Welcome to Yoga Nidra.
Please lie down,
Close your eyes and prepare to relax.
If you haven't already,
Grab a blanket,
Pillow or yoga mat so that you can be completely comfortable throughout this practice.
Once you're lying down and your eyes are closed,
Give yourself a few breaths out of your mouth and tell your body,
Mind and heart that it's safe to let go.
If there's any way that you can prepare to relax deeper and more effectively,
Please do that now.
As we go through the process of yoga nidra,
I invite you to welcome anything and everything that comes into your awareness.
From this point on and through the duration of our yoga ninja practice,
Abandon all assessment of things and become the observer only.
Consider your intention or purpose for practicing yoga nidra.
In your own mind repeat,
My intention for this practice is and fill in the blank with whatever comes to mind.
Decide on your intention and hold that in your focus.
Repeat the intention to yourself one more time.
Now I invite you to relax 10% more than you're currently relaxed.
Relax your face.
Relax your entire head.
Relax your arms,
Your chest,
Belly and back.
Relax your pelvis and your legs.
As we go through this process,
Don't try to control your experience.
Simply pay attention to my words and welcome,
Recognize and witness everything that comes into your awareness without the need to change or fix anything.
Today we are going to explore sensations and feelings in our body to practice experiencing ourselves as awareness.
Begin by noticing everything you are aware of in this moment.
Notice sounds,
Smells,
The temperature.
Also notice emotions,
Thoughts and internal sensations.
Simply welcome,
Recognize and witness everything in your awareness without any judgment,
Just awareness.
Begin to identify as awareness itself,
Awareness manifesting itself in the form of body,
Thoughts,
Emotions,
Sounds or anything you are aware of in this moment.
Simply allow yourself to welcome,
Recognize and witness all things as a way of experiencing yourself as awareness.
Remember that sensations will come and go and will reveal your underlying awareness.
Be awareness itself.
As awareness,
Experiencing yourself as sensation.
Follow my words as you become more aware of your body and as awareness,
Allow yourself to become increasingly more relaxed.
Bring your awareness to the sensation of your mouth.
Simply notice its presence.
Welcome,
Recognize and witness the sensation of your mouth.
Bring your awareness to the sensation of your eyes and then your ears,
Your entire face,
Your entire head.
Now feel the sensation of your neck and throat,
Your shoulders,
Arms.
Feel your left arm as sensation from top to bottom.
Feel your right arm top to bottom,
Left arm and then right arm.
Now feel both arms as sensation.
Feel both at the same time.
Bring awareness to the sensation of your trunk,
Your chest.
Feel your breathing,
The rise of your belly.
Feel your back.
Simply welcome,
Recognize and witness the sensation of your trunk.
Simply notice its presence as awareness.
Now bring awareness to the sensation of your pelvis,
The front,
Back and sides of your pelvis.
Simply notice it as sensation.
Simply welcome,
Recognize and witness anything that arises spontaneously such as thought,
Emotion or sensation.
Bring awareness to the sensation of your legs.
Feel your left leg,
Hip to toes.
Feel your right leg,
Hip to toes.
Left leg and then right leg.
Left,
Right.
Now feel both legs,
Both legs as sensation at the same time.
Now feel the entire left side of your body,
Head to toe.
And then feel the entire right side of your body,
Head to toe.
Left side and then right side.
Now feel both sides at the same time.
Feel your entire body.
Begin to feel as if your entire body is very large.
Now adopt the feeling of being very small,
Very large again,
Now small.
Now adopt the feeling of being both large and small simultaneously.
This does not need to make sense.
Simply feel both large and small simultaneously.
What are you aware of in this moment?
Sensations will come and go.
In one moment you may feel small and in another large.
What is the part of you that can be both small and large?
Sensations reveal your unchanging underlying awareness.
The awareness itself.
Become extremely aware of all things in this moment as awareness itself.
Simply welcome,
Recognize and witness all things in this moment as awareness itself.
As awareness I invite you to begin to feel your body lying on the floor.
Feel the sensations of your legs,
Feet,
Pelvis,
Trunk,
Arms and head.
As awareness become acutely aware of the sensations in your hands and feet.
Now I invite you to remember your stated intention for practicing yoga nidra.
Bring awareness to that intention.
Notice how it feels in your body.
Simply hold the intention as awareness.
In a moment we will be ending our yoga nidra practice because we have practiced experiencing ourselves as deep awareness.
You will find yourself moving back into your everyday life with clarity,
Purpose and focus.
You will find answers to your questions and presence in your relationships.
You'll be more compassionate.
You will feel less stress in your life and less reactive to stress.
Through our practice of experiencing ourselves as awareness,
Your life will feel richer and more vibrant.
In a moment I'll begin counting down from five and this will signal the end of our yoga nidra practice.
One,
Two,
Three,
Four,
Five.
This concludes our yoga nidra practice.
Continue on with your day with a new sense of awareness and openness.
Namaste.
Thank you.
