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 minute to make yourself comfortable so that you can be still throughout the meditation.
If you'd like to set an intention for the practice,
I'd recommend a short positive statement of intent.
Some examples could be,
I eat healthy,
I get enough sleep,
Or I'm patient.
Mentally formulate and contemplate your intention now.
We're going to rotate the consciousness over the body.
Whatever body part you hear me say,
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,
Center of the right palm,
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 bring your awareness to the thumb on the left hand,
Left second finger,
Third finger,
Fourth finger,
Fifth finger,
Center of the left palm,
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,
Back of the head,
Top of the head,
The forehead,
Right cheekbone,
Left cheekbone,
Tip of the nose,
The lips,
The chin,
The throat,
The chest.
Take your awareness to the abdomen,
The navel.
Now bring your awareness to the entire right arm.
Take your awareness to the entire left arm.
Focus your attention on both arms simultaneously.
Bring your awareness to the entire right leg,
The entire left leg.
Focus your attention on both legs simultaneously.
Now focus your attention on the entire body,
The entire body,
The entire body.
Notice the sound of your own breathing.
We're going to do a practice called ujjayi,
Or ocean breathing.
It's a relaxing breathing technique that can help you sleep.
To breathe this way,
You close the back of your throat as if you're snoring,
Like this.
Focus on your ocean breathing now.
As your body relaxes further into sleep,
Stay focused on the sounds so your mind stays awake.
Now take a minute to listen in silence and with acceptance to whatever sounds you hear.
Allow the sounds of silence to come in now.
As we near the end of this meditation,
It's time to revisit our intentions.
Call to mind and contemplate your intention now.
The music will continue for a little bit longer.
Whenever you're ready,
Allow yourself to drift into a restful sleep.
