Prepare yourself mentally for the practice of yoga nidra,
Your eyes closed and your body resting in a comfortable position on your back,
Feet hip distance apart,
Arms alongside your body,
Palms of your hands facing upward.
During the practice of yoga nidra you're going to develop a feeling of relaxation,
Effortless relaxation.
Simply follow my voice with attention and awareness as I take you through the practice.
If you find that your thoughts or worries return during the session,
Let them go.
Listen to the sound of your breath,
Rhythmic and slow.
Follow my voice as I guide you through stages of relaxation.
Stay completely still for yoga nidra practice.
Allow yourself to make the final adjustments and become completely still.
The practice of yoga nidra begins now.
Create a resolution,
Sankalpa.
Think of a phrase clear and simple that reflects your heart's longing,
A dream you would like to manifest in your life.
Remember that phrase and repeat it to yourself mentally with faith and awareness three times.
Continue to listen to my voice as I name the parts of your body and let your awareness follow along as I mention them.
Remain still,
Completely still.
Start by drawing your attention to your right thumb,
Second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Foot,
Toes,
First,
Second,
Third,
Fourth,
Fifth.
Continue on the other side.
Feel your left thumb,
Second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Foot,
Toes,
First,
Second,
Third,
Fourth,
Fifth.
Become aware of the back of the body,
Heels,
Ankles,
Calves,
Backs of the knees,
Hips,
Lower back,
The whole of your back,
Shoulder blades,
Upper back,
Back of the neck,
Back of the head.
Now take your consciousness to the front of the body.
Feel the crown of your head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eye,
Left eye,
Nose,
Right nostril,
Left nostril,
Mouth,
Right cheek,
Left cheek,
Chin,
Jaw,
Collarbones,
Chest,
Abdomen,
Right arm,
Left arm,
Right leg,
Left leg,
The whole of your body as a vibration.
Feel the whole of your body as energy,
The whole of your body together.
Feel your breath.
Observe your breath happening without any strain or effort.
The air is feeling your lungs,
Rhythmic and natural like a wave.
Maintain complete awareness of breath.
Complete awareness of breath.
Feel your breath warm,
Soft and effortless.
Now bring your attention to the experience of cold.
Feel the coolness in your fingertips and your toes.
Then let the sensation of coolness spread through the entire body.
Feel the coolness.
Experience the coolness.
Now reverse the sensation and feel the warmth.
Begin by creating a feeling of warmth in the center of your physical body,
At your navel.
As you breathe,
Observe the experience of warmth spreading through the whole body,
Reaching the periphery of the body,
Spreading to your hands and feet.
Feel the warmth.
Experience the warmth.
I'm going to take you through seven main energy centers of the body.
Begin by bringing your awareness to the base of your spine,
To the energetic center called Muladhara,
The root chakra.
Visualize color red at the base of your spine.
A feeling of confidence,
Groundedness,
Stability,
Integrity and balance.
Bring your awareness now to your lower abdomen.
The second energy center is called Svadhisthana,
The sacral chakra.
Visualize color orange in your lower abdomen.
Sacred creativity,
Vitality,
Intuition,
Openness and pure knowledge.
Focus on Svadhisthana.
Bring your awareness now to your navel.
The third energy center is called Manipura.
Visualize color yellow at your navel.
Inner and outer strength,
Will,
Energy and vitality.
Concentrate on Manipura.
Bring your awareness now to the center of your heart.
The fourth energy center is Anahata,
Positioned in the center of your chest.
Visualize color green in the center of your chest.
The heart chakra represents the unifying energy of love and compassion.
Draw your attention to Anahata.
Bring your attention now to your throat.
The fifth energy center is Vishuddha,
The center of your throat.
Visualize color blue at your throat.
Expression,
Speaking your truth,
Trust and deep spiritual awareness.
Focus on Vishuddha.
Bring your awareness to the vision center in between your eyebrows.
The sixth energy center is Ajna.
Visualize color indigo or deep blue at your vision center.
Forgiveness,
Pure knowledge,
Intuition and insight.
Bring your attention to Ajna.
Bring your awareness now to the crown of your head.
The seventh energy center is Sahasrara.
Visualize color purple at the crown of your head.
Consciousness,
Wisdom,
Spirituality,
Illumination,
Unbliss.
Concentrate on Sahasrara.
Now let your awareness move through all energy centers as I name them.
Beginning at your root chakra,
Muladhara,
Color red.
Continue by moving your awareness to the sacral chakra,
Smaristhana,
Visualizing color orange.
Moving to the area between the navel and the solar plexus,
Manipura chakra,
Visualizing color yellow.
Continue by moving to your heart center,
Anahata chakra,
Visualizing color green at the center of your heart.
Moving on to your throat center,
Vishuddha chakra,
Visualizing color blue at your throat.
Moving your awareness now to your vision center,
The area between the eyebrows,
Ajna chakra,
Color deep blue or indigo.
And completing by bringing the awareness to the crown of your head,
Sahasrara chakra,
Visualizing color purple at the crown of your head.
Now try to remember your sankalpa,
Your intention,
The phrase that you have created for yourself in the beginning of the practice.
Remember it word by word with precision.
And then mentally repeat it to yourself three times with full awareness and attention.
Lie quietly for some time as you start to return to the physical realm.
First just feel your physical body,
Your fingertips and your toes without moving them.
Feel the contact points between the body and the floor.
Keep your eyes closed.
Return back to this room.
Imagine the room and start to hear the sounds and noises.
You're breathing quietly and slowly.
Let your inner smile soften your face.
Taking your time,
Return into a comfortable sitting pose.
Spend some moments in the silence,
Beautiful silence within.
Softly open your eyes.
