Begin by lying down in savasana,
Allowing the body to sink into the earth and be supported by the earth.
Be comfortable,
Making any adjustments you wish.
The feet are positioned slightly wider than the hips.
Allow the feet to splay out to the sides.
The palms are slightly away from the hips.
Make sure you're in a position that will be comfortable for the duration of this practice.
Relax the shoulders.
Relax the arms.
Relax the hips,
The back,
The knees,
The ankles.
Lift the head a few times to release any tight spots from the back of the neck.
Now,
Allow the eyes to close and keep them closed for the entire practice.
Should you feel any tension or tight spots in any part of the body,
Take the awareness to that body part and consciously relax that body part.
Please try to remain still during this practice.
If you become uncomfortable,
Please feel free to make changes with minimal movement.
It's natural to flow in and out of conscious hearing during this practice.
Understand that whatever the experience is today is the experience meant for you.
There is no wrong way to do this.
Don't fall asleep.
Know that you are in a safe environment and in a sacred space.
Stay awake by listening to the sound of my voice.
It's natural for your mind to start wandering.
If you notice this,
Just return to the sound of my voice.
Become aware of any external sounds you might hear in this moment.
Start by focusing on the most distant sounds,
Moving the attention from sound to sound,
Without labeling the source and without judgment.
Now move the awareness from external sounds to the sound of the breath as it flows freely and naturally between the nostrils.
Now visualize the body lying on the earth,
The parts of the body touching the earth,
The entire body being supported by the earth.
Become aware of the natural breath,
The spontaneous breath that moves in and out of the body without effort.
Notice the feeling of the breath as it enters and leaves the body.
It is now time for you to make your sankalpa or intention.
This should be something meaningful to you,
A short positive statement.
Try to discover this resolve naturally,
Or you might choose something such as I am free from worries,
Anxieties,
And fears.
Repeat the sankalpa three times mindfully,
Feeling this resolve being fulfilled as you do.
We will now begin a systematic journey of awareness throughout the body.
You will move the awareness into different parts of the body as soon as you hear them named.
Do not fall asleep.
When I mention a body part,
Simply bring your awareness there.
Don't force your focus and don't fall asleep.
Starting with the top of the head,
The forehead,
The right eye,
The left eye,
Both eyes together,
The nose,
The mouth,
The right cheek,
The left cheek,
Both cheeks together,
The right ear,
The left ear,
Both ears together,
The back of the head,
The neck,
The throat.
Bring awareness to the right side of the body,
The right shoulder,
Upper arm,
Forearm,
And hand,
The whole right arm,
The right armpit,
And the outside of the ribs and the waist,
The space between the outside of the upper body and the arm,
The right side of the chest,
The right side of the belly,
The right hip,
Thigh,
Lower leg,
And foot,
The whole right leg,
The right side of the pelvis,
Lower back,
Upper back,
The whole right side of the body.
Now bring awareness to the left side of the body,
The left shoulder,
Upper arm,
Forearm,
And hand,
The whole arm,
The left armpit,
The outside of the ribs and waist,
The space between the outside of the upper body and the arm,
The left side of the chest,
The left side of the belly,
The left hip,
Thigh,
Lower leg,
And foot,
The whole left leg,
The left side of the pelvis,
Lower back,
Upper back,
The whole left side of the body,
And now the whole body,
The whole body at once.
Keep relaxing,
But do not fall asleep.
Become aware of the breath again.
Feel the flow of the natural breath,
The normal,
Spontaneous,
And effortless flow.
Maintaining awareness of the breath,
Continue to breathe through the belly.
With each inhale,
The abdomen is expanding.
With each exhale,
The navel is drawn in towards the spine.
Now begin counting your breaths backwards in your mind from ten to one,
Like this.
Ten,
Navel rises.
Ten,
Navel falls.
Nine,
Navel rises.
Nine,
Navel falls.
Begin this now,
Bringing total awareness to your counting.
If you miscount,
Begin again at ten.
Continue relaxing,
But don't fall asleep.
As you continue to breathe naturally,
Begin to notice any sensations in the body.
You might feel warmth,
Coolness,
Lightness,
Heaviness.
Simply observe these sensations without judgment or expectations.
Allow yourself to experience whatever is present.
Accepting these feelings is part of your current experience.
With each inhale,
The body is becoming more and more relaxed.
The body is becoming soft,
Loose,
Gentle,
Free,
And calm.
Allow this feeling of relaxation to grow inch by inch throughout the body.
Inhale love and light.
Exhale what doesn't contribute to your highest good.
Breathe in relaxation.
Breathe out worries and fears.
Now begin to create an image in the mind.
An image or picture of the god,
The goddess,
Your spirit guide,
Anyone or any place where you derive maximum comfort and peace.
Imagine this guide sending you a huge light of positive energy and creating a circle of protection around you.
Imagine the self safely wrapped inside this circle of protection where you are peaceful,
Stress free,
And free from all anxieties.
Enjoy the way you feel in this safe place.
Do not fall asleep.
See yourself now walking into a forest.
Everything around you is quite still as you journey deeper and deeper into the woodland.
One of the trees catches your attention.
You begin walking up to it and hear birds singing above you.
Perhaps you notice a slight breeze.
As you approach this particular tree,
You notice a pond to the side of it.
Standing at the edge of the pond is a gnome.
You see the gnome clearly.
He smiles at you welcoming you into the space inside the forest.
Without speaking a word,
This gnome telegraphs a message to you.
The message is that the pond is a place where you can leave your worries,
Stress,
And fear behind.
You take mindful steps up to the pond.
Prompted by the gnome,
You pick up a rock beside your feet.
Into that rock,
You energetically transfer everything that is troubling you,
Letting each of those things go.
The gnome continues smiling,
Nodding approvingly.
You then take the rock and toss it into the pond.
The pond is big enough to take on and absorb all of your troubles.
So you simply release every one of them.
The ripples in the pond signify that everything that has been weighing you down is now vanishing.
Take a moment now to stand beside the gnome,
Feeling completely at ease.
Feeling wanted,
And welcome,
And safe.
As the pond absorbs your burdens,
You call to mind the sankalpa,
Or resolve,
That you set for yourself at the beginning of this practice.
Repeat this intention three times with focus,
Clarity,
And determination.
Visualize your resolve taking shape,
Bearing fruit,
Becoming successful.
Bring your awareness back to the breath,
The natural quiet breath going in and out of the body.
Maintain awareness of the breath and feel it growing stronger and steadier.
Take a slow,
Conscious,
Deep breath in and let it go completely.
Allow the mind to become external now.
Shift the attention to the sounds within this room.
The sound of the breath,
Sounds around the earth,
The sound of my voice.
Now move the attention to the sounds outside the room,
Sounds you can hear without straining.
Spend a few moments resting quietly until you feel ready to move.
Start by slowly moving the hands and the feet,
Taking your time.
When you are sure that you are fully rested,
Bring yourself slowly into a comfortable seated posture.
Take a deep breath in and exhale completely.
This concludes your Yoga Nidra practice for now.
Blessed Be.
