Begin your practice by finding a comfortable lying position.
Feel supported by the surface your body is resting upon.
Allow your eyes to remain open or gently closed.
Taking time to settle into a position that feels just right.
During yoga nidra you're guided to notice the feel,
Sensations,
The breath,
Emotions and thoughts.
To experience yourself as the witness of all these comings and goings.
Whatever you experience is perfect,
Just as it is.
Rest at ease and follow my guidance.
Allow my voice to become your voice.
During yoga nidra welcome every experience as a messenger.
That's inviting you to explore sensations,
Emotions and thoughts.
Without trying to change,
Fix or make anything happen.
As you welcome whatever is arising,
Your body and mind are learning to remain at ease.
While you discover the place within that is always at ease and always peaceful.
Experience yourself to be unchanging.
Witness presence that is welcoming everything.
Feel your body settle into stillness.
Bring attention to your senses.
Notice the taste in your mouth.
The sounds around you.
Smells.
Images or colors behind your eyelids.
The touch of the air on your skin.
Your senses open and alive.
Bring to mind your intention for today's practice.
Whatever it is,
Allow your intention to emerge fully.
Feel your intention as an ally.
Supporting you to be focused and alert throughout your practice and in your daily life.
Affirm this and the feeling of your intention with your entire body and mind.
Notice how it supports you during your practice and in your daily life.
Now allow your inner resource to emerge.
A special place where you feel secure and at ease.
Perhaps a room.
Or a place in nature.
An image of a favorite symbol.
Or the feeling of deep peace.
Whatever your inner resource is,
Imagine it using all of your senses.
Notice sounds.
Smells.
Tastes.
Colors.
Shapes that are present.
Sense feelings of security.
Ease.
Imagine your inner resource.
As you do this,
Note in your body where you feel warm and relaxed.
Know you can return to this secure place at any time during your practice,
Or during daily life,
Whenever you need to feel secure,
Calm,
And at ease.
Be aware of all that is now present in your awareness.
Feel yourself as the one who is aware of everything that's present.
First,
Sense what's present.
Then,
Experience yourself as the field of awareness in which everything is coming and going.
Become aware of your body breathing,
The flow of your breath,
Nostrils,
Your abdomen gently rising as breath flows in,
And releasing as breath flows out.
No need to change anything.
Your body breathing,
Naturally and rhythmically.
In-breath,
Abdomen rising.
Out-breath,
Abdomen releasing.
No need to change anything.
Your body breathing itself.
Begin counting each breath silently backwards from seven to one,
In the following manner.
In-breath,
Abdomen rising,
Seven.
Out-breath,
Abdomen releasing,
Seven.
And so on.
If you lose count,
Begin again at seven,
Breathing,
Counting,
And being with everything just as it is.
Let the sound of my voice be your guide,
And support you in the experience of sensations throughout your body.
As I name each area,
You may feel sensations that are present,
Or nothing in particular,
But whatever you experience is just as it is in this moment.
Bring your attention to the inside of your mouth,
Roof of the mouth,
Floor,
Inside cheeks,
Left and right,
Back of your throat,
Your ears,
Left ear,
Right ear,
Both ears at the same time.
Welcome the breath in the nose,
Left nostril,
Right nostril,
Both nostrils at the same time.
Your eyes,
Left eye,
Right eye,
Both eyes together,
Forehead,
Back of the head,
And neck,
Inside the throat,
Left shoulder,
Left upper arm,
Forearm,
Wrist,
Left palm,
And fingers,
The entire left arm,
Right shoulder,
Right upper arm,
Forearm,
Wrist,
Right palm,
And fingers,
The entire right arm,
Both arms together,
Upper chest,
Upper back,
Middle chest,
Middle back,
Abdomen,
Lower back,
Your entire torso,
Left glute,
Left hip,
Thigh,
Knee,
Lower leg,
Foot,
And toes,
The entire left leg,
Right glute,
Right hip,
Thigh,
Knee,
Lower leg,
Foot,
And toes,
Your entire right leg,
Both legs at the same time,
Front of the body,
Back of your body,
Your left side,
Your right side,
Your entire body,
Inside,
And outside.
Remember that at any time you experience the need to feel secure,
And at ease,
You can return to your inner resource at any moment's notice.
Now bring attention to feelings that are present throughout the body.
Warmth,
Or coolness,
Heaviness,
Or lightness,
Comfort,
Or discomfort.
Allow them to blossom fully into your body.
And if no feelings are present,
As may happen,
Simply welcome whatever is present.
If it's helpful,
Locate the opposite of whatever you're feeling.
If you're feeling warmth,
Find coolness.
Heaviness,
Find lightness.
Comfort,
Find discomfort.
Welcome an opposite of feeling fully into your body.
Now welcome both opposites of feeling into your body at the same time,
Without thinking.
Experience how doing this affects your body and mind.
Continue to allow your breath to find its natural rhythm,
Effortlessly flowing in and out of your body.
Bring your awareness to the sensation of heaviness in your body.
Feel the weight of your body sinking into the surface beneath you.
As you do this,
Simultaneously bring your attention to the sensation of lightness.
Experience the paradoxical sensations of both heaviness and lightness within you,
Coexisting peacefully.
Look inward to the cavernous space that is your cranium.
Chittakasha,
A dark cavernous space.
A cave.
A portal to another realm,
Beckoning you.
Explorer.
Venture into the unknown and discover what lies beyond.
Within the depths of this cave,
The connection to the pulse of the earth,
A reminder of your roots and your place in the grand scheme of things.
Now imagine a vast open landscape in front of you.
See yourself standing in the middle of this landscape,
Surrounded by beautiful nature.
Notice the colors,
The textures,
And the sounds of the environment.
Feel the breeze on your skin and the warmth of the sun on your face.
As you walk through this landscape,
Become aware of a path leading you to two different doors.
Each door represents an opposing experience or emotion.
Choose one door,
And open it.
Step into a scene that represents a positive experience,
A moment of joy,
Or a cherished memory.
Engage your senses fully as you immerse yourself in this positive experience.
Now close that door and walk towards the other door.
Open it and step into a scene that represents a challenging experience or a difficult emotion.
Allow yourself to absorb and observe.
Acknowledge this experience without getting entangled in it.
Know that you have the strength and resilience to face whatever arises.
As you continue walking through the landscape,
Notice a gentle river flowing nearby.
This river symbolizes the continuous flow of life.
Sit by the riverbank and watch as various emotions,
Thoughts,
And sensations come and go.
Just like the ripples on the surface of the water,
Allow everything to pass without clinging or resisting.
Now shift your awareness to your breath once again.
Feel the gentle rise and fall of your abdomen with each breath.
As you rest in this state of deep relaxation,
Envision yourself surrounded by a soft,
Golden light.
Feel its warm and soothing energy enveloping you,
Embracing every cell of your body.
Be aware of all that is now present in your awareness.
Feel yourself as the one who is aware of everything that's now present.
Sense what's present.
Then experience yourself as the field of awareness in which everything arises,
Awareness in which everything is welcome just as it is.
Come back to your inner resource,
Your place of ground.
Notice your breathing,
Easy and rhythmic.
Take your time transitioning to a state of wakefulness.
Sense your body,
The room around you.
Experience the feeling of gratitude for taking time to practice.
And when you're ready to conclude,
Begin to deepen your breath.
Gently wiggle your fingers and toes,
Bringing awareness back to your body.
Stretch your arms and legs,
Awakening your body with gentle movements.
Take a moment to set an intention for the rest of your day,
Carrying the sense of centeredness and balance you've cultivated.
When you're ready,
Open your eyes,
Returning fully to the present moment with ease and certainty.
Your practice of yoga nidra is now complete.
