Okay,
So it's time to practice yoga nidra.
Body on the floor,
Relaxed,
Released.
Just become aware of the breathing.
Now controlling the breathing.
Just feel the air move in and out.
Just letting the body breathe itself.
Become aware of the whole body.
The whole body.
And as we practice yoga nidra,
We make the vow to stay awake and aware throughout the practice.
I will remain awake and aware while my body falls deep into sleep.
Become aware of the body lying on the ground and the thin layer between the body and the ground.
This plane of contact between the body and the ground.
A thin plane of contact.
Become aware of that plane from the feet up into the head.
Aware of the plane of contact between the body and the ground.
Body is relaxed,
Released.
The mind awake and aware.
Become aware of heaviness in the body.
Experience heaviness in the body.
Heaviness in the palms.
Heaviness in the arms.
Heaviness in the feet.
Heaviness in the legs.
Experience heaviness in the hips.
The whole torso heavy,
Heavy into the ground.
Experience the head heavy.
The eyes heavy.
The muscles around the eyes.
The forehead heavy.
The whole body heavy.
Now experience lightness.
Experience a very light body.
It's almost that it's lighter than air.
Almost like the body can float up.
The legs are light,
The arms are light.
The whole torso light.
The whole spine is light.
The head is light.
The whole body light.
The whole body light.
I'm awake.
I'm aware.
While my body falls deeper,
Deeper,
And still deeper into sleep.
Now experience a point of light just between the eyebrows.
Experience a blue point of light between the eyebrows.
Experience a point of light in the throat.
Experience a point of light in the right shoulder joint.
Right elbow.
Right wrist.
Blue point of light.
The tip of the thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Right wrist.
Right elbow.
Right shoulder joint.
Throat.
Point between the eyebrows.
I'm awake.
I'm aware.
I'm practicing yoga nidra.
Point of light in the throat.
Left shoulder joint.
Left elbow.
Left wrist.
Tip of the left thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Left wrist.
Left elbow.
Left shoulder joint.
Throat.
Point of light between the eyebrows.
Now experience all these points of light at once.
As though there's just space.
And this constellation of stars.
Experience yourself as space and these blue points of light.
Experience that space.
How far does that space extend?
Now go into your mind.
Experience the space within the mind.
The space where you experience your thoughts and the world around you.
Experience a red rose.
Feel the red rose,
The scent of a red rose.
Experience an orange sunset.
Experience a yellow sun.
Experience a green lawn.
As though you're standing on the lawn.
You feel the sensation of the green grass below you.
Experience a blue ocean,
As if you look into the depths of the blue ocean.
Experience a white flower.
Experience the stillness of your mind and body.
Feeling the stillness,
Meditate on the stillness.
Notice how you're naturally drawn to the space between the breath.
Space between the inhale and the exhale.
You're not creating that space.
Just naturally there,
That urge not to breathe.
I'm awake,
I'm aware,
I'm practicing yoga nidra.
My body feels,
Falls deeper and deeper into sleep.
I love this thought.
Experience the body once again.
Deepening the breathing.
Yoga nidra is over.
You can fall asleep or begin to open the eyes and continue a day.
