Find your comfortable position for yoga nidra.
You may wish to lie on your back with your feet gently away from the body.
Consider placing a blanket over your entire body as your physicality will become cooler over the course of the practice.
Make any last micro adjustments now so that you can lie as still as possible during yoga nidra.
Closing your eyes,
Begin to notice the sensations of the body as it meets the floor.
Feel your body begin to settle.
Looking at the heels,
Legs,
Pelvis,
Back of chest,
Shoulders,
Arms,
Hands,
And the back of your head.
Bring your attention to your breath,
Allowing each exhale to relax you just a little bit more.
If you notice any tension in the body,
Energetically send your breath there to clear the area,
Breaking up any resistance.
You are not this body.
You are not even this mind.
Shift your awareness to your pelvis,
Allowing it to fill with breath and release it.
Now focus on the abdomen,
Allowing the breath to penetrate this area.
Now feel your rib cage and the space that is open between your ribs as you breathe in and out.
Release the entire torso 360 degrees.
Notice that the air creates space through the lungs,
The throat,
And the sinuses.
As the breath slows,
The mind slows.
If your mind moves to thoughts,
Sounds,
Or physical sensations,
Shift your awareness back to this practice.
We will now explore 18 marma points in the body.
Bring your attention to each point and perhaps even imagine a bright light removing any dullness from this area.
Looking at the toes,
They are light and relaxed.
Discover sensations at your ankles as the bright light removes dullness.
Move your awareness to the middle of the calf and to the base of the knee,
Relaxing and softening.
Shift your awareness and the light to the center of the knee.
Bring your awareness and light to the sensations in the middle of the thigh.
The entirety of the feet and legs are completely relaxed and light.
Move your awareness to the base of the tailbone as this area is lit up,
Removing dullness.
Shift your awareness and the light to the middle of the hips.
Bring your awareness to the sacral region.
Notice how this area is easily filled with light and breath.
Shift your awareness to the navel,
Fully open to breath and light.
Bring your awareness to the heart center as the light radiates out,
Letting go,
Removing any feelings of stagnation or dullness here at the heart.
Bring your awareness to the base of the throat as the light removes dullness and brings ease.
Shift your awareness to the root of the tongue and then the nostrils,
Bringing the light in and sending calm throughout the body.
Bring the light to the center of the eyes as they soften and relax.
Shift the awareness to the middle of the brows as the light brings clarity.
Bring the awareness to the top of the head as the light is still,
Your mind is still,
You are free from dullness and stagnation.
Your whole body is open,
Light and bathed in prana.
Every cell in your body is calm and invigorated.
Feel what it means to be truly relaxed,
Remembering that this feeling is your natural state.
Be with your true self.
Peace now.
You can choose to stay here longer or prepare for movement.
Begin to extend the range of your attention,
Becoming aware of the room.
Allow the breath to deepen and take a full body stretch.
When you are ready,
Hug your knees to your chest and perhaps rock side to side to massage the low back.
Now ease your way on to one side,
Cradling your head with your arm and pausing here for a couple of breaths.
Find your way up to a seated position and gently,
Very gently open the eyes.
Aum Shanti Peace Now ease your way up to a seated position.
