This practice is best done in a dark room on a comfortable bed.
Find a comfortable laying posture.
With your arms stretched out beside your body,
Your hands are open,
Facing the sky.
Exhale through the mouth,
Releasing all air in your chest and belly.
Slowly breathe in through the nose,
Into the belly but keep the shoulders relaxed.
As you exhale,
Allow your awareness and breath to become one.
Inhale into the belly.
Exhale,
Awareness expands from heart center outwards in all directions,
Filling the upper body,
Then the arms and legs,
All the way to the hands,
Feet and head.
Again but this time slower,
Breathe deeply into the belly with the shoulders relaxed and let the awareness radiate in all directions,
Allowing the body to completely surrender to the force of gravity.
One more time,
Filling the belly and holding the breath before releasing and allowing awareness to follow,
Radiating outwards from the heart.
Then allow the breath to return to a natural rhythm.
As we move through this nidra,
We'll keep bringing our attention to the awareness that is witnessing the sensations,
Feelings and thoughts we are having,
Coming to accept all of our experiences without judgment of being right or wrong,
Allowing them to come,
To be and to pass through.
Awareness brings an end to resistance and allows the body to restore balance.
Begin by bringing your awareness into your mind's eye,
Staring into the vastness of inner space.
Here you set your intention for this practice.
Once you have set your intention,
Surrender it,
Completely let go.
From your mind's eye,
Move your awareness to your throat center.
From this place of expression,
Imagine yourself making whatever sound,
Whether it's a sigh,
Singing or screaming,
That expresses how you feel right now.
You are free to express in any way you feel.
Now coming into the heart center,
Feel everything with complete acceptance,
The sacredness of life and a deep connection to the power of the present moment.
Using the affirmation,
I am the witness,
To repeat gently in the tender vastness of the heart.
I am the witness.
Now,
Effortlessly allow the light of your awareness to fall upon the throat center,
The center of the right shoulder,
The right elbow,
The right wrist,
The right hand.
I am the witness.
The right wrist,
The right elbow,
The right shoulder,
Throat center,
Center of the left shoulder,
The left elbow,
The left wrist,
The left hand.
I am the witness.
The left wrist,
The left elbow,
The left shoulder,
Throat center.
Now,
Let the light of your awareness effortlessly fall on the heart center.
I am the witness.
The body is infinitely intelligent and knows how to heal itself.
I am allowing all sensations,
Emotions and feelings to flow through me without resistance.
Right chakra,
I am safe,
I belong,
I am always supported.
Right hip,
Right knee,
Right ankle,
Right foot,
Right ankle,
Right knee,
Right hip.
Focus to sacrum at the base of the spine.
Left hip,
Left knee,
Left ankle,
Left foot,
Left ankle,
Left knee,
Left hip.
Right hip,
Root chakra,
Awareness to the sacral chakra,
Solar plexus.
The light of awareness falls into the heart center.
Who is the witness?
The witness.
Awareness to the throat center,
Awareness to the mind's eye,
Awareness to the crown of the head.
From your attention to the light of your awareness,
Moving from the center of the heart,
Permeating throughout the whole body and beyond,
Connecting you to all that is.
The light of unbounded awareness.
Who is the witness?
Now begin to bring some movement back into the body,
Wiggling the toes and fingers,
Breathing deeply into the belly and chest.
The practice has now ended.
