Yoga Nidra is a practice that helps us enter a deep state of relaxation.
The point of stillness.
Be comforted that at this time everything is okay.
Nothing else matters right now.
Everything is okay.
Nowhere to go and nothing to do.
There is no way to do this wrong.
Simply listen without trying too hard.
Come into stillness now and remain still for deep rest,
Deep nourishment.
Feel your natural breath.
The rising and falling of your belly.
Now we will begin a rotation of consciousness experience.
You will transfer your awareness swiftly to different parts of your physical body while remaining still.
Become aware of your right hand.
Now draw your awareness to your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm.
Back of the right hand.
Right wrist.
Right forearm.
Right elbow.
Upper arm.
Right shoulder.
Arm pit.
Right side of the body.
Waist.
Hip.
Right thigh.
Right knee.
Lower leg.
Right ankle.
Heel.
Sole of the right foot.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now become aware of your left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm.
Back of the left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Left side of the body.
Waist.
Hip.
Left thigh.
Knee.
Lower leg.
Left ankle.
Heel.
Sole of the left foot.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the whole body together on the floor,
Remaining awake and aware.
Feel your whole physical body resting,
Completely still and relaxed.
Softening and sinking.
Visualize your whole body relaxed and resting on the earth.
Now begin to notice your breath.
Your natural breath.
Don't change anything.
Just feel how it flows through you.
Feel your stomach rising and falling with the breath.
Now imagine a white light surrounding your body.
And as you inhale,
You're breathing in the light,
Bringing a sense of calm to every cell in your body.
And on your exhale,
Imagine a wave passing downward throughout your body,
Carrying away any tension.
Now begin to take deeper breaths.
In through your nose for five seconds.
And out through your mouth for five seconds.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
And follow the path of your breath all the way down into your stomach,
Continuing that rhythm.
In two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
And follow the breath all the way down to your stomach.
We're going to continue breathing like that into our stomach.
We're going to throw in one more element.
We're going to start counting our breath backwards from 27.
In 27.
Out 27.
In 26.
Out 26.
And continue counting at your own pace.
And don't worry if you get lost in the counting.
Just start again at 27.
Wherever you are in the counts,
Stop.
And come back to your normal breath as we enter that stillness within.
The point of nothingness.
As you maintain your awareness of your slow,
Easy breath,
Become aware of your physical relaxation.
Notice your whole body resting on the floor.
Notice the parts of your body that are touching the floor.
And when you're ready,
Open your eyes.
The practice of yoga nidra is now complete.
