Circle your wrists,
Your ankles.
Gently bring your knees to your toes.
Hugging your chest.
Rock from side to side.
Your eyes remain closed.
Slowly start to sit up.
Eyes are closed.
Rub your palms together,
Creating energy.
Cup your eyes,
Transferring that energy to your eyes.
Release your hands.
Very gently open your eyes.
The practice of Yoga Nidra is now complete.
