Welcome to this short practice of Yoga Nidra.
Find yourself a comfortable position in which to receive the practice.
You might be seated in a chair,
Maybe laying on your bed,
You might be laying on a yoga mat on the floor.
As you exhale,
Let your body be drawn into the support beneath you.
As you inhale,
Open to the spaciousness that is all around you.
And in your mind's eye,
Become fully aware of the space in which you are laying or seated.
And see yourself in this space in this room,
Receiving this moment,
This breath,
This sound,
This sensation.
Move your attention inside your mouth and feel the tongue and the teeth the gums.
Just feel this inside of this mouth fully alive and vibrant with sensation.
Now allow your attention to begin to move upwards through the soft palate up into your brain and let your awareness flood the inside of your head behind your eyes,
Behind your nose,
Into your brain.
And sense your attention move to the crown of your head,
The back of your head,
The right side of your head,
And the left side of your head,
Your right temple and your left temple,
Your right eyebrow and your left eyebrow and the point between your two eyebrows.
Here take one smooth,
Easy breath in and out.
Let your attention drift to your right eye,
Eyelid,
Eyelashes and your left eye,
Eyelid and eyelashes,
Your nose tip,
Your right cheek,
Your left cheek,
Your right ear,
Your left ear.
Feel sound being received by your ears.
Attention now moving to your upper lip,
Your lower lip and your chin tip.
Become aware of your whole entire head and face as one giant orb of sensation.
Let your awareness now move to your throat center and drift off to your right shoulder,
Right elbow,
Right wrist,
Right hand,
All of the fingers and thumb on your right hand.
Feel your whole entire right arm in your awareness.
Attention moves back to the throat and drift off to the left left shoulder,
Left elbow,
Left wrist,
Left hand,
The fingers on your left hand and thumb.
Become aware of the whole left arm.
Attention moving back to the center of the throat and drifting down between the two breasts,
Resting on the sternum.
Let your attention just gently drift off towards the right breast and right nipple.
Back to the heart,
Back to the sternum and then off to the left,
To the left breast,
The left nipple,
Back to the sternum.
Taking a beautiful breath into your heart here.
Let your attention move down to your solar plexus,
Your navel center,
Deep,
Deep into the bowl of the pelvis and feel your way towards your pubic bone and then drift off to the right,
Right hip,
Right knee,
Right ankle,
Whole right foot,
All of the toes on your right foot and feel your attention drawn to the energy in your whole right leg.
Back to the pubic bone.
Awareness moving to the left now,
Left hip,
Left knee,
Left ankle,
Left foot,
Left toes.
Awareness now in the whole left leg.
Back to the pubic bone and now feeling into the points of contact between your body and the earth,
Your two heels,
Your two buttocks,
The parts of your back that are connected to the earth,
The parts of your arms and the back of your head.
Let your attention drift gently towards the back door of your heart and feel a very gentle undulation of breath wash through the heart space.
Become aware of your deepest and most heartfelt intention for life and repeat that,
That it vibrate and ripple through your body as awareness,
As meaningful manifestation.
Silently allow this affirmation to vibrate through your body,
Your mind,
Your emotions and your breath.
I,
Your name,
Now vibrate to the quality of and fill in your intention.
Repeat this three times.
I,
Your name,
Now vibrate to the quality of.
Feel every poor receiving intent,
Releasing intent.
And now begin to deepen your breath.
Wiggle your fingers and your toes.
You might take a little stretch.
Gently roll to your right side.
If you're laying down,
Pause and take a breath.
When you're ready,
Slowly begin to rise up.
Know that the practice of yoga is complete.
Namaste.
