Let's begin by finding a peaceful place,
Lying down in Shavasana,
On your back,
Your body aligned,
Your arms away from your body,
Your legs slightly apart.
Your whole body is comfortable and relaxed.
Let your whole body relax,
Connecting yourself to the universe,
Knowing that you are a part of the universe and every living thing is breathing with you.
As you focus on your breath,
Allowing your whole body to relax,
Relax,
Relax.
Feeling effortless relaxation,
Let the tightness in your body dissolve,
Making your physical body looser and looser.
When your whole physical body is loose and relaxed,
Slowly begin to relax your mind.
During this time,
You will awaken your sense of feeling and listening to your body.
It is natural to flow in and out of conscious hearing,
Therefore not trying too hard,
Respecting your whole physical body and ensuring it is loose and relaxed.
Say to yourself,
I am practicing Yoga Nidra for the Crown Chakra,
My Sahasrara Chakra,
The gateway to the universe.
The Crown Chakra is the foundation of your beliefs,
The connection to all that is out there.
Noticing the rhythm of your breath and your whole body feeling heavy.
Become aware of where you are,
Your surroundings,
Being aware of the sounds inside and out.
Listening the sounds out to the sky and beyond,
Feeling a sense of freedom here.
Your comfortable body is feeling heavy,
You feel the peace and harmony,
Holding this feeling of tranquility and immobility until the end of the session.
Allowing your body,
Bones and mind to become heavy and further relax and sink closer to Mother Earth.
Relaxing on your crown,
The crown of your head,
Your Sahasrara Chakra.
With every inhalation and exhalation,
Let your crown breathe.
Allowing your whole body to become lighter as you release the heaviness from the crown of your head.
Begin to feel your body,
Begin to listen to your body.
Connecting with Mother Earth,
Being held by Mother Earth as you release yourself to Mother Earth.
Being aware of your Naris,
Energy points as you focus on the travel of your life force energy,
Your prana throughout your body.
In your mind say the words,
Everything is unfolding as it should,
Everything is unfolding as it should.
The practice of Yoga Nidra is a gift to experience,
An opportunity to explore your life.
Yoga Nidra is the threshold state between sleep and wakefulness,
The gateway to your subconscious and unconscious.
During this state you will create your Sankalpa,
Your intention or statement that is close to your heart,
Your heart's desire.
We will be creating the Sankalpa together,
Feeling the intention as a motivating force.
Please repeat silently after me,
Stating it with full feeling and awareness.
I live in the present moment.
I am unique.
I live in the present moment.
I am unique.
I live in the present moment.
I am unique.
Allow your awareness to travel through your different body parts and relax your body further.
Simply feeling each part without moving and welcoming the sensation just as it is.
Being aware of your right hand,
Your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your right hand,
The back of your right hand,
Your wrist,
Lower arm,
Upper arm,
Your right shoulder,
The right side of your chest,
The right side of your abdomen,
Your right hip,
Right thigh,
Right knee,
Right shin,
Right calf muscle,
Right ankle,
Right heel,
Right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole of your right side.
Feel the heaviness,
The calmness,
The relaxation in your right side as you let it surrender and sink into the hands of Mother Earth.
Bring your awareness to your left side,
To your left hand,
Your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your left hand,
The back of your left hand,
Your wrist,
Lower arm,
Upper arm,
Your left shoulder,
The left side of your chest,
The left side of your abdomen,
Your left hip,
Left thigh,
Left knee,
Left shin,
Left calf muscle,
Left ankle,
Left heel,
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole of your left side,
Feeling the heaviness,
The calmness,
The relaxation as you surrender and sink into the hands of Mother Earth.
Feel your eyebrows,
Eyes,
Notice the eyelids,
Feeling each eyelash,
Becoming aware of the surface of your eyes,
The back of your eyes.
Feel your nose,
The tip of your nose,
The breath that travels in and out of your nostrils.
Feel your mouth,
Your lips,
The sensation within your mouth.
Becoming aware of your cheeks,
Your ears,
Your jaw,
Your chin,
Your neck,
Your collarbones,
The upper part of your chest,
Relaxing your whole body,
Further connecting your body to the ground,
The back of your head,
Your shoulders,
Your upper back sinking into the floor,
Your arms,
The back of your hands,
Your lower back,
Your hips,
The back of your thighs,
Your calf muscles,
Your heels sinking into the floor.
Feeling the heaviness and relaxing the surface of your body,
The crown of your head,
Your face,
Neck,
Chest,
Arms,
Your abdomen,
Hips,
Thighs,
Knees,
Shins,
The top part of your feet,
Feeling your whole body connected to the floor,
Your heavy body rests on the floor as your whole body sinks and connects to Mother Earth.
Feeling the energy travelling throughout your body,
Feeling your body as a whole,
A complete entity and feel that sensation throughout your body,
Focusing on your natural breath,
Being aware of the movement of your abdomen as you breathe in and out.
Feeling the flow of your breath and bring the calmness within you.
Bring your awareness to the crown of your head.
You are standing in the rain,
Feeling the raindrops falling on you.
You feel the raindrops touching the top of your head,
Your crown opens.
You feel the calmness as the warm raindrops gently touching the crown of your head.
Your crown feels calm,
Relaxed as you feel the warm raindrops gently touching your crown.
The raindrops travel to your face,
To your forehead,
Rolling down your eyes,
Nose,
Lips.
Your whole face feels warm with the raindrops and your whole face relaxes,
Relaxes,
Relaxes.
Your face is covered with the warm raindrops,
You feel calm,
You feel relaxed.
The warm shower,
The raindrops travel throughout your body,
Allowing yourself to feel the raindrops and follow the drops as they travel to every part of your body,
Every part of your body.
Staying here for a while as you let the calmness and peace travel from the crown of your head all over your body.
Now slowly begin to travel your awareness through your chakras,
Your energy channels,
To open,
To heal and to connect to your crown chakra,
Touching each point with a feather.
Bring your awareness to the base of your spine,
To your muladhara chakra,
The root of all growth and awareness.
To your swadhisthana chakra,
Just below your navel region,
Connecting with your emotions and your desires.
Your manipura chakra,
Your solar plexus,
The soft area in between your chest bone,
Finding clarity and wisdom.
Your anahata chakra,
Your heart,
The center for your devotion,
Transformation and love.
Your vishuddhi chakra,
Your throat chakra,
The command of communication and calmness.
Your ajna chakra,
The third eye,
Your eyebrow center,
The eye for intuition.
The crown chakra,
The sahasara chakra,
Just visualize the thousand petal lotus as you connect to all the chakras,
Energy points in your body.
Staying here for a while and just feel the energy at each point.
Bring yourself back to your breath and the calmness.
Bring yourself with this feeling back to your sankalpa and repeat it in your mind three times with the present feeling,
The present emotion.
I live in the present moment.
I am unique.
Become aware of your natural breath.
Develop awareness of your nostrils.
Develop awareness of your breath that travels in and out of your nostrils.
Continue this for a while.
Extend your awareness of your breath to every part of your body,
Your hands,
Arms,
Upper body,
Lower body.
As you inhale,
Feel the life-giving force saturate your whole body.
Take a long,
Slow,
Deep breath and become aware of your relaxed body.
Become aware of your physical existence.
Become aware of your space your body occupies in the universe.
Developing awareness of your surroundings,
The floor you lie on.
Be aware of the sounds around you.
Feeling the raindrops on your body as you gently awaken your body and slowly begin to externalize.
Externalize by wiggling your toes,
Wiggling your fingers,
Stretching your arms above your head,
Stretching your feet in the opposite direction.
Bring your arms next to your body,
Bending your knees,
Your feet flat on the floor,
Connecting your full spine to the floor.
Keeping your eyes closed,
Gently taking a right turn,
Your whole body lying on your right side.
Just allowing yourself to connect,
To feel the sensation within you as you focus on your natural breath.
Keeping your eyes closed with the help of your hands,
Gently lifting your body up,
Coming into any comfortable position,
Comfortable seated position.
Lengthening your spine,
Your shoulders roll back,
Your chest open,
Focusing on your breath,
The calmness within you.
Gently releasing your hand position,
Rubbing your palms together for warming palms,
Placing your warm palms in front of your closed eyes,
Staying there for a while.
Feeling the energy,
Feeling the warmth and slowly at your own time,
Releasing your hands and opening your eyes.
