In preparation for our Sonic Yoga Nidra practice,
Lie down on your back with your legs about a foot and a half apart,
Arms away from the body,
Palms facing up.
Take a few minutes to make any final adjustments so that you can remain still throughout the practice.
We're going to set an intention for the practice,
Called a Sankalpa.
Take a minute to reflect on where you are in your life and find something you'd like to improve.
It could be something simple or something profound,
But whatever you choose,
Mentally formulate a short positive statement of intent.
Some examples could be,
I eat healthy,
Or I get enough sleep,
Or I'm patient.
Mentally formulate and contemplate your Sankalpa now.
Now we're going to rotate our consciousness over the body.
Whatever body part you hear me say,
Mentally take your awareness to that part of the body.
The body remains still,
Only the mind moves.
Take your awareness to the thumb on the right hand,
Right second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right side of the torso,
Right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now take your awareness to the thumb on the left hand,
Left second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the left hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left side of the torso,
Left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now take your awareness to the glutes,
To the right shoulder blade,
Left shoulder blade,
The entire spine.
Take your awareness to the back of the head,
Top of the head,
Forehead,
Right cheekbone,
Left cheekbone,
The nose,
The lips,
The chin,
The throat,
The chest,
Upper abdomen,
Lower abdomen,
The navel.
Now focus your awareness on the entire right leg,
The entire left leg.
Become aware of both legs simultaneously.
Now focus your awareness on the entire right arm,
The entire left arm.
Become aware of both arms simultaneously.
Become aware of the entire body,
The entire body,
The entire body.
Now we're going to focus on breathing with gratitude.
When you inhale,
Mentally say to yourself,
I am grateful for,
And as you exhale,
Think of something that you're grateful for.
Some examples could be,
Inhale,
I am grateful for,
Exhale,
My family,
Inhale,
I am grateful for,
Exhale,
My health.
So at your pace,
Breathing each breath with gratitude now.
As we move deeper into our meditation and the body relaxes deeper into restfulness,
Keep the mind awake and aware by focusing your attention on the sounds.
Now we're going to spend a few minutes in silence listening to our own internal sounds.
Gently place your hands over your ears and listen internally now.
Very good.
You can remove your hands from your ears and place them back by your sides.
As we near the end of our practice,
It's time to revisit the sankalpa,
The intention we set at the beginning.
Call to mind your intention and contemplate it now.
Bring your awareness back to the body,
Back to the room.
Bring some movement back into your fingers and toes.
Gently rock your head from side to side.
Stretch your right arm overhead and stretch the entire right side of the body from fingers to toes.
Now stretch the entire left side of the body from fingers to toes.
When you're ready,
Roll onto the right side of the body,
No rush.
You might want to stay here for a few minutes contemplating how the practice has made you feel,
Eventually making your way to a comfortable,
Seated,
Upright position,
And then open your eyes.
