Preparing for the practice of yoga nidra.
Lying on your back in savasana with your arms alongside your body,
Palms of your hands facing the sky.
Make sure your feet are about hip-width apart and your face is relaxed.
Take your time to make sure your position feels symmetrical and you are comfortable.
You can adjust your position if that's what feels right.
Adjust your clothes just so you can be still for the remainder and duration of the practice.
Now you're going to begin to notice the sounds around you.
Without naming the sounds,
Just shift your attention to the sounds you hear outside or inside the room.
Start by noticing the sounds further out in the distance,
Just drawing your closer attention.
Notice the sounds just outside the room and the sounds inside the room.
Notice the sound of my voice guiding you through the practice.
Notice the sound of your own breath as you breathe in through your nose and out through your mouth.
Notice the sound and sensations of your chest and your heartbeat.
Leave the sounds now and just bring your full attention inward into your breath.
Now think of something that is extremely important,
A vision,
A goal,
Something that you would like to manifest.
Your language,
Thought,
Philosophy,
That is the most comfortable to you.
Think of that event as if it has already happened.
What is that vision?
You're going to remember the statement,
Each word.
You can read it to yourself mentally,
Internalize it about three times.
Now let me take your awareness,
Shift it to different physical parts of your body as they transfer and shift to the different parts of your body as I name them.
Just remain still.
First,
Start by drawing your attention to your first finger,
Your thumb,
Now your third finger,
Your fourth,
The palm of your hand,
The back of the hand.
Your wrist,
Forearm,
Elbow,
Other arm,
Your shoulder,
Now your shoulder blade,
Your armpit,
Your waist,
To your hips,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Foot,
Toes,
First,
Second,
Third,
Fourth,
And fifth.
Now shift to the other side and continue.
Fill your left thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Other arm,
Shoulder,
Shoulder blade,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Foot,
Toes,
First,
Second,
Third,
Fourth,
Fifth.
Now become aware of the back of your body,
The heels,
Ankles,
Calves,
Backs of the knees,
Hips,
Lower back,
The whole of your back,
The shoulder blades,
Upper back,
Back of the neck,
Back of the head,
All the body parts in contact with the ground where you lie.
Just be with there.
Be with there.
Just take a few breaths here.
Now take your consciousness,
Shift to the front of the body.
Fill the crown of your head,
Your forehead,
Your right temple,
Left temple,
Right ear,
Left ear,
The right eyebrow,
The left eyebrow,
The space between your eyebrow,
Right below your third eye,
Your left eye,
Your right eye,
Your nose,
Right nostril,
Left nostril,
Mouth,
Your right cheek,
Your left cheek,
Your chin,
Your jaw,
Your collar bones,
Your chest,
Your abdomen,
Your right arm,
Your left arm,
Your right leg,
Your left leg.
Now all of your body together.
Your whole body is a vibration as you are here now.
Just fill the whole of your body as your energy.
Notice your breath.
Just to see it happening,
Observe it as it happens naturally,
Just rhythmically like a wave.
You have complete awareness of your breath.
Notice your breath may be warm,
Soft,
Just natural.
It's what you do throughout the day.
Now we're noticing it.
It's the life.
It's effortless,
Really.
Now you're going to cultivate a feeling of heaviness.
In your physical body,
You just notice the weight.
It's heavy.
Notice in your arms,
Your legs,
Your feet.
Your whole body just feel the heaviness.
You're just observing,
Letting yourself rest on the ground,
Heavy and relaxed here.
Now let's reverse this.
Cultivate the sensation of lightness.
You're floating.
So you can feel the lightness in your fingertips and your toes.
Lightness in your hands and your feet.
They're floating.
Your arms and your legs,
All light.
In the center of your body is lightness.
It's an experience of ease,
Lightness.
Every extension,
Every part of you is light and effortless.
Now,
The center of your chest.
Bring your attention there as you begin.
Just follow your breath and the energy,
The charge that it brings,
The life force.
Every exhale,
All that tension build up through the day.
You just let it out.
You let go.
You're taking in energy.
With every exhale,
You're letting go.
Stress,
Loops,
Just the negative talk and stories you tell yourself through the day,
Or you let others tell you.
With every inhale,
You're actually recharging your being,
All the cells of your body.
Bringing joy,
Recharging.
Those other breaths,
As you exhale,
You're just letting go of all the things that really don't serve you.
As you inhale,
You're beckoning that experience of just deep trust in yourself,
The God,
The universe,
Whatever it is that you identify with,
Suits you.
It's just easy.
And every exhale,
You create that space,
That awareness of love,
Health,
Calm,
Grace.
With every inhale,
You're expanding growth of creativity.
You just continue.
Follow the flow of the inhales and exhales.
Just noticing.
Here you are now.
It's effortlessly relaxing as you ease in to calm,
Relaxed.
Now,
Just return to that vision,
The manifest that you thought of,
That you're waiting for at the beginning of the practice.
Just remember your resolution,
Your mantra,
Word for word.
Just repeat it to yourself.
Mentally three times.
It could be,
I am loving awareness.
It could be,
I am calm.
Whatever that is,
Whatever that language.
Repeat it.
Keep it with you as you need it.
It's your safety place,
Your safety words,
Your anchor.
Now you're starting to come back now to your physical body.
While keeping your eyes closed,
Just feel your inner body and just the surface and the ground that you are relaxing and laying on,
What lies beneath you.
Just kind of feel the position of where you are now,
Where your body found its relaxation,
The point here and now.
You're going to feel the rhythm of your breath.
As you come out of your slumber,
You just slowly move your toes and your fingers.
Just kind of wag your head from side to side.
Stretch your arms overhead.
You lengthen the sides of your body evenly,
Balanced.
Now roll over onto your side and just slowly make your way to see the position.
Just enjoy this quiet moment of you.
Let yourself appreciate what you just did for your being in this practice right here now.
Thank yourself.
The practice of Yoga Nidra is now complete.
Namaste and may you be well.
