Welcome to the practice of Yoga Nidra.
Nidra is a practice of guided relaxation.
You will not be deep asleep,
But more in a dreamy trance-like state.
We will go through together intention setting,
Body scan and visualizations.
There is no right or wrong way to practice this.
I would encourage you to try your best to remain alert,
Listen to the instructions from my voice,
And keep an open heart to the experience of the journey.
Make sure you are wearing comfortable clothing and have a quiet place to practice,
Free from distractions and obligations.
Find a comfortable surface to lie on,
Maybe a soft rug or a yoga mat.
Have a small blanket or pillow for under the back of your head and also a blanket or sweater nearby as your body temperature may drop in the practice.
And if available,
Perhaps a bolster under your knees to have them bent,
Softening the lower back.
When you are ready in your lying down position,
We will begin the practice of Yoga Nidra.
As you find stillness on your back,
Gently closing your eyes,
Starting to pay attention to the sensation of the breath in and out through your nose.
And on your next inhalation,
Allowing your belly,
Ribcage and chest to rise.
And as you exhale,
Chest,
Ribs and belly in.
Continuing to let your body expand on your each in-breath and deflate as you exhale through your nose.
And now repeat to yourself after me three times.
I trust the path that I am on.
I trust the path that I am on.
I trust the path that I am on.
And now if you would like to set an intention of your own,
You may now say it back to yourself three times.
And now focus on your left thumb.
Relax it to the ground.
Left index finger softens.
Left middle finger relaxes.
Ring finger and little finger.
Left palm and the top of the hand.
Release your left wrist.
Your left lower arm relaxes.
And your left elbow.
Left upper arm softens.
Your left shoulder is melting into the ground.
Your entire left arm is relaxed.
Leave it behind.
And now soften your right thumb.
Your right index finger.
Right middle finger.
Right ring finger.
And right little finger softens.
The palm and the top of your right hand releases.
Right wrist softens.
Right lower arm is dissolving.
Right elbow.
And right upper arm.
And right shoulder melts into the ground.
And now your entire right arm is relaxed.
Remain still.
Now left big toe softens.
Left second toe.
Left third toe.
Sole and ankle.
Left calf relaxes.
Left knee softens.
Left thigh.
Left hip sinking beneath you.
Your entire left leg is relaxed.
Leave it alone.
Focus on your right big toe.
Relax your second toe.
Soften your third toe.
Soften your fourth toe.
Sole and ankle of your right foot.
Right knee.
And right hip dissolves.
And now your lower body is completely relaxed.
Remain alert.
Your belly is loose.
Chest heavy.
Sinking beneath you.
But your heart remains light.
Your lower back.
Middle back.
Upper back is sinking.
Slowly getting heavier and heavier.
Back of your neck.
Back of your head.
Your crown.
Your forehead relaxes.
Soften the space between your eyebrows.
Left cheekbone.
Right cheekbone.
Your mouth and your tongue relax.
Now starting with the lungs we will relax the internal organ.
Your lungs now soften.
Focus on the liver on the right side of the ribs.
Kidneys soften on your lower back.
Soften your stomach on the left.
Intestines in the middle.
Soften your bladder towards your lower abdomen.
And your body is heavy against the floor.
Feel the body sinking deeper and deeper into the earth.
As you feel yourself get heavier and heavier.
And you see the ceiling in the space that you are practicing in.
And now imagine your body getting lighter and lighter.
As light as a feather.
As your body rises and floats up past the root of the space you are in.
And up towards the sky.
Where you see the beautiful blue color of the infinite sky around you.
Imagine you are somewhere really warm.
As you feel the beautiful golden sunset.
The yellow sun rays warming your skin.
And now you look around and you are on the top of a beautiful snowy mountain.
It's freezing cold and you can even see your breath come out from your nose.
You are shivering.
And now you realize you are standing in a highway.
Cars racing past you.
The speed of the cars rushing by you creates a breeze against your face.
As your heart beats wildly.
Now you find yourself wrapped up in a warm blanket like the baby you were.
Held by someone you love dearly.
You feel safe and relaxed.
You realize now you are walking and walking.
But still relaxed and cheerful.
You realize you are walking in a wide meadow.
Peaceful and green.
Under a star filled night sky.
You feel the light breeze in your face.
And the sparkling of infinite stars above you.
You reach out with your hands making a mini telescope.
As you search the skies for the brightest star shining above you.
And you lie yourself down on the grass.
As you look up to all the stars in the sky.
You are in awe and wonder.
And slowly you realize the stars were always there watching over you to guide you.
But it's just that for the first time you see them all so clearly in the sky.
Now repeat to yourself after me three times.
I trust the path that I am on.
I trust the path that I am on.
I trust the path that I am on.
And now recall the intention that you may have set in the beginning of the practice.
And repeat that to yourself three times.
Rest your mind in the temple of the soul.
The right side of your heart.
The size of a thumb.
Your spiritual heart.
And slowly coming back to your body.
Back to the space you are in.
Gently moving your tongue,
Mouth.
Maybe noticing any taste there.
Maybe there's none.
And that's okay.
Turning to any smells that may be coming in through your nose.
Maybe the smell of your skin,
Your breath or the room.
Starting to rub your fingertips and your toe tips.
Feeling the warmth of your skin.
Maybe the warmth or the softness of the blanket or the surface you're lying on.
And holding in to any sounds that might be coming in through your ears.
From outside this practice.
Maybe even from outside the room or the space you are in.
What is the furthest away or smallest sound that you can hear?
And finally,
With your eyes remain closed.
What do you see behind your closed eyelids?
Lightness.
Maybe darkness.
Or maybe even colors or shapes.
Just noticing.
Deepening through your breath as you gently open your eyes.
Coming out onto your side body to push yourself up out from your lying down position.
And if it's inviting for you to do so,
Maybe joining me in bringing your hands in prayer position.
In front of your chest to close your practice.
Maybe with a small bow to yourself in gratitude for showing up for yourself for this practice today.
And I bow in gratitude to you for letting me be part of your practice.
Thank you and I hope to see you again soon.
