Welcome to today's practice of Yoga Nidra.
Today,
We will come to settle into the heart space.
Please make sure you're in a quiet,
Comfortable space,
Where you won't be disturbed for the next 25 to 30 minutes.
Please take the time now to find your most comfortable position.
You could be lying on the floor or in a bed.
You could be seated upright in a chair.
Just be sure you're fully supported.
Take the time to remove any smart watches,
Glasses,
Jewelry,
Anything that may cause a physical distraction.
If you are on your back,
Use a support under the knees
And behind the head.
Cover yourself with a blanket to stay warm.
Take a moment to scan the body.
Loosen anything that feels tight.
Scan the body right to left and left to right,
Checking to see if you feel balanced.
Head is in line with the spine.
Arms rest gently at your sides,
Slightly away from the body.
Palms facing up.
Feet are a little wider than hip distance.
Letting the feet fall open.
If you have not yet,
Let the eyes gently drift closed,
Feeling them soften and relax.
Take a moment to breathe.
Take a full inhale and a slow,
Deep exhale.
Let the body settle into the space supporting you.
Feel your whole body.
Becoming aware of the whole body from head to toe.
Feel the steady support of the earth beneath you.
And give yourself permission to truly rest.
Tell yourself mentally,
I am now going to practice yoga nidra.
I will stay awake and aware.
Begin to notice and relax the points
Where your body meets the floor.
Heels relax into the floor.
Back of the legs.
Glute muscles.
Tailbone.
Shoulder blades in the floor.
Back of the arms.
Back of the hands.
Back of the head.
Now feel all points of contact together,
Simultaneously,
Being held by the surface beneath you.
Take a few slow,
Deep breaths through the nose.
Feeling the breath so quiet and smooth.
Feel as though you are breathing into the whole space that
Is you.
Feeling your inhale extend through your body.
Feeling your inhale extend through your body,
Down through your arms to your hands and fingers,
All the way down to your legs and toes.
And as you inhale,
Breathe in peace and calmness,
Allowing it to spread through the body.
And as you exhale,
Release the body,
Letting go of tensions and tiredness,
Any stress or worry,
Releasing anything you no longer wish to hold on to.
Now is the time to make your intention.
Repeat your intention.
Open three times from the heart with full faith.
Let your intention fill your heart and your whole being.
If you do not have an intention,
Just
Allow yourself to open to receive.
Now rotating awareness through the body.
As each part of the body is said,
Sense and feel that part of the body.
Softly place attention fully in that part,
And then move on to the next.
Awareness moves freely and lightly 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.
Staying 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.
Awareness to the back,
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.
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.
The whole front,
Back,
And head together.
Be aware of the whole body,
The whole body,
The whole body.
Bring awareness to the breath.
Just notice the breath and its natural rhythm.
Feel the breath moving the chest.
Feel it rise and fall with each breath,
Like gentle,
Steady waves of the ocean.
Begin to count the breath,
Counting backwards from 28.
Say silently,
Breathing in 28,
Breathing out 28.
Breathing in 28,
Breathing out 28.
Breathing in 27,
Breathing out 27,
And continue on.
If the mind wanders or the count is lost,
That's OK.
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.
Let go of the counting of the breath.
Continue to feel the breath moving in the chest.
Gently let attention move inward to the heart space.
Begin to breathe from here.
Imagine a small golden light resting in the heart.
And with each breath,
Imagine,
Sense,
Or feel
The light slowly expanding,
Growing bit by bit,
Gradually filling the whole body with lightness,
Warmth,
And radiance.
Sense that light growing until it
Reaches from the crown of the head
To the tips of the fingers and toes.
Rest in the radiance of your inner light.
Remember again your intention.
In the same words from the heart with feeling,
Repeat your intention three times.
Or again,
Use this time to open and see what arises.
Become aware of sounds.
Listen for sounds close to you,
The quiet sound
Of your breath or heartbeat.
Listen for any sounds that are close to you.
The quiet sound of your breath or heartbeat.
Listen for any sounds in the room.
Extend your hearing outward,
Letting
It reach into the distance,
Searching out the most distant
Sound you can hear.
Just listening to sound after sound.
Remember the room you are in.
Remember the floor,
The ceiling,
The walls.
Remember your place in the room.
Remember where you are in the room.
Feel your body fully supported,
Resting quiet and still.
Feel the points of contact between your body
And the support of your body.
Feel the points of contact between your body
And the support of your body.
Feel the support beneath you.
Begin to breathe more deeply.
With each breath,
Feel the body expand.
Feel your breath travel to all parts and spaces of your body.
Feel the mind becoming more awake and alert.
Feel the mind becoming more awake and alert.
And tell yourself mentally,
The practice of yoga nidra
Has finished.
Gently bring movement to the fingers and hands,
Toes,
Slowly move your head side to side.
And stretch your body in any way that feels good to you.
Maybe bending your knees or reaching the arms overhead.
Please take your time.
And only when you're ready,
You can slowly roll to one side.
And from here,
Please linger as long as you'd like.
Allow yourself to just rest in the feeling of peace and calm.
Maybe take a moment of gratitude or listen
For a message from your heart.
And only when you feel awake and ready,
You can bring yourself to a seat and slowly open your eyes.
