Yoga Nidra.
Take a moment to settle your posture in Shavasana,
Lying on your back,
On the floor.
Feel the symmetry in the placement of your legs evenly,
Hip width apart.
Arms to the sides of the body,
Palms facing up.
Feel into the alignment between the tailbone,
The spinal column and the back of the head and wiggle if you need to,
To line your body into a symmetrical,
Even state.
As you're lying there,
The soft tissues and fluids and organs of the body are settling back towards the ground,
Allowing space for your airways.
As you lie there in Shavasana,
The breath naturally becomes deeper and longer.
Notice the movement of your belly rising on the inhalation and folding back down on the exhalation.
Our practice of Yoga Nidra will begin.
Bringing all of your awareness now to the touch point between the back of the right heel and the ground.
Lean fully into that one point,
The back of the right heel touching the ground.
Moving the awareness up the right side of the back of the body now,
Feeling into the back of the right ankle,
Calf muscle,
Back of right knee,
Back of right thigh,
To the right buttocks resting on the ground.
Lead your awareness up the back of the right waist,
Mid-back to the right shoulder blade in contact with the ground.
Sit your awareness on the tip of your right shoulder.
Come back down to the back of your right hand,
Back of wrist,
Right forearm,
Elbow and upper arm resting on the ground.
Nestle your awareness deeply into the right armpit.
Run your awareness now up the right side of the neck to the right ear.
Feel the fleshy earlobe,
The curve of the ear and the cool air lapping at the right ear canal.
Come up to the right temple,
Eyebrow,
Eyelid,
Eye socket.
Feel the right eyeball resting in the right eye socket.
Brush your awareness along your right eyelashes.
Feel into the right cheekbone and cheek.
Bend the hinge of the right jaw and slide your awareness down the right side of the jaw to the tip of the chin.
Move down the right side of your throat to your right collarbone,
Right breast,
Right rib cage.
Slide down the right side of the belly to the right hip bone.
Move your awareness down the top of the right thigh,
Right knee,
Slide down the right shin to the top of the right foot.
Feel into the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Curl your awareness into your right palm.
Feel into the right thumb,
Index finger,
Middle finger,
Ring finger and pinky.
Breathing now down the whole right side of your body,
The whole right side of your body lying soft on the ground.
Bend your awareness now and take in the whole of your body lying on the ground,
The whole of your body lying on the ground.
See if you can sense the subtle difference between the scanned side and the unscanned side.
And now moving all of your awareness to the touch point between the left heel and the ground,
The left heel and the ground.
And moving your awareness now to the back of the left ankle,
Left calf muscle,
Back of left knee,
Left thigh,
To the left buttocks resting on the ground.
Set your awareness up the back of the left waist,
Mid back to the left shoulder blade resting on the ground.
Sit your awareness on the tip of the left shoulder.
Feel into the back of the left hand in contact with the ground,
Back of left wrist,
Forearm,
Elbow and upper arm.
Move your awareness up the left side of the neck to the left ear.
Feel the fleshy earlobe,
The curve of the ear.
Feel the cool air lapping at the left ear canal.
Bring your awareness up to the left temple,
Eyebrow,
Eyelid,
Eye socket.
Feel the left eyeball resting in the left eye socket.
Brush your awareness along your left eyelashes.
Feel into the left cheekbone and cheek.
Find the left hinge of your jaw and run your awareness down the left side of the jaw to the tip of the chin.
Move down the front of the left throat,
Left collarbone,
Left breast and rib cage.
Slide down the left side of your belly to your left hip bone.
Run your awareness down the front of the left thigh,
Knee,
Shin to the top of the left foot.
Feel into the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Curl your awareness into your left palm.
Feel into the left thumb,
Forefinger,
Middle finger,
Ring finger and pinky.
Feel into the left inner wrist,
Forearm,
Inner elbow and upper arm.
Tuck your awareness deeply into your left armpit.
Breathing now down the whole left side of your body,
The whole left side of your body lying soft on the ground.
Expand your awareness to take in the whole of your body now,
Lying soft on the ground.
And bring all of your awareness now to the touch points of both heels in contact with the ground.
Running your awareness up the back of both ankles,
Calf muscles,
Back of knees,
Back of thighs to the buttocks resting on the ground.
Draw into your tailbone.
Running your awareness up the lower back,
Mid back,
Upper back between the shoulder blades,
The upper vertebrae in the back of the neck.
Run your awareness along the midline of the skull up and over to the crown.
Sit your awareness at the eyebrow center.
Slide down the bridge of your nose and sit on the tip of your nose.
Feel into the top lip,
The bottom lip,
Feel the teeth inside the mouth,
Feel the tongue resting softly.
Come back out and sit on the tip of your chin.
Run your awareness down the front of the throat,
Sternum,
Mid belly and sit in your navel.
Bring their awareness down to the lower belly to the pubic bone.
Running your awareness now down the top of both thighs,
Knees,
Shins and sit your awareness on the top of both big toes.
The whole of your body lying soft on the ground.
The whole of your body lying still,
Alert,
Alive.
Our practice of Yoga Nidra is now complete.
