Himalayan Yoga Nidra Come lying down on your back in Savasana.
Feel the feet fall apart.
Arms relaxed.
And palms to the sky.
Close the eyes.
Relax.
Adjust the body until it's completely comfortable.
Allow yourself to come into stillness.
Feel the weight of the body pressing into the ground.
Release all effort.
Nothing to hold.
Nothing to control.
Bring to the mind one clear resolve.
A short positive sentence in the present tense as if it's already true.
Repeat it silently at your mind's eye three times.
And then place it deep into the heart center.
Now moving our awareness point to point through the body.
Simply notice each point as it's named.
And then move on.
Center of the forehead.
Throat pit.
Right shoulder.
Tip of the right thumb.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right ring finger.
Tip of the right little finger.
Right wrist.
Right elbow.
Right shoulder.
Left shoulder.
Left elbow.
Left wrist.
Tip of the left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of the left ring finger.
Tip of the left little finger.
Left wrist.
Left elbow.
Left shoulder.
Throat pit.
Center of the chest.
Navel center.
Pelvic center.
Right hip joint.
Tip of the right big toe.
Tip of the right second toe.
Tip of the right third toe.
Tip of the right fourth toe.
Tip of the right little toe.
Right ankle.
Right hip joint.
Pelvic center.
Left hip joint.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the left second toe.
Tip of the left third toe.
Tip of the left fourth toe.
Tip of the left little toe.
Left ankle.
Left hip joint.
Pelvic center.
Navel.
Center of the chest.
Point between the eyebrows.
Space above the head.
Point between the eyebrows.
Center of the chest.
Now we have moved our awareness in symmetrical loops through the limbs and the body to balance the hemispheres of the brain and nervous system.
This path leads us to progressively withdraw deeper and deeper.
Now bring your awareness to the central channel of the breath.
Notice how the breath flows naturally.
With each inhale,
Awareness travels downward.
And with each exhale,
Awareness travels upward.
Now bring your awareness to the crown of the head.
With the next exhalation,
Breathe as if your breath is a gentle wave traveling down to the toes.
As you breathe out,
The breath empties you.
And as you breathe in,
Travel from the toes back to the crown of the head.
Continue breathing to the toes for a total of 10 breaths.
Traveling back to the crown with each breath.
Now exhale down to the ankle joints and inhale back to the crown of the head.
Again,
The breath empties you as you breathe out and fills you as you breathe in.
Travel back and forth for a total of 10 breaths.
Allow the breath,
The awareness to move like a stream,
Unbroken and smooth.
Now inhale to the crown of your head and exhale down into the knees.
Like a wave,
The breath empties you as you travel into the knees for 10 breaths.
Allow the breath to be smooth and continuous,
Emptying and nourishing.
Now exhale down to the floor of the pelvis,
The root center,
And inhale back to the crown.
This time moving for a total of 5 breaths.
Smooth and relaxed.
Next,
Exhale down to the navel center and inhale back to the crown of the head.
Back and forth for a total of 5 breaths.
Now breathe to the heart center and back to the crown.
Breathing 5 breaths as you relax deep at the core of the chest throughout the entire heart region.
Keeping the breath smooth and steady.
Now travel,
Exhale into the throat center and inhale back into the crown of the head.
As you breathe out,
Releasing tension from your voice and returning to the crown of your head as you inhale.
Keeping the stream of breath unbroken and smooth.
Now we travel from the crown of the head down to the eyebrow center.
The entire dome of your head is emptied as you breathe out and then filled as you breathe in.
Breathe 5 times to the eyebrow center.
Back into the dome of your head.
Now we travel from the crown of the head down to the point at the base of the nostrils.
The central point where the septum of the nose meets the face just above the upper lip.
Then inhale here back to the eyebrow center.
And now back into the nostrils.
Moving between these two points for 20 breaths.
Inhale into the eyebrow center and then feel the breath through the nostrils.
Exhaling at the base of the nostrils.
Inhaling at the eyebrow center.
Without sleeping,
Let your body rest.
Rest your mind.
Rest your heart.
Rest your being.
Now we experience these pairs of sensations.
Heavy,
Light.
Sadness,
Joy.
Fear,
Courage.
Restlessness,
Stillness.
Now return to a calm and neutral state.
Now let these images arise one by one.
See them clearly,
Then let them dissolve.
Rising sun.
Snow.
Snow-covered mountain.
Desert sands.
Lotus flower.
Vast sky without clouds.
A circle of light.
Light.
Light everywhere.
Now return to your resolve.
Bring it to the mind with full clarity.
Maybe place it in the heart.
Repeat it silently three times.
Now begin to bring your awareness back to the body.
Laying.
Notice sounds far away.
Then inside the room.
Begin to move the fingers and toes.
Rotate the wrists and ankles.
Bend the knees and roll to the right side.
Rest here.
Slowly come to a comfortable seat.
And keep the eyes closed for a moment.
Take your time.
And when you're ready,
Begin to open the eyes.
Yoga Nidra is complete.
