Welcome.
My name is Mirja.
I'm so glad you've joined me.
Yoga Nidra or non-sleep deep rest is a powerful and easy form of meditation.
All you need to do is lie back,
Make yourself comfortable,
And follow my voice.
I will guide you through the five panchamaya koshas or layers of the self.
Yoga Nidra has been found to improve sleep,
Promote calmness and relaxation,
And is an opportunity to deepen one's sense of self.
Take time now to shift and adjust to make yourself completely comfortable.
The more at ease your body is,
The more your mind can relax as well.
Notice your body on the mat,
Slowly sinking down.
Can you become even 5% more comfortable?
Follow your breath in and out,
Allowing your breath to be easy and natural.
With each breath,
You relax a little more.
Bring to mind a word such as peace or calm,
A simple sankalpa you can repeat to yourself as we ease into this Yoga Nidra.
Take time now to repeat your word over and over,
Focusing all your attention on that word.
If your mind wanders,
Simply bring it back to your chosen word or sankalpa.
We will now do a rotation of consciousness,
Moving through the body,
Noticing each part as I guide you along,
Simply noticing without judgment each part of your body,
Throat,
Jaw,
Tongue,
Roof of the mouth,
Teeth,
Gums,
Inside of cheeks,
The whole mouth,
Lower lip,
Upper lip,
Face,
Right nostril,
Left nostril,
The whole nose,
Sensation of breath,
Right ear,
Folds of ear,
Ear canal,
Inner ear,
Listening,
Left ear,
Folds of ear,
Ear canal,
Inner ear,
Listening,
Right eye,
Eyebrow,
Temple,
Cheekbone,
Behind the right eye,
Left eye,
Eyebrow,
Temple,
Cheekbone,
Behind the left eye,
Between the brows,
Mind's eye centre,
Crown,
Back of head,
Back of neck,
Inside the throat,
Whole head and neck,
Base of throat,
Heart centre,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Base of throat,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Whole right arm and hand,
Whole left arm and hand,
Base of the throat,
Heart centre,
Ribs,
Shoulder blades,
Back of heart,
Whole back torso,
Whole front of torso,
Belly,
Navel,
Right hip,
Whole thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of foot,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole right leg and foot,
Navel,
Left hip,
Whole thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of foot,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole left leg and foot,
Both legs together,
Tailbone,
Sacrum,
Spine,
Back of head,
The whole right body,
The whole left body,
The whole body,
The whole body,
The whole body.
Imagine a golden light slowly moving from the top of your crown down through your whole body to the tips of your fingers and toes,
Filling you with a warm glow,
A feeling of complete calm and relaxation.
Allow it to fill every cell and fibre of your body.
Let that feeling expand and fill every part of your entire being,
Giving you a sense of connection and oneness with all that is.
Feel the expansiveness of energy and life vibrating within you and all around you.
Bring to mind your word or your sankalpa for today and repeat it three times.
Slowly begin to come back through the koshas,
The bliss body,
The wisdom body,
The mental body,
The breath body following your breath in and out your nostrils,
The physical body noticing the mat below you,
The air on your skin,
The sounds in the room.
If you're ready you may slowly roll to one side and come into sukhasana or sweet easy pose with your legs crossed.
Take a moment to thank yourself for being here and taking this time.
You may also like to send some of this lovely energy out to someone in need.
This yoga nidra is now complete.
Thank you for joining me.
May you be well,
May you be whole,
May you be at ease.
