Come into a relaxing position,
Reclining on the floor or bed.
Place bolsters or pillows under your knees and a support under the head if needed.
Notice how your body feels draped along the ground and feel if there are any places that are tense or unwilling to relax.
If you find any,
Direct your breath into those areas so they soften and release.
Inhale into the tense areas and as you exhale,
Imagine them sinking into the support of the floor.
The practice of yoga nidra connects you to your deepest ability to rest and rejuvenate yourself.
You will be guided to the space that lies between being asleep and awake where you can most easily connect to your witness consciousness.
The witness is that part of your awareness that observes what happens in the body,
In the mind,
And in the emotional state.
If you have pain in your body,
The witness observes how it affects the body without holding.
If you have mental stress,
The witness watches how it ties you up in mental knots and circular thoughts.
If you have intense emotions,
The witness watches them arise and fall without judgment or blame.
Think of accessing the witness as a way to release pain,
Untie the knots,
And stop the chattering of the mind,
Even if only temporarily.
Try to stay awake during the practice by listening to the instructions.
Follow them as well as you can and if you do drift off to sleep,
Do not worry.
Simply return to the instructions and stay relaxed.
Take a few more moments to deepen your level of relaxation.
It is not difficult to do even when you are awake.
Sink into the sensations of the body as you rest on the floor.
Feel the body being supported by the floor and notice where your body is touching the floor.
Then begin to feel your breath flow in and out of your nostrils.
Slowly breathe in and slowly breathe out.
Do you feel the flow of your breath throughout your body as well?
Feel the sensation of expansion on the inhale as if the breath could expand in all directions,
Towards the ceiling,
Toward the floor,
Out to the sides,
Even toward the head and feet.
Expand your inhalation outward from your center.
Then on the exhalation,
Feel your breath returning towards the center without any contraction.
Inhale and expand.
Exhale surrender towards the center.
Focus on this feeling for a few more moments.
Allow your intention or resolve to bubble up from your deepest wish for transformation and healing.
Be sure that the statement is positively stated and in the present tense and something that you will remember.
State it silently three times.
Also say to yourself,
I am practicing Yoga Nidra,
I am awake and relaxed.
You will now begin the rotation of consciousness.
Move your awareness throughout different parts of your body as soon as you hear the name.
The awareness will jump from place to place.
Say the name of the part to yourself after you hear it and at the same time become aware of only that part.
Stay alert without too much concentration.
The practice will begin with the feet.
Feel the soles of both feet.
Your heels.
Your arches.
And all ten toes.
Move awareness up to your ankles.
Your calves.
Shins.
Front of your knee.
Back of your knee.
Insides of the knees.
Outside of the knees.
Fronts of your thighs.
Inner thighs.
Backs of the thighs.
Outer thighs.
Feel your hips.
Buttocks.
Groins.
Your pelvic floor.
Notice your lower belly.
Sacrum.
Middle back.
Insides of the waist.
And upper abdomen.
Feel your rib cage,
Noticing how much space it takes up in your torso.
Feel the right side of your rib cage.
And the left side.
Feel the sternum.
Your entire spine.
The sides of your chest.
Armpits.
Joints of your shoulders.
Upper arms.
The inside of the upper arms.
Inner elbows.
Inner forearms.
Insides of the wrists.
Palms of your hands.
Thumbs.
Index fingers.
Middle fingers.
Ring fingers.
And little fingers.
Feel the backs of your hands.
Backs of the wrists.
Outside of your forearms.
Points of the elbows.
Outside of your upper arms.
Tops of the shoulders.
Lower bones.
Right side of the neck.
Left side of the neck.
Front of the neck.
Jaw.
Chin.
Lower lip.
Upper lip.
Space between the lips.
Lower teeth.
Tongue.
Upper teeth.
Right nostril.
Left nostril.
Entire nose.
Right cheek.
Left cheek.
Right ear.
Left ear.
Inner ears.
Ear lobes.
Right eye.
Left eye.
Right eyelid.
Left eyelid.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right temple.
Left temple.
Forehead.
Crown of the head.
Feel now the whole right side of your body.
The whole left side of your body.
The front of your body.
The back of your body.
Your whole body.
Feel your entire body all at once.
Feel your entire body.
Remember that you are practicing yoga nidra and draw your attention to the outgoing breath.
Draw your attention to your natural ingoing and outgoing breath.
Feel the breath going in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural,
Automatic.
There is no effort.
Maintain awareness of breath.
Complete awareness of breath.
Now visualize that the breath is moving up and down along the length of your spine.
Imagine the central channel of your body like an elevator shaft.
The breath rides the elevator car up and down along this path.
As you inhale,
The breath moves upwards from the pelvic floor toward the crown of your head.
As you exhale,
The breath moves downwards from your crown towards the pelvic floor.
Feel the breath moving up and down along this pathway and notice the subtle movements of the rib cage in synchronization with your breath.
As you inhale,
The rib cage moves up and out.
On exhale,
The ribs move down and in very gently.
You are not doing this.
The movement is a response to your breath.
Continue feeling the movement of your breath,
Breathing in and breathing out.
Allow your breath to continue but do not concentrate on it.
Imagine the feeling of heaviness in the body,
The feeling of heaviness.
Become aware of heaviness in every single part of your body.
The arm's heavy.
The leg's heavy.
The head is heavy.
The whole body heavy.
You feel so heavy that you seem to sink down into the earth like the roots of a grape tree.
The body is heavy.
The whole body heavy.
Then awaken the feeling of lightness in the body,
The feeling of lightness.
Create the sensation of lightness and weightlessness in all parts of your body.
Your body feels so light that it seems to be floating away from the floor like a cloud.
The body is light.
The whole body is as light as a cloud rising toward the ceiling.
Then return to the feeling of the body resting in peace and safety as you practice yoga nidra.
Next,
Bring your awareness to a feeling of isolation or loneliness.
When was the last time that you felt alone?
Perhaps you were in a crowd and did not know anyone,
Or you felt like you were disconnected from your family or circle of friends.
What does being unconnected to those around you feel like in your body or your emotions?
Does it make you feel strong and independent,
Or does it feel lonely?
Then imagine the opposite.
Awaken the feeling of connection.
Know that you are part of a greater community of your family,
Friends,
Neighborhood,
And town.
You are part of a web and network of people who can provide support and who you can provide support to as well.
Notice the difference between feeling connected and disconnected.
Do you feel them in your physical body?
Do the connections feel supportive or stifling?
Remember that you are practicing yoga nidra,
You are relaxed and awake.
Connect your mind into the space in front of your closed eyes.
Imagine before you a transparent screen through which you can see infinite space,
A space that extends as far as the eyes can see,
As low or as high and as wide as you can see.
Watch the darkness.
Very carefully.
Be totally aware but not involved.
Rest your mind in this warm and friendly darkness.
Become aware of any images that manifest within the dark space,
As if you were watching a movie.
If you see colors or patterns,
Simply notice these and continue with your awareness.
Whatever you see is the manifestation of your subconscious mind.
If thoughts occur,
Let them come and go but continue watching the dark space.
There is no effort,
Simply awareness.
Staying detached and relaxed.
Now begin to visualize the following on your mental screen.
Imagine a path through the woods.
A tall stately tree.
A car racing down the road.
A golden spider web.
The sound of a bell.
A meandering river.
A field of wildflowers.
Roots reaching into the earth.
A dog wagging its tail.
The voice of someone you love.
A thriving garden.
A purple lotus.
A feeling of connection.
The smell of the ocean.
Snow-capped mountains.
A yogi sitting in meditation.
The green canopy of trees overhead.
Freshly washed laundry.
A smiling Buddha.
Your body resting in yoga nidra.
Imagine that you are walking along a rocky path at the edge of a forest.
See the brown and gray of the dirt beneath your feet.
Hear the rustling of wildlife around you.
You reach a clearing and see the opening to the forest.
Take your first steps along the path in front of you.
Observe the birds searching the dry leaves for food.
Hear the rustle of small animals and the buzz of insects.
A sense of strength seeps into your body as you marvel at the power in this forest.
You begin to sense that this is where you belong.
Take time to absorb the spirit of the forest as you continue to listen.
Hear the sounds of nature and let your body acknowledge the rhythm of movement that surrounds you.
Allow it to become a part of your heartbeat.
You feel safe,
Enclosed,
Protected knowing you belong here in this sacred chamber of trees.
Look above you and enjoy the protection formed by the towering canopy which shields you and offers protection as you begin to settle into this temple of natural beauty.
Select a tree that calls to you.
Stand so that you can see the whole tree.
Open all your senses and feel your connection to the tree.
See the shape of its trunk and branches.
Smell the air knowing that you are breathing oxygen the tree has made.
Listen to the wind rustle the leaves.
Step toward the tree respectfully being mindful of the plants and animals that find shelter beneath it.
Pass your feeling of connection through your body as an offering to the tree.
Observe how the tree responds.
In return become aware of whatever energy or message the tree is offering back to you.
You step away from the trunk and notice something a small object hanging from a branch.
You are curious about the tree's offering so you reach out for it.
Do you recognize the object?
Hold it gently in your hands.
What does this object represent to you?
What deeper meaning can you receive from the tree's gift?
What quality of strength,
Steadfastness,
Growth or connection do you need at this time?
Silently thank the tree for its gift.
Then imagine making your way to the ground and recline in the shade of the tree knowing that you are in the right place.
Allow your intention to bubble up again from the depths of your mind and repeat it silently three times.
Bring your attention to the natural breath that flows in and out of your nostrils.
Develop awareness of your physical body.
Feel your body sinking down into the floor.
Remember that you are practicing yoga nidra and begin to imagine the surrounding room.
Are there other people or objects present?
Notice any sounds that you might be able to hear which will bring you more into the present moment.
Start moving your body very slowly.
Move your fingers and toes slowly.
Move your hands and feet slowly.
Turn your head slowly from side to side.
Take your time,
There is no hurry.
When you are sure that you are fully awake,
Open your eyes and allow the action of seeing to happen without focusing on anything.
Then rolling over to your side,
Staying on your side for a few moments.
Open your hands to press yourself up from the floor,
Allowing your head to come up last.
The practice of yoga nidra is now complete.
