Hello.
Thank you for joining me for today's practice of Yoga Nidra.
This will be a short 20-minute practice,
So please take the time now to make sure you're in a quiet,
Comfortable space where you won't be disturbed for the next 20 minutes,
And take this time to grab any supports that you need for your practice,
So blankets,
Pillows,
Anything you need to find your most comfortable position.
So in getting yourself set up,
Please use whatever support you need,
Covering with a blanket to stay warm,
A small pillow or blanket under the knees or head,
Taking the time to adjust your hair or clothes.
Loosen anything that feels tight.
Make sure nothing feels restrictive or physically distracting.
Allow yourself to be comfortable and still.
Lying in Shavasana,
The body is straight,
Head in line with the spine.
Heels are a little more than hip distance apart.
Feet are relaxed.
Arms at the side,
Slightly away from the body with the palms facing up.
Eyes can lightly close.
Begin to sense your whole body,
Becoming aware of the whole body from the top of the head to the tips of the fingers and toes.
Feel your body resting comfortably on the support beneath you and tell yourself mentally,
I'm now going to practice Yoga Nidra.
I will stay awake and aware.
Take a few slow,
Deep breaths,
And as you inhale,
Feel as though you're breathing into the whole space that is you.
Feel the inhale extend through your body,
Down your legs and toes,
Through your arms to your hands and fingers.
And as you breathe in,
Know that you're breathing in peace and calmness,
Letting it spread through the body.
And as you exhale,
Release the body,
Letting go of tensions and tiredness,
Releasing stress and worry.
Let yourself be fully supported for the practice.
Listen for sounds.
Let the hearing move into the distance,
Picking out distant sounds.
No need to name the sound.
Just allow yourself to listen.
Move the awareness from sound to sound,
Coming to closer sounds,
Sounds in the room,
Maybe coming even closer,
Hearing the soft sound of your breath.
Now let go of all sounds,
Except the sound of the voice guiding you in the practice.
Now's the time to make your sankalpa,
Your intention.
If you have one,
Repeat it mentally three times from the heart with full faith.
If you have yet to choose an intention,
Use this time to open up to possibilities.
Rotating awareness through the body.
As each part of the body is said,
Gently place attention fully in that part.
Mentally repeat the name of the part and then move on to the next.
Awareness moves freely through the body,
But the body remains still.
Beginning with the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side of the waist,
Hip,
Thigh,
Knee,
Lower leg,
Right ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Fifth.
Stay awake.
Awareness to the left side of the body.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of the waist,
Hip,
Thigh,
Knee,
Lower leg,
Left ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth.
Awareness to the top of the head.
Awareness of the forehead.
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Tongue,
Chin,
Front of the neck,
Right collarbone,
Left collarbone,
The space between,
Right side of the chest,
Left side of the chest,
Center of the chest,
Upper abdomen,
Navel center,
Lower abdomen,
Tailbone,
Small of the back,
Middle of the back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head.
Become aware of the whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
The whole front of the body,
The whole back of the body,
The whole head.
Be aware of both legs together,
Both arms together,
Front,
Back,
And head together.
Be aware of the whole body,
The whole body,
The whole body.
Staying awake,
Bring awareness to the breath.
No need to change the breath,
Just notice it.
Feel the breath moving in the abdomen.
Feel it rise and fall with every breath.
Beware of every breath moving.
Let no breath go unnoticed.
Begin to count the breath,
Counting backwards from 28.
Say silently,
Breathing in 28,
Breathing out 28,
Breathing in 27,
Breathing out 27,
And so on.
If the mind wanders or the count is lost,
That's okay.
Just start back at 28.
If the count reaches zero,
Start back at 28.
Aware of breathing and counting,
Nothing else.
Stay with the counting.
Stay awake and aware.
Awareness of the breath and counting.
Let go of the counting of the breath and remember again your intention,
Your sankalpa.
In the same words,
From the heart with feeling,
Repeat your sankalpa three times.
Or again,
Use this time to just see what arises.
Become aware of sounds.
Listen for sounds close to you,
The quiet sound of your breath or heartbeat.
Listen for sounds in the room.
Extend your hearing outward,
Letting it reach into the distance.
Searching out the most distant sounds you can hear.
Just listening to sound after sound.
Fully aware of every sound.
Remember the room you are in,
The floor,
The walls,
The ceiling.
Remember your place in the room.
Remember where you are in the room.
Feel your body fully supported,
Resting quiet and still.
Be aware of your whole body and the support beneath you.
Feel the points of contact between your body and the support holding you.
Begin to deepen your breath.
Breathing in more deeply.
With each breath,
Feel the body expand,
Allowing the breath to travel to all parts and spaces of your body.
Feel the mind becoming more alert with each breath.
Tell yourself mentally,
The practice of yoga nidra has finished.
Slowly and gently bring movement to toes and feet,
Fingers and hands.
Gently moving your head side to side.
You can bend your knees,
Reach the arms overhead,
Stretching your body in any way that feels good.
When you feel ready,
You can slowly roll to the right side,
Pausing there.
And only when you feel ready,
You can bring yourself up to a sitting position.
Before opening your eyes.
