Welcome to today's practice of yoga nidra.
Please be sure to be in a space where you will be undisturbed for the next 30 minutes.
Take this time to pause the recording and grab any props or supports that you might need before we begin.
And when you're ready,
Bring yourself into a comfortable position using whatever pillows or supports you need for the body to be comfortable.
Lying on your back,
Arms resting at your sides,
Feet falling open.
Just scan the body and take the time to remove any jewelry or devices that may be distracting.
Adjusting hair or clothing so it does not feel restricting.
You may want to cover yourself lightly with a blanket.
Always welcome to use an eye cover as well.
If lying down is not comfortable,
Any position where you do feel supported and least likely to move is perfect.
And now tell yourself mentally,
I'm now going to practice yoga nidra.
I will stay awake and aware.
As we begin,
Take a moment to just connect with your breath.
Watch and observe the movement of the breath in and out.
Just notice is the breath deep?
Is it quiet?
Maybe it's smooth and steady.
Just let the breath move without needing to manage or control it.
Feeling grateful for each and every breath.
Release any effort to make anything happen.
And now we will take three deep breaths.
Just follow my voice and guidance.
So take a long slow inhale and pause at the top.
Just hold and exhale and let go,
Releasing the breath.
Just breathe normally for a moment.
And then on your next inhale,
A long slow inhale.
Pausing momentarily at the top.
Just gently holding and exhale,
Breathe it all out.
Just breathe normally now.
And now for our third breath,
Same thing,
Inhale full and deep.
Pausing at the top,
Holding without strain.
And when you feel the need,
Release the breath slow and steady.
And then just let the breathing come back into a normal rhythm.
And as you breathe,
Feel any last tensions,
Thoughts,
Worries,
Or emotions.
Just carry it out and away with each exhaling breath.
And now bring your attention to the face.
And with the next exhalation,
Relax all the muscles of the face.
Relaxing muscles around the eyes,
Cheeks,
Mouth,
Softening the jaw.
Feel the crown of the head relax.
Back of the head softens.
Neck is relaxed.
Shoulders.
Relaxation flowing down through the arms,
All the way to the hands and fingers.
Feeling the chest and the space around the heart relax.
The abdomen relaxes.
The chin softens.
The hips let go.
Thighs,
Calves,
And the feet all relax.
On the next exhale feel the whole body just relax and release and let go.
Feel the boundary of the body fading.
Allowing yourself to simply be.
Allowing a sense of relief and comfort to wash over you.
Give yourself permission to deeply rest.
Feel the mind and body at ease.
Feel a deep sense of peace and contentment in your heart.
Now is the time to make your sankalpa,
Your intention,
Your resolve.
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 stay open to possibilities and see what arises.
The resolve you make in yoga nidra is bound to come true in life.
Rotating awareness through the body.
As each part of the body is said,
Place attention fully in that part.
Sense,
Feel,
Or know the part.
You can 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 on the right side,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Left 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 toe,
Fourth,
Fifth.
Stay with the practice.
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,
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 toe,
Fourth,
Fifth.
Moving 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,
Tip of the nose,
Upper lip,
Lower lip,
Tongue,
Chin,
Front of the neck,
Right collarbone,
Left collarbone,
Left collarbone,
The space between,
Right side of the chest,
Left side of the chest,
Heart center,
Upper abdomen,
Navel,
Lower abdomen.
Moving to the back,
Glutes,
Tailbone,
Small of the back,
Middle of the back,
Upper back,
Right shoulder blade,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head.
Be aware of the whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole front of the body,
The whole back of the body,
The whole head,
Be aware of the front,
Back,
And head together,
Be aware of the whole body,
The whole body,
The whole body.
Bring attention to the natural,
Quiet breath,
Feel the breath moving in the body.
With each breath,
Notice the gentle movement of the chest.
On the inhale,
Feel the chest rise,
And on the exhale,
Feel the effortless release as the chest lowers.
Keeping attention on the breath in the chest,
Gentle rise and fall like a butterfly.
Keeping attention on the breath in the chest,
Gentle rise and fall like waves on the ocean.
Let no breath go unnoticed,
And begin to count the breath,
Counting backwards from 11.
Say silently,
Breathing in 11,
Breathing out 11,
Breathing in 10,
Breathing out 10,
And continue on.
If the mind wanders or the count is lost,
Just start back at 11.
If the count reaches zero,
Start back at 11.
Gentle awareness of breathing and counting and nothing else.
Stay with the counting,
Let go of the counting of the breath,
And imagine the body is becoming very heavy.
Create the feeling of heaviness in the body.
Gradually feel the body is becoming heavier and heavier.
The head is becoming heavy,
Shoulders are becoming heavy,
The head is becoming heavy,
Shoulders are heavy,
Both arms are resting heavy.
The right hand is heavy.
The left hand is heavy.
The back is heavy.
Both legs resting heavy.
The feet are heavy.
The whole body is heavy.
Feel the body relax into the heaviness.
Feel the body resting heavy on the floor.
Now gradually sense the feeling of heaviness lifting from the body.
And the whole body is becoming lighter and lighter.
Create the feeling of lightness in the body.
The head is becoming lighter.
The shoulders are light.
The head is becoming light.
Both arms are light.
The right hand feels light.
The left hand feels light.
The back is light.
Both legs become light.
The feet are light.
The whole body is light.
The whole body is light and weightless.
So light it could float like a cloud.
Feel the body light and floating.
And gently drift back down.
Feel the body light and floating.
Letting go of the feeling of lightness.
And come back to your Sankalpa,
Your intention.
If you have chosen one,
Repeat it three times from the heart with full faith and feeling.
Feel it spread through your being and radiate out into the world.
And then use this time to stay open and see what arises.
The Sankalpa made during yoga nidra is always fulfilled when nurtured consistently and faithfully.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface.
Feeling the body resting on the floor.
Feeling the air as it touches your skin.
Remember the room that you are in,
What it looks like,
The furniture,
The colors,
The objects.
Remember your place in the room where you are resting.
Feel your body.
Feel your body in contact with the support beneath you.
And tell yourself mentally,
The practice of yoga nidra has finished.
And gradually you can move as if you're waking from a restful sleep.
Slowly bringing movement to the fingers and toes,
Hands and feet.
Please take your time and do not hurry.
Stretch your body in any way that feels good to you.
Reaching the arms overhead or bending the knees.
Eventually roll to one side and pause there.
And again,
Bring your intention to mind.
In life,
Whenever you are facing a difficult or challenging situation,
If you're having an unhelpful thought or falling into an old pattern,
Remember to let go of the past.
And let go of the past.
If you're facing a difficult or challenging situation,
If you're having an unhelpful thought or falling into an old pattern,
Repeat your intention.
Know that your heartfelt intention is supporting and guiding you.
Know that subtle changes are happening within you and around you,
Even if you cannot see them yet.
Feel your breathing,
Quiet and still.
Sense the subtle feeling of your heartbeat.
Listen to the soft sound of your breath.
Be grateful for this moment.
And only when you feel ready.
You may open your eyes.
And bring yourself to a seat.
