Welcome to this sacred practice of yoga nidra,
The contemplative heart of yoga which creates profound rest and union.
Begin to settle fully into the position you have chosen for maximum comfort,
Semi-reclining,
Lying on your back or on your side.
Straighten your body to align yourself to alertness.
If you have any conditions,
Injuries or disabilities or if there is pain present in your body that can't be dissipated,
Let acceptance and kindness be the tone of this time.
Aim for stillness but move anytime you need to.
Close your eyes if you haven't already.
Enjoy the heaviness of your eyelids and release the eye muscles as your gaze turns inwards.
Engage the part of your consciousness who is the witness.
Perhaps in the center of your head,
You can now locate this presence of I am.
Observe with compassion and detachment everything you do.
For a moment,
Place your hands on your pelvis over the womb or womb space to give this area some loving energy and attention.
Feel into any naturally occurring sensations here.
Breathe in towards your hands and on the out breath,
Allow the surface beneath you to receive your body completely.
Relax the base of your back,
Relax the buttocks.
Move awareness out your hips and deep inside your hip joints.
Let them soften and relax.
Let the backs of your thighs relax until your whole pelvic area is soft and at ease.
Recognize whether your stomach is clenched or relaxed.
If it feels clenched,
Relax it a little as you breathe.
Let the back of your head and neck soften and relax.
Let your shoulders relax.
Feel your arms heavy and warm.
Feel your legs heavy and warm.
Feel your whole body heavy and warm.
Let gravity bring a feeling of heaviness throughout your whole body.
Let your whole body and being come to rest.
Decide if you would like your hands to remain on your pelvis or move to your heart center in the middle of your chest.
Or lie beside you with the fingers slightly curled and palms facing upwards in the traditional yoga nidra pose.
If you need to move even a little at this point to be more comfortable,
Do that now before the body settles deeper into stillness.
We will now begin the rotation of consciousness,
A systematic journey through parts of the body.
Let your attention be guided from part to part as soon as you hear it.
Strengthen connection by briefly feeling into any natural sensations at each part.
Don't concentrate too intensely.
The point between the eyebrows,
The hollow of the throat,
The whole surface of the face,
The top lip,
The bottom lip,
Deep inside the right ear,
Deep inside the left ear,
The inside of the mouth,
The tongue lying on the bottom of the mouth,
The root of the tongue,
The whole back of the throat,
The right shoulder joint,
Deep inside the right shoulder joint,
The cave of the right armpit,
The upper arm,
The right elbow joint,
The lower right arm,
The right waist,
The soft skin on the middle of the right wrist,
The very tip of the right thumb,
Tip of the index finger,
Middle finger,
Tip of the fourth finger,
Little finger,
The hollow of the throat,
The left shoulder joint,
Deep inside the left shoulder joint,
The cave of the left armpit,
The upper arm,
The left elbow joint,
The lower left arm,
The left waist,
The soft skin on the middle of the left wrist,
The very tip of the left thumb,
Tip of the index finger,
Middle finger,
Tip of the fourth finger,
The small finger,
The breastbone,
Deep inside the breastbone,
The right nipple,
The left nipple,
The solar plexus just below the bottom of the breastbone,
The whole of the pelvic bowl,
Deep inside the pelvic bowl,
The right hip joint,
The whole of the right thigh,
Right kneecap,
Right shin,
Right calf,
Right heel,
The soft skin on the top of the right foot,
The right big toe,
The tip of the second toe,
Third toe,
Fourth toe,
Tip of the small toe,
The left hip joint,
The whole of the left thigh,
The left kneecap,
The left shin,
Left calf,
Down to the left heel,
Left big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Tip of the small toe,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole right side of the body,
The whole left side of the body,
The whole of the front of the body,
The whole of the back of the body,
The whole of the head and neck,
The whole body together,
The whole body together,
The whole body together.
Start coming back to everyday awareness now.
Become aware of the physical body again.
Gently move the fingers and toes,
Stretch in whatever way you need to,
Without losing the witness.
With a soft focus,
Open your eyes and become aware of the room.
Remain on your back or roll onto your side for a few minutes.
