Preparing for the practice of yoga nidra.
Lying on your back in shavasana with your arms alongside your body,
Palms of your hands facing the sky.
Let your feet rest hip width apart.
Let your face relax.
Take your time to ensure that your position feels symmetrical and comfortable.
Adjust your position if necessary.
Adjust your clothes and coverings so that you can remain completely still for the duration of the practice.
Begin to notice the sounds around you.
Without naming the sounds,
Let your attention move with ease from one sound to the next.
Notice the sounds far out in the distance,
Then move your attention closer.
Notice the sounds just outside the room,
Then the sounds in the room.
The sound of my voice guiding you through the practice.
The sound of your own breath.
The sound and the sensation of your heartbeat.
Leave the sounds now.
Bring all of your attention to your breath.
Now think of something that is extremely important to you,
Something you would like to manifest in your life.
In the language you're most comfortable with,
Create a shortened,
Simple,
Positive statement as if this is already happening,
As if this is already your reality.
Remember in the statement,
Word by word.
Then repeat it to yourself mentally three times.
Now let me take your awareness through different parts of your physical body.
Let your attention move from one body part to the next as I name 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 your 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,
All body parts in contact with the ground.
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 together.
The whole of your body as a vibration.
Feel the whole of your body as energy.
Feel your breath.
Observe your breath happening without any strain or effort.
The air is feeling your lungs,
Rhythmic and natural,
Like a wave.
Complete awareness of breath.
Feel your breath warm,
Soft and effortless.
Now beginning to cultivate the sensation of heaviness.
Feeling heaviness in your physical body,
Heaviness in your arms,
Your hands,
Your legs,
And your feet.
Feel heaviness in your whole body.
Letting the whole body rest on the ground,
Heavy and relaxed.
Reverse the sensation now.
Cultivating the experience of lightness.
Feel the lightness in your fingertips and in your toes.
Lightness in your hands and your feet.
Lightness in your arms and your legs.
Lightness in the center of your body.
The experience of lightness and ease.
Feel lightness and ease in every part of your body.
Now bring your attention to the center of your chest as you begin to follow your breath and the energetic charge of your breath.
With every exhale you are releasing emotional tension.
With every inhale you are taking in the vitality.
With every exhale you are letting go of tiredness and stress.
With every inhale you are recharging the cells of the body with strength,
Energy,
And joy.
With every exhale you are letting go of all that no longer serves you.
As you inhale you are inviting into your experience a feeling of deep trust and ease.
With every exhale you are creating space for love and radiant health.
With every inhale you are cultivating an experience of openness and receptivity.
Continue to follow the flow of inhalations and exhalations.
Effortlessly relaxing into a state of calm and ease.
Now return to your sankalpa,
The resolution that you have created for yourself in the beginning of the practice.
Remember your resolution word by word and repeat it to yourself mentally three times.
Starting to come back now to your physical body.
While keeping your eyes closed,
Feel your inner body.
Feel the support of the ground beneath you.
Feel the position of your body.
Feel the rhythm of your breath.
Start to gently move your toes and your fingertips.
Roll your head from side to side.
Stretch your arms overhead,
Lengthening the sides of the body evenly.
Roll onto the side and slowly make your way into a seated position.
Enjoy the quiet moment as you're letting yourself feel the after effect of the practice.
The practice of yoga nidra is now complete.
