Welcome to the practice of Yoga Nidra.
To prepare for this deeply relaxing experience,
Take some time now to get comfortable on a mat or other soft surface.
Align the chin with the chest.
Perhaps place a thin pillow under the head for support.
Relax the shoulders down and away from the ears.
Have the arms a comfortable distance from the body with the palms facing upwards.
Have the legs about hip-width apart,
Feet falling open to the sides.
Take a deep inhale down into the belly,
Then exhale through the mouth.
To relieve any tension in the low back,
You might like to place a bolster,
Cushion,
Or a thick rolled blanket under the knees or thighs.
Continue to make any other personal adjustments using props or supports so that you can feel completely comfortable.
The body temperature can lower during Yoga Nidra,
So if you have one,
You may like to draw a blanket or warm covering over the body now so that you stay nice and cozy during the practice.
You can have the eyes closed or slightly open,
Whatever feels most natural and comfortable to you.
You may like to use an eye pillow or light scarf over the eyes.
Yoga Nidra is an experience of deep relaxation while remaining aware.
It's common for the mind to wander or lose focus during the practice,
And if this happens,
You can use my voice to anchor back to the present moment.
Perhaps make a little commitment to yourself to try to stay awake during the practice,
Secure in the knowledge that if you do fall asleep,
That's okay too.
Remember,
You can follow along with as little or as much as you'd like.
Take a moment now to welcome into awareness your heartfelt pledge,
Your sankalpa.
If you don't have a sankalpa for this practice,
Perhaps take this time to reflect on these questions.
What is a deep,
Heartfelt desire that you hold?
What is a quality or a characteristic that you would deeply like to cultivate in yourself?
What makes you feel alive?
Word your sankalpa in the present tense in a positive and brief way.
For example,
I am content.
If it feels challenging to state your sankalpa in this way,
Perhaps add more and more at the end.
For example,
I am at peace more and more.
If nothing comes,
That's okay.
It will come when the time is right.
Simply breathe into the heart space.
If you have a sankalpa,
You can repeat it silently to yourself three times now,
And letting that go now,
Becoming aware of your body resting here,
Nothing to do,
Simply noticing that the body is resting,
Fully supported by the ground beneath you,
Held by the earth's gravity.
Sense the points of contact between your body and the surface beneath you.
Notice where the back of the head meets the floor.
Sensing the weight of the skull,
Fully supported by the floor.
Notice where the shoulders make contact with the floor mat.
Notice the contact of the elbows,
The forearms.
Feel how the surface beneath you supports the arms,
How the earth's gravity completely holds the arms.
Bringing awareness to the back of the ribcage,
Noticing any points of contact with the back of the ribcage and the floor.
Notice where the pelvis meets the floor.
Allow the pelvis to be fully supported by the floor beneath you,
Where they contact the floor.
Notice the contact of the heels with the floor,
The weight of the feet pulled downwards,
Held,
Supported by gravity.
Sense all the contact points at once.
Feel how the body is held from below.
Feel the heaviness of the body resting on the floor.
Feel the areas that feel heavier and those that feel lighter.
Sense where the body ends and the floor begins.
Move attention to the surface beneath you,
That which is supporting you.
Notice that the body is supported by something stable.
Sense the downwards pull of gravity,
Feeling fully supported by the earth.
Rest in that support.
Now move your awareness to the breath in the body,
Noticing the natural movement of breath in the body.
Breathing is already happening.
Notice,
Inhale.
Notice the movement in the body on the inhale.
Notice that the in-breath doesn't move everywhere all at once.
It unfolds gradually,
Like a wave moving in the body.
Maybe you notice it begin in the belly,
Then gradually expanding upwards to the chest.
Now shift awareness to the exhale,
Noticing the breath releasing from the body.
Notice where the exhale begins and how it unfolds in the body.
Follow the entire cycle of the breath,
The inhale and the exhale.
Notice the movement in the body as the inhale begins,
Spreads,
And completes.
Notice as the exhale begins,
Progresses,
And completes.
Notice the breath like a wave of energy moving through the body.
Movement arises.
Rest in awareness with the breath.
Allow your awareness to shift gently from the breath to the field of the mind now.
You don't need to analyze or figure anything out.
Simply notice that thoughts and feelings are present in awareness.
Notice what emotion is most present for you in this moment.
If an emotion is present,
Name it silently to yourself using a single,
Simple word.
If no emotion is present,
Or if you're unsure of what you're experiencing,
Simply note nothing.
Once the emotion is named,
Tune in to where this emotion is felt in the body.
Maybe some pressure,
Warmness,
Sensation,
Tingling.
Very little sensation.
You are not trying to change the emotion or the sensation that accompanies it.
You are simply noticing the pairing.
Emotion named and the location in the body sensed.
Stay with this for a few moments.
Allow the emotion to shift or to stay as it is.
Ask again quietly,
What emotion is present for me now?
It may be the same.
It may be different.
As before,
Notice where this emotion is felt in the body.
If nothing comes,
Or if you're not clear on what you're experiencing right now,
You can say to yourself nothing.
What the body feels like in that absence.
Allow awareness to widen slightly.
Rather than focusing on one emotion,
Noticing the overall emotional landscape.
Is it steady or changing?
Just noticing.
Notice how emotions can be present without requiring action.
Their sense,
They shift.
You can acknowledge emotions without needing to do anything.
Emotions can be present.
Allow awareness to gently widen to include the whole body,
The breath,
And the field of the mind together.
Sense into the one who is aware within you.
The spacious,
Unchanging presence within you.
Beneath all the shifting experiences,
Something that's utterly still.
And notice if there's a sense of peace and joy naturally arising for you now.
Becoming completely absorbed in this feeling.
And now returning once again to your sankalpa,
Your heart's deepest calling.
Sensing into that thing gives you a sense of purpose.
And letting that go now.
It's time to gradually return to this time and place.
Start to picture the room you're in.
The wall,
The ceiling,
The floor.
Tuning into the sounds in the room.
Sensing your body on the floor of the room.
Starting to breathe more deeply.
The belly rise on the inhale.
Move the body in gentle way.
And rest here for a few breaths.
Time to use the hands to press yourself up to seated.
Thank you for joining me for this practice of yoga nidra.
Om shanti shanti shanti.
