This is a relax and restore yoga nidra.
First start with a Breathing practice.
So find yourself in a comfortable position,
Either sitting or laying down.
Bring your awareness.
To your navel.
Watch it rise.
And fall.
Witness the breath.
And let go of control.
Smooth any rough edges.
Let the breath smooth.
Let the breath flow.
Smooth.
And free.
Notice any pauses.
Any gaps.
Notice any pauses.
Any gaps.
And smooth them out.
One smooth circle.
Flowing.
Imagine drawing a circle.
Of moonlight.
In front of you.
From the floor.
The ceiling.
The gaps grow smaller.
As you feel the breath.
Becoming a circle.
Of moonlight.
No gaps.
No pauses.
Feel the breath of moonlight encircling you.
Encircling you completely.
And utterly.
With no gaps.
Feel your breath travel around the circle.
Enveloping you.
In an unbroken stream.
Feel a sense of peace.
And bliss.
Within each breath.
The safety.
In the circle.
Of breath.
And moonlight.
If you are still seated.
Find your way into a comfortable position.
In your yoga nidra nest You may lay on your back.
In Shavasana.
Or prop yourself up on pillows.
Allowing a gentle lift of your head and torso.
On bolsters or pillows.
No matter where you are.
Make sure that your head and neck and body.
Are comfortable and aligned.
You may choose to use a blanket.
If the room is cool.
Allow your feet to be comfortable.
Relaxing and letting them rest.
Onto the earth.
Allow your arms to be comfortable.
Resting at your sides.
Or on top of your torso.
Finding a comfortable.
And compassionate.
Resting place.
For your arms and hands.
Find comfort.
And let go of any tension.
Find comfort.
And release.
Into the earth.
Be aware of your body resting.
Be aware of your whole body.
From the top of your head.
To the tips of your toes.
From the tips of your toes.
To the top of your head.
However you feel.
Is okay.
Whatever is here.
Is okay.
Except what is here in the body.
In the mind.
In the heart.
Whatever is here is okay.
You cannot do this incorrectly.
Whatever is here.
Is okay.
Be aware of the body.
Know that you have the ability to move your body.
But that you choose not to use that ability at this moment.
Experience stillness.
Calm.
And rest.
Repeat to yourself silently.
I can move my body,
But I choose to remain completely still and await.
I choose to rest deeply.
Experience this stillness throughout your entire body.
Be aware of the stillness.
Of the ability to move.
But that you are choosing not to move.
Yoganidra has now begun.
Imagine your body at rest and at ease.
Draw a circle of protection and moonlight around your body.
Draw another circle on the outside of the first.
Draw one final circle.
Enveloping your body.
And the other two.
Feel your body lying on the inside of these circles.
Safe.
Still.
Calm.
And at rest.
Notice the furthest sounds you can hear.
And feel it on the outside of the circles.
You are on the inside of the circles.
Still.
Calm.
At rest.
And at ease.
Let any sound.
But any distraction.
Be on the outside of the circles.
As you rest on the inside.
Still.
Calm.
At rest.
And at ease.
Survey the body from the head.
To the toes.
And from the toes.
To the head.
Observe the body.
And be curious.
Look into the small nooks and crannies as if you were an explorer.
Serving a place for the first time in great depth.
Let your awareness move deep within the body.
And travel through the center of the bones.
The center of the organs.
You may experience sensations in the physical body.
In the organs.
And inside the bones.
Or you may experience a feeling.
Or emotion.
Or a sensation of energy.
Any type of sensation you feel.
Any way of experiencing the body.
Is welcome.
Let awareness sink in.
Into the head.
Drop deep within the head.
Allow your awareness to move through the head.
Behind the forehead.
Behind the forehead.
Eyebrows.
And eyes.
Awareness moving through the center of the cheekbones.
Through the jaw.
Awake.
And aware.
Awareness moving down.
Down through the neck.
And the right shoulder.
Let your awareness move into the center of your bones.
Allow your mind to travel through the bones of the right upper arm.
Through the elbow.
And lower arm.
Awareness traveling through the center of the bones of the right wrist.
The right hand.
The right fingers.
Awareness through the bones of the right wrist.
The lower arm.
And elbow.
The upper arm.
And right shoulder.
Feel the body where it touches the earth.
Feeling across your collarbone.
And in to the bones of the left upper arm.
Through the elbow.
And lower arm.
Awareness traveling through the center of the bones of the left wrist.
And left hand.
And fingers.
Awareness through the bones of the left wrist.
The lower arm.
The elbow.
The upper arm.
And left shoulder.
Feel the body where it touches the earth.
Feel the heels of your feet.
To the back of your body.
To the back of your head.
As you breathe in.
Feel like you can breathe into your body.
From the places where your body touches the earth.
Feel that breath come up through the heels and the legs.
The hips on the back.
Feel all this breath coming up through your body.
Up into the top of your body.
And as you release the breath,
Let your body sink down.
Into the earth.
As you let go of the breath.
Deep down into the earth.
Release.
Relax.
Let go.
Find calm.
Feel yourself inside those circles of light.
Start to feel your heels on the ground.
Feel the bottoms of the soles of your feet.
Feel your heels.
And breathe up from the earth and into your heels.
Feeling the soles of the feet,
Breathing in the air all the way up to the toes.
Release the breath through the soles and down into the heels.
Release.
Relax.
Let go.
Into stillness.
Feel the legs where they touch the ground.
And breathe up from the earth and into your legs.
Feel the breath coming all the way up to the tops of your legs,
The knees,
The shins,
The fronts of the thighs.
And then release the breath out the back of the calves,
The knees,
The thighs.
Release.
Relax.
Let go.
Find stillness.
Feel the hips and the lower back.
Touching the ground.
And feel the breath as it comes up into your hips into your lower back.
Feel it moving up into the top of your abdomen.
Then as you breathe out,
Feel it coming back down into your back,
Into your hips and out into the earth.
Release.
Relax.
Let go.
Find stillness.
Feel the upper back resting on the ground.
And breathe up from the earth,
Feeling the chest rise.
And then feeling the chest fall,
Breath coming out of the back and into the earth.
Release.
Relax.
Let go.
Find stillness.
Feel the arms on the ground.
Feel the breath moving from the backs of the arms to the tops of the arms.
Feeling the breath up at the upper.
Arms,
The wrists,
The backs of the hands.
And release the breath all the way back down through the arms where they touch the ground.
Release.
Relax.
Find stillness.
Of awareness to the collarbones.
Feel the shoulder blades behind.
Resting on the ground.
And breathe up through the shoulder blades,
Up into the collarbones.
Release the breath back down through the body,
Into the shoulder bones,
Into the earth.
Release.
Relax.
Find stillness.
The back of the head resting on the ground.
And take the breath back from the back of your head.
Up to the front of your head,
Feeling your forehead,
Eyes,
Cheeks,
And jaw.
And then breathing out back through the head,
Releasing into the earth.
Release.
Relax.
Find stillness.
Now we will rotate consciousness through different parts of the body.
Move awareness around the body as you listen to my voice.
Follow the voice as you move from point to point.
Do not remain focused on any one part.
Allow your mind to move freely from one point to the next.
Third eye center.
Throat center.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Right pointer.
Right middle.
Great ring.
Right pinky.
Right wrist.
Right elbow.
Right shoulder.
Throat center.
Left shoulder.
Left elbow.
Left wrist,
Left thumb.
Left pointer.
Left,
Middle,
Left ring Left pinky.
Left wrist.
Left elbow.
Left shoulder.
Throat center.
Heart center.
Right side chest.
Heart center.
Left side chest.
Heart center.
Navel center.
Center of the sacrum.
Right hip Right knee.
Right ankle.
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right pinky.
Right ankle.
Right knee.
Right hip.
Center of the sacrum.
Lift hip Left knee.
Left ankle.
Left big toe Left second toe.
Left third toe.
Left fourth toe,
Left pinky toe,
Left ankle,
Left knee.
Left hip.
Center of the sacrum.
Navel center.
Heart center.
Throat center.
Center of the brow.
Breathing in.
As if the whole body is breathing.
Without altering the physical breath in any way.
Simply focus the mind on the breath.
Visualize that you're exhaling from the top of your head.
Down to your toes.
And breathe as if you're inhaling from your toes all the way up to the top of your head.
Continue exhaling from the top of the head.
All the way to the toes.
And inhaling from the toes all the way to the top of the head.
Exhale from the top of the head to the ankles.
Inhaling from the ankles to the top of the head.
Continue exhaling from the top of the heads.
All the way to the ankles and inhale from the ankles.
To the top of the heads.
Exhale from the top of the head to the knees.
Inhale from the knees to the top of the head.
Continue exhaling from the top of the head to the knees.
And inhaling from the knees to the top of the head.
Exhale from the top of the head to the base of the spine.
And inhale from the base of the spine to the top of the head.
Continue.
Exhaling from the top of the head to the base of the spine.
And inhaling from the base of the spine to the top of the head.
Exhale from the top of the head to the center of the heart.
Inhale from the heart center to the top of the head.
Continue exhaling from the top of the heads.
To the center of the heart.
And inhaling from the heart center.
To the top of the heads.
Exhale from the top of the head to the throat center.
Inhale from the throat center to the top of the heads.
Continue to exhale from the top of the head.
To the throat,
Center.
And inhale from the throat center to the top of the head.
Exhale from the top of the head.
To the center of the brow,
The third eye.
Inhale from the third eye to the top of the head.
Continue to exhale from the top of the head.
The third eye center.
And inhale from the third eye center to the top of the head.
Exhale from the top of the head.
To the throat center.
Inhale from the throat center to the top of the head.
Continue.
Exhale from the top of the head to the heart center.
Inhale from the heart center.
The top of the heads.
Bring your awareness to the heart center.
Breathe into the heart center.
And out.
The heart center.
Feel the heart open as you breathe in.
And out through the heart.
Bring your awareness up into the space,
The base of your throat.
Place where your collarbones meet.
Feeling that awareness at the space of the throat center.
Visualize at the throat center.
A full moon.
Feeling the moon cool and white and protecting.
Be aware of the space at the center of the heart.
Feeling the deepness.
Feeling the openness.
At the heart center.
Go deep.
Within the space of the heart.
Go deep into the silence.
Empty empty Empty.
Be aware of the space in the heart center.
Be aware of the deep stillness and silence that is in that space.
Allow your attention to carry that deep stillness and silence.
Be aware of the space at the throat bringing with you that deep stillness.
And silence.
Be aware of the space between the eyebrows.
Be aware of the quietness in your mind.
While remaining aware.
Of that deep stillness and silence.
That is beneath.
Behind.
More subtle.
Than the mind.
Be aware of the smoothness of the breath.
While continuing to remain aware.
Of that deep.
Stillness.
And silence.
Be aware of the stillness of the physical body.
While holding awareness of that deep stillness.
And silence.
While you remain aware of that deep stillness and silence.
That is underneath.
Behind.
More subtle than the quiet mind.
The smooth breath.
And the still body.
Start to find gentle movements.
Your fingers,
Toes.
Continue to move your fingers and toes.
Beginning to move the wrists and ankles.
Arms and the legs.
Awakening the body gently.
Move however you wish.
As you integrate the experience of yoga nidra.
Into your waking state.
Bring that deep stillness and silence with you.
Keep it with you.
Keep that silence with you.
While you resolve to return to the state of deep stillness and silence.
As often as you can.
We start to slowly open your eyes.
Yoganidra is now complete.
The ruling over on to one side.
Feeling the hug.
Gratitude Coming back into your seat.
With that stillness and silence.
As your guide.
