Welcome to your Yoga Nidra practice for deep rest.
Easing your way into a comfortable position lying down.
You may wish to use any props that you might need such as a pillow behind the head or a bolster under your knees as you settle into your Nidra nest.
Notice if there is anything you can do to get a little more comfortable,
Perhaps adjusting the hips,
Shoulders,
Arms,
Head and neck.
Slowly closing down the eyes.
Set an intention to stay awake during the practice.
Yoga Nidra is not a practice of focusing or effort.
It is effortless.
In time allow my voice to become your own.
Make a commitment to be still and become aware of the body breathing.
Allow your body to gently sink into the embrace of the earth.
With each inhale feel the earth rising to support you and with each exhale a complete letting go.
Continue to breathe deeply allowing this connection to deepen with every breath.
Now begin to direct your attention to the breath.
Inhale chest rises.
Exhale belly folds.
Just pure breath for the next minute or so.
Breath is soft,
Effortless and deep.
With each exhalation begin counting backward from 27 until you reach zero.
If you lose track simply start again at 27.
See if you can release a little more.
Now release the counting to the backdrop.
It does not matter how far you've got.
Allow the breath to return to its natural rhythm.
Notice that you are not the breather.
You are just witnessing the body being breathed.
Begin to direct your awareness to the center of the forehead.
See if you can even out the creases with each out-breath softening the eyes and the space around the eyes.
Relaxing your cheeks.
Checking in with your jaw.
See if you can create a softening in the jaw,
The tongue,
Bringing your attention to the throat center.
Letting go of tension in the shoulders,
Elbows,
Wrists,
Hands,
Fingertips.
Feel as though the breath is moving in and out from the fingertips three times.
Relaxing your elbows,
Shoulders,
Throat center,
Both sides of the chest,
Center of the chest.
Solar plexus,
Navel center,
Pelvic center,
Base of the spine,
Releasing the hips,
Knees,
Ankles,
Heels,
The feet,
Tips of the toes.
Feel as though the breath is moving in and out of the tips of the toes three times.
Feel softened,
Knees,
Hips,
Base of the spine,
Pelvic center,
Navel center,
Heart center,
Throat center,
Third eye center.
Feel as though the whole body is breathing from the tips of the toes to the top of the head.
The whole body is breathing.
In a moment,
I'm going to guide you through a rapid visualization.
Begin to direct your attention to the Chidakasha,
The space between the eyebrows,
About six inches in front of your closed eyes,
But some of you may perceive it inside your head.
It is known as the screen of the mind,
Where consciousness takes place.
You may notice patterns of light,
Shadow,
Colors,
Images,
Or maybe even nothing at all.
There is no effort on this part.
Slowly allow whatever to arise,
The deep blue ocean,
A monk meditating,
A dilapidated hut in the middle of the forest,
The gentle sound of rain,
A rocky coastline,
Beautiful English garden,
A flickering candle,
Children dancing,
Sunrise at dawn,
Your neighbor's door,
A baby's giggle,
A starlit sky,
A red rose,
A snow-capped mountain,
Your reflection in the water,
An embrace between a mother and a child,
Peacock's feather,
An ancient temple,
A tall oak tree,
The silhouette of your body on the ground.
Now return your attention to the breath.
When you feel ready to come back,
Perhaps begin to deepen your breath,
Begin to bring some intuitive movement into the body,
Perhaps wiggling the toes or fingers or taking a deep long stretch.
The yoga nidra is now complete.
Thank you for making time to rest.
Thank you for breathing with me,
And thank you for practicing with me.
