Aryom,
Welcome to 5 Kosha Yoga Nidra focused on Ananda,
The ability to feel our inherent bliss.
If you haven't already,
Find a comfortable position lying on your back.
We'll be here for a little while,
So maybe props under your knees,
Making sure that your neck is in its natural curve and comfortable.
The stiller we can have our body,
The easier it is to descend into ourselves and find this bliss we're looking for.
As you lie here,
Notice the sounds in the room.
The sound of my voice,
Sounds in the room you're in right now.
Simply notice them.
As you notice each sound,
Notice that your mind has the ability to relax into that sound,
And you can let that sound come towards you without needing to reach out for it.
As you continue to notice the sounds,
Feel yourself becoming more and more receptive.
Now let's move our attention slightly and notice that we are breathing.
Notice that you are breathing.
Feel your body breathing.
Feel your body breathing.
Slowly move your attention to all the places where your body contacts the surface underneath you.
The floor,
The ground,
The mat,
The bed.
Feel the backs of your hands,
Maybe,
Lying on the ground.
Shoulders underneath your seat.
All the little places where your body touches the floor or ground.
Spend a couple moments just noticing them and acknowledging them.
Now let's bring our attention down to our feet.
Notice that you have feet.
Your toes and the soles of your feet,
Tops of your feet and ankles.
Without moving or needing to do anything,
Ask them to relax and let go.
Feel your feet relaxing and letting go.
Move the attention to the lower legs and feel your lower legs relaxing and letting go.
Lower legs relaxing and letting go.
Now feel your upper legs,
Fronts and backs of your thighs,
And notice them relaxing and letting go.
Upper legs relaxing and letting go.
Bring the attention to the pelvis,
Glutes,
Lower back,
The abdomen,
Whole lower part of your torso,
All relaxing and letting go.
Notice your hands,
The backs of your hands,
Your fingers,
Your palms,
Your wrists.
Feel your hands relaxing and letting go.
Feel your hands relaxing and letting go.
Move the attention to your lower arms,
Forearms,
Elbows.
Feel those areas relaxing and letting go.
Lower arms relaxing and letting go.
The attention move to the upper arms,
Upper arms and shoulders,
Relaxing and letting go.
Upper arms and shoulders,
Relaxing and letting go.
The attention move into your chest,
Upper back,
The whole area,
The top of your torso,
Relaxing and letting go.
Chest and upper back,
Relaxing and letting go.
Feel your neck,
Front and back of your neck,
Your throat,
The back of your neck,
All the way to the base of your skull,
Relaxing and letting go.
Feel your neck relaxing and letting go.
Move the attention to the muscles in the face,
The eyes,
The skull,
Jaw,
Relaxing and letting go.
The whole head,
Relaxing and letting go.
Now feel the whole body,
Whole body relaxing,
Whole body relaxing.
The body relaxed,
Let our awareness leave the body for just a little while.
As we bring our attention to the area just above our body,
Sense the area just above your body,
Above your feet and legs,
Your torso,
Face,
Head.
Feel the whole area just above your body.
Let your mind settle there.
Feel the area just above your body,
Feel the area just above your body,
Just sense it.
Now move your attention just below your body,
Your feet,
Ankles,
Lower,
Lower,
Whole back,
Neck,
Back of your head.
Notice the area just below your body,
Outside your skin.
Allow your mind to settle there for a few moments.
Notice the area below your body.
Now let that awareness go.
Feel yourself relaxed and opened beyond the body,
Beyond sensing the prana above and below.
Allow yourself to feel your true nature,
Which is the presence you feel right now.
The awareness you feel right now is you.
Open,
Relaxed,
Receptive.
Rest in the space of ananda,
The bliss of just being here.
Everything moves on its own and your awareness simply observes it.
Open,
Awake and resting.
Joy,
The peace comes from presence.
Om Namah Shivaya.
Slowly and gently begin to move your fingers and toes.
Slowly and gently move your fingers and toes.
As you become ready,
Very slowly move and stretch your body in any way that's comfortable.
Taking your time,
Allowing the awareness to come back into the body.
Very gently,
Awaken the body by slowly moving and stretching.
If it's right for you,
You can roll onto one side and take some breaths there.
This completes your practice of Yoga Nidra.
Om Namah Shivaya.
With great respect and love,
I honor my heart,
My inner teacher.
Namaste.
