Welcome to your practice of yoga nidra.
Come to rest on your back in a comfortable position.
Simply listen without trying as you are guided by my voice.
Say to yourself now,
My breath grounds me into complete ease.
Notice your breath.
Feel the inhalations and exhalations flowing in and out of your body with ease.
Notice your exhalations.
And upon each exhalation,
Count one number down from ten to one.
Upon each exhalation,
Count one number down from ten until you arrive at one.
Notice your exhalations.
And upon each exhalation,
Count one number down from ten to one.
Let go of counting.
Feel your body releasing deeper and deeper into gravity on each exhalation.
Sense tensions,
Thoughts,
And memory releasing with each exhalation.
Remain still and simply notice both hands,
Warm and heavy.
Sense your arms and shoulders,
Warm and heavy.
Notice your forehead,
Soft and cool.
Eyes sinking.
Mouth,
Jaw relaxed.
Notice the base of your throat,
Middle of the chest relaxed.
Belly relaxed.
Notice the hips,
Both legs warm and heavy.
Sense the feet,
Soles of the feet.
Feel the back of the body warm and heavy.
Front of the body.
Feel the right side of your body.
Left side.
Feel the whole body.
The whole body.
Whole body.
Notice your breath.
The body breathing itself.
Sense the quiet pause between breaths.
Effortless breath.
Allow yourself to rest into the silent pauses.
Through your breath,
Your body and mind holds on to less and less.
You are letting go.
Observe the pause.
Observe the pause.
Observe yourself resting in the quiet spaces between breaths.
Resting into stillness,
Notice where your breath feels open in your body.
Sense the color or feeling of these open places.
Now,
Sense the places in your body where your breath feels tight,
Blocked.
Feel the open places again.
And allow the color or feeling of these open places in your body to breeze into tight,
Blocked places of the body.
Your breath freeing any tightness in the body.
See your whole body open with breath.
Resting into your open body and breath,
See yourself holding on to less and less,
Resting in the present moment.
You rest in the present moment.
You rest in the present moment.
Say to yourself,
I am no longer the doer,
I am awareness resting into being.
Be completely unproductive.
You rest into just being.
Notice your breath.
Notice your inhalations.
And upon each inhalation,
Count one number up from one to five.
Feel your body.
Begin to slowly move your fingers and toes.
Feel your body and mind relaxed and refreshed.
Whenever ready,
Open your eyes.
The practice of yoga nidra is complete.
