Take a moment to get yourself comfortable whether it's lying down,
Sitting in a chair,
Or having your back propped against the wall.
Use any position that seems comfortable right now as you get ready for the practice of yoga nidra.
You can place a pillow or a blanket under your head just to give it a little more cushion.
Maybe a blanket or pillow underneath your knees to support your back.
Just take the next few moments to do anything you need in order to get yourself as comfortable as possible.
Wiggle and adjust until you find a position where you can be still in.
Scan your whole body.
Make sure that you're as comfortable as can be.
Make sure your feet are relaxed,
Your legs,
Hips.
Make sure your back feels okay,
Your arms,
Shoulders,
Jaw,
And forehead.
Feel yourself settling in here.
Set aside anything that's happened before this moment,
Any worries or stresses from the day.
Set aside anything that might happen after the practice or the next 15 or 20 minutes.
Be aware of only your practice,
Of relaxing.
Give yourself the next few moments to rejuvenate.
Take a deep breath in.
As you exhale,
Let go of any tension,
Any fatigue that might exist.
Let go of any thoughts,
Your to-do list,
Your urge to do anything.
Just be.
This time is for you.
There's nothing to accomplish,
Just enjoying peace of just being.
Feel yourself settling into stillness.
Just know that you can move if you need to.
If it feels good,
Allow yourself to enjoy the stillness.
Enjoy this chance to do nothing,
To just simply rest.
Let the mind rest,
The body relax.
Allow the only thing to be effortless awareness.
Feel your experience becoming more and more effortless,
Serene and effortless.
Practice of yoga nidra has now begun.
I will name a series of energetic points.
Allow your awareness to flow freely from point to point,
Like connecting points of energy,
Or like connecting stars together in the sky.
Bring your awareness to the point between the eyebrows.
Feel your awareness pooling up at that space.
The point between the eyebrows.
The hollow of the throat.
Right shoulder joint.
Right elbow joint.
The wrist.
The right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Breathing energetically.
Right wrist joint.
Elbow shoulder.
To the hollow of the throat.
Over to the left shoulder joint.
Elbow wrist.
The left thumb.
Tip of the index finger.
Middle finger.
Ring finger.
Pinky finger.
Back to the left wrist joint.
Elbow shoulder.
Hollow of the throat.
Down to heart center.
Right chest.
Back to heart center.
Left chest.
Heart center.
The center of the abdomen.
Tip of the tailbone.
The right hip.
Right knee.
Ankle.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back to the right ankle.
Knee joint.
Hip.
Tip of the tailbone.
Sweeping awareness of the left hip.
Left knee.
Ankle.
Left big toe.
Tip of the second toe.
Third toe.
Fourth toe.
Fifth toe.
Back to the left ankle.
Knee.
Hip.
Tip of the tailbone.
Center of the abdomen.
Heart center.
Hollow of the throat.
Eyebrow center.
Eyebrow center.
Eyebrow center.
Now become aware of your breath.
No need to change the breath in any way.
Just simply bring your awareness to the breath.
As you exhale,
Feel that you're letting go of any fatigue or stress,
Any tension.
As you inhale,
Feel that you're pulling in boundless energy.
Exhale,
Letting go of fatigue,
Stress,
Tension.
Exhale filling up with boundless energy.
Exhale from the crown of the head down to the toes.
Inhale from the toes up to the crown of the head.
Exhale from the crown down to the ankles.
Exhale from the ankles up to the crown of the head.
Exhale from the crown down to the knees.
Inhale from the knees up to the crown.
Exhale from the crown down the spine to the tailbone.
Exhale from the tailbone up the spine to the crown.
Exhale from the crown down the spine to the navel.
Inhale from the navel up the spine to the crown.
Exhale from the crown down the spine to your heart center.
Exhale from the heart center up the spine to the crown.
Exhale from the crown down to the throat center.
Inhale from throat center up the spine to the crown.
Exhale from the crown down to the bridge between the nostrils.
Exhale from the bridge between the nostrils up to the crown.
Now to the third eye.
Exhale down to the bridge between the nostrils.
Inhale from the bridge between the nostrils up to the third eye.
Back to the crown.
Exhale down to the bridge between the nostrils.
Inhale from the bridge between the nostrils up to the crown.
Exhale from the crown down the spine to the throat center.
Inhale from throat center up the spine to the crown.
Exhale from the crown down the spine to the heart center.
Inhale from heart center up the spine to the crown.
Exhale from the crown down the spine to the navel.
Inhale from the navel up the spine to the crown.
Exhale from the crown down the spine to the tailbone.
Inhale from the tailbone up the spine to the crown.
Exhale from the crown of the head down to the knees.
Inhale from the knees up to the crown of the head.
Exhale from the crown down to the ankles.
Inhale from the ankles up to the crown of the head.
Exhale from the crown of the head down to the toes.
Inhale from the toes up the body to the crown.
Inhale the whole body is breathing in and back out.
Inhaling cosmic energy from all around you and exhaling any energetic blocks,
Releasing that which no longer serves you.
Continue to breathe this way for a few more breaths.
Breathing cosmic energy,
Exhaling energetic blocks.
Now bring your awareness back to your heart center.
Notice the heart center rising as you inhale and falling as you exhale.
Start to deepen your breath just a little bit.
Exhale your body breathing in,
Breathing back out.
Bring your awareness back to your body.
When you're ready,
Slowly start to wiggle your fingers and toes,
Circles with your wrists and ankles.
And extend your hands over your head for a good morning stretch.
Awareness of yoga nidra is now complete.
