Prepare for this yoga nidra practice that will help you calm the mind and instill a deep sense of tranquility and peace.
Prepare by coming to rest on your back,
Your spine in one line.
Cover yourself with a blanket to stay warm throughout the practice.
Open the palms of your hands to face outwards.
Take your feet hip distance apart.
Close your eyes.
Take a moment to adjust your position so that you are comfortable and so that you can remain motionless during the practice.
Begin by noticing all the sounds around you,
One sound at a time.
No need to name the sounds.
Just let your attention drift from one sound to the next.
Begin by noticing the sounds outside the room.
Continue by bringing your attention to the sounds in the room.
Finally,
Bringing your attention to the sound of your breath and your heartbeat.
And now,
Letting go of the sounds.
Begin to notice your breath,
The depth of your breath,
The ease of your breath,
The pattern of your breath.
Bringing your breath to the lower belly so that with each inhalation and each exhalation,
The breath is becoming deeper and more relaxed.
Notice how with each and every breath,
Your breathing is becoming more calm.
Now bring your attention to your sankalpa,
Your intention.
Think of something that is very important to you,
Perhaps your dream or your vision.
Something that you would like to manifest in your life.
In your language,
Create a short and simple phrase in the present tense to reflect your sankalpa.
Realize your sankalpa.
Then repeat it to yourself three times.
Now let me take you through a physical body.
First let your attention move through parts of your body as I name them.
No need to make any movement or think any thoughts.
Simply letting your attention follow my guidance.
Begin by bringing your awareness to the right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Shoulder,
Hip,
Front of the foot,
Sole of the foot,
Right toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All right toes together.
Continue on the left side.
Bring your attention to your left hand.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Front of the foot,
Sole of the foot,
Left toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All left toes together.
Let your attention move through the back of the body,
All parts of your body that are in contact with the floor.
Start with the heels resting on the floor,
Calves,
Backs of the knees,
Backs of the thighs,
Buttocks,
Lower back,
Middle back,
Upper back,
Backs of the arms,
Backs of the hands,
Shoulders,
Back of the neck,
Back of the head,
Crown of your head.
Bring your attention to your ears,
Your forehead,
Eyebrows,
Eyebrow center,
Eyes,
Nose,
Tip of the nose,
Cheeks,
Jaw,
Lips,
Chin,
Front of the neck,
Collarbones,
Front of the arms and hands.
Return to your chest.
Continue with your solar plexus,
Upper abdomen,
Lower abdomen,
Inner organs,
Fronts of the hips,
Fronts of the thighs,
Fronts of the knees,
Lower legs,
Ankles,
Fronts of the feet.
Back to your toes.
Now feel the whole right leg.
Feel the whole left leg.
Feel both legs together.
Feel the whole right arm.
Feel the whole left arm.
Feel both arms together.
Feel the whole back of the body,
All parts of the body that are in contact with the floor.
Feel the whole front of the body,
All parts of the body facing the sky.
Feel your whole body together.
Now return to your breathing.
Feel your breathing deep,
Calm and relaxed.
Bringing your attention to the sensations in your body.
Begin by creating a sensation of heaviness.
Experience this heaviness.
Feel as your body getting heavier and heavier on each exhalation as you relax into the support of the floor beneath you.
Feeling grounded,
Feeling the sensation of heaviness.
Now reverse the sensation.
Feel the experience of lightness inside as if your body is becoming lighter and lighter with each in-breath.
Feel the sense of lightness,
Experienced lightness.
Notice how it feels to be so light you could almost float above the ground.
Feel every sensation that comes with it.
Now bring your mind back to your breath.
Notice how your breath has become naturally calm and relaxed.
Notice how your emotions are releasing their grip and how you are starting to feel calm.
Feeling fears and worries and diving into deep tranquility.
Returning to your essence of calm and tranquility.
Allowing yourself to relax fully and to experience a sense of calm and ease.
Breathing fully,
Breathing easy,
Experiencing a state of deep relaxation.
Very calm and at peace.
A state of calm,
Inner peace and relaxation.
Now see if you can remember your sankalpa word by word.
And mentally repeat it to yourself three times.
Begin to gradually return to the physical space in which you are practicing.
Keep your eyes closed.
Start to move your fingers and your toes.
Squeeze and relax your hands and feet a few times.
Squeeze and relax your face.
Reach your arms over your head and stretch your body.
Then roll to the side and rest on your side for a moment.
When you are ready,
Come up to sitting and softly open your eyes.
The practice of Yoga Nidra is now complete.
