Welcome to this practice of yoga nidra for deep rest.
Make yourself comfortable on your bed,
On the floor,
Seated in a chair.
And if you feel comfortable,
Gently allow your eyelids to close.
Turn your attention inward,
Resting back and experiencing this moment.
A moment of awareness of your body,
Awareness of the sounds around you.
Begin to turn your attention toward your breath,
Noticing the undulation of breath moving through your body.
Surrender into the surface beneath you with each successive exhale,
Dropping deeper and deeper into support,
More fully meeting this moment.
Listen to the sound of your breath as it moves in through your nostrils.
And as you exhale,
Open your mouth and release the breath with a sigh,
Breathing in through your nose and out through your mouth.
One more breath just like that.
Surrender fully in this moment,
To a higher power.
Allow your attention to move to your eyebrow centre point.
Allow your attention to move to your throat centre,
Your right collarbone,
Your right shoulder joint,
Your right elbow,
Your right wrist,
The tip of your right hand thumb,
The tip of your right index finger,
The tip of your right middle finger,
The tip of your right ring finger and the tip of your right little finger.
Move your attention to your right palm,
Your right forearm,
Your right upper arm,
Your right underarm,
The right side of your chest,
The right side waist,
The right belly,
The right hip.
Move your attention to your right knee,
Your right ankle,
The tip of your right big toe,
The tip of your right second toe,
The tip of your right third toe,
The tip of your right fourth toe and the tip of your right little toe.
Let your attention move to the top of your right foot,
Your right lower leg,
Your right upper leg and now experience your whole right side.
Gently moving your attention back to the throat centre,
Off to the left collarbone,
The left shoulder joint,
The left elbow,
The left wrist,
The tip of the left thumb,
The tip of the left index finger,
The tip of the left middle finger,
The tip of the left ring finger,
The tip of the left little finger,
The left palm,
The left forearm,
The left upper arm,
The left armpit,
The left side of your chest,
The left side waist,
The left side of your belly,
The left hip,
Left knee,
Left ankle,
The tip of your left big toe,
The tip of your left second toe,
The tip of your left third toe,
The tip of your left fourth toe,
The tip of your left little toe,
The top of your left foot,
Your left lower leg,
Your left upper leg.
Awareness of your whole left side.
Become aware of your right leg and your left leg,
Both legs together.
Become aware of your right arm,
And your left arm,
Both arms together.
Become aware of the two sides of your body.
Breathing into the right side and breathing out of the left side.
Breathing into the left side and breathing out of the right side.
And now move your attention to the soles of your feet.
The right soul,
The left soul,
Both souls together.
The right heel,
The left heel,
Both heels together.
Awareness of the right calf,
The left calf,
Both calves together.
The back of your right upper leg,
Your left upper leg,
Both together.
Your right buttock,
Your left buttock,
Both buttocks together.
Bring your awareness now to the whole entire lower back.
The whole entire middle back,
The whole entire upper back.
Feel your whole entire back as one cohesive point of contact.
Move your attention to the nape of your neck,
The back of your head,
The crown of your head,
Your whole entire forehead,
Your right temple,
Your left temple,
Your right eyebrow,
Your left eyebrow,
The point between your two eyebrows.
Take one smooth,
Long,
Easy inhale here.
And as you exhale,
Drop even more deeply inside your body.
Awareness moving to the right eye,
Eyeball and eyelid.
The left eye,
Eyeball and eyelid.
The tip of the nose,
The right nostril,
The left nostril,
The right cheekbone,
The left cheekbone,
The right ear,
The left ear,
The upper lip,
Lower lip,
Chin tip,
Throat center,
Heart.
Take one deep,
Smooth,
Long,
Easy inhalation into your heart center.
And as you exhale,
Drop even more deeply into your body.
Breathing in,
Breathing out,
Breathing in,
Breathing out.
As you arrive at your heart,
Feel into what is most true and what is most important to you right now.
Allow this intention to envelop your heart,
Your mind,
Your being.
Feel your intention being breathed into your cellular structure.
Allow your intention to repeat across your heart space.
I am,
I am,
I am.
I am.
Deepen your breath.
Allow your breath to wash through your body and begin to awaken it.
Gently begin to wriggle your fingers and your toes and maybe move your head just a little side to side.
Know that you have been practicing this yoga nidra and now yoga nidra is complete.
Namaste.
