Welcome to the practice of yoga nidra.
In this practice we allow the body to rest as deeply as possible as it is in deep sleep while the mind remains alert and aware.
In this practice time is taken to settle into the space of relaxation to allow for the deepest resonance of the yoga nidra state.
After the initial relaxation time is taken to form your sankalpa or your intention.
This is how the practice becomes deeply personal.
The intention set within you is formed from the highest truth.
From there we move into a rotation through parts of the body then into the breath or energetics.
We practice maneuvering through the dualities of sensations and into visualization.
Finally we rest in possibility where there's an opportunity to surrender and let go.
The invitation is that anytime you notice that you're drifting off to sleep come back to the instructions.
Remain still to increase the potential of your experience.
Take time to set the body up into your shavasana.
Feel free to pause this recording if you need more time.
Once you're set up take time to scan the body.
See if there are any adjustments big or small that need to be made.
If needed take a moment to adjust as you will be in this pose for a substantial period of time.
Find total stillness of the body and feel the belly begin to expand with the breath.
As you redirect the breath down to the belly make a conscious acknowledgement of how the breath moves.
The practice of yoga nidra begins now.
Draw your attention down to your feet.
Feel the connection to the earth with the feet.
Feel the space between the feet and the front of the room.
Feel the space between the feet and the ceiling.
The space between the feet and the back of the room.
The space between each foot.
Sense back to the space between the feet and the floor.
The feet and the front of the room.
The feet and the ceiling.
The space between the feet and the back of the room.
The space between each foot.
Forming your sankalpa or your intention.
The invitation is to draw your attention to your heart and allow the whispering of the heart to guide your intention forward.
Often this comes in the form of an I am statement such as I am freedom.
I am well being.
Sometimes it can be a feeling or a word.
Once your sankalpa arrives repeat it internally three times.
As we move into the rotation of consciousness the invitation is to refrain from movement and instead allow each part to be illuminated at the same pace as my voice.
We begin with the right hand.
Feel the right hand.
Right wrist.
Elbow.
Shoulder.
Armpit.
Ribs.
Right hip.
Knee cap.
Ankle.
Top of the foot.
The toes.
Left hand.
Light up your left hand.
Left wrist.
Left elbow.
Shoulder.
Armpit.
Ribs.
Hip.
Left knee cap.
Ankle.
Top of the foot.
Toes.
Light up the soles of the feet.
Right heel.
Left heel.
Right calf.
Left calf.
Right buttock.
Left buttock.
Right lower back.
Left lower back.
Right shoulder blade.
Left shoulder blade.
The spine.
Back of the neck.
Back of the head.
Top of the head.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Lips.
Tongue.
The whole mouth.
Throat.
Heart.
Lungs.
Abdomen.
Whole of the right side.
Whole of the left side.
Whole of the front and back bodies.
Whole of the head.
Whole body together.
Whole body together.
Whole body together.
Without changing anything about it,
Draw your awareness to the breath.
Feel the breath as it moves from the tailbone up to the crown of the head with each inhale and from the crown of the head to the tailbone with each exhale.
The breath moves through the entire spine.
Tailbone to crown.
Crown to tailbone.
And you observe the breath as you keep the breath the same speed,
Same depth.
Tailbone to crown on the inhale.
Crown to tailbone on the exhale.
If you lose track,
Start back at the tailbone on your next inhale.
Tailbone to crown on the inhale.
Crown to tailbone on the exhale.
Tailbone to crown.
Crown to tailbone.
And let go of the breath.
Feel the body hot.
Hot.
As though you're outside the sunniest,
Hottest day of the summer.
Hot.
Feel all of the sensations associated with hot.
Hot.
And then move away from hot through neutral to cold.
Cold.
Cold.
As though you're sitting in an ice bath.
Cold.
Feel all of the sensations associated with cold.
And as you maintain cold,
Invite back in hot,
Finding your way into a space of equilibrium.
As we move into visualization,
The invitation is to see with as much clarity without needing to reach any further.
Red balloon.
Puppies playing.
Geese flying.
Sunset.
Sunset.
Sunset.
Whispy clouds.
Bees at a hive.
Campfire.
Fur trees.
Spider web.
Spider web.
Spider web.
Waves crashing.
Sand castles.
Pink elephant.
Lotus flower.
Grandfather clock.
Cliff.
Cliff.
Cliff.
As you observe the cliff,
You walk towards the edge.
Beneath you,
So much is unknown.
And here you have a choice.
You can choose to sit at the edge of the cliff or you can choose to jump into this space of unknown guided by your body's intuition.
You either choose to sit or you can take a running leap as you surrender and let go.
You can take a running leap as you surrender and let go.
You can take a running leap as you surrender and let go.
Invite the seed of your sun,
Kalpa,
To rise back up.
Once again,
Repeat it internally three times.
The practice of yoga nidra is now complete.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hari Om Tat Sat.
