Let's begin by settling.
Settling the body,
The mind.
Surrender your thoughts to the sounds that surround you.
Give yourself the permission to be here,
In your body,
Your mind,
Your heart,
In yourself.
Allow yourself to be here in no time.
Allow rest and rejuvenation.
Now concentrate on the body and become aware of the importance of complete stillness.
Complete stillness and complete awareness of the whole body.
Concentrate on the sound of yourself breathing.
Find your awareness of sound to outside of the space you're in.
Expanding now to the furthest sound that you can hear.
What's the furthest sound that you can hear?
In Yoganidra,
You're functioning on the levels of hearing and awareness.
And the only important thing is to follow my voice.
Consider that on many occasions in your life,
You've been carried easily from wakefulness into restfulness.
As easily as a leaf floating on a stream.
Like a river with a set course,
A part of you already knows the way to restfulness.
Let yourself be carried now.
Let go.
And feel yourself being carried on that safe and gentle current into deep,
Deep rest.
Notice how time becomes flexible as you lay here in this elastic state of Shavasana.
Feeling melting away,
Dissolving.
All the points of the body peacefully dissolve right off the bone.
You may see the mind at the front of the forehead or just behind the eyelids.
And then see it dissolve into the back of the skull.
The pulse of your rhythm,
The motion and movement and direction of your being,
Travelling through this internal landscape of meridians.
Little rivers of energy.
Little rivers of vitality.
Waves of activity emanating from everywhere at once.
The body and mind may sleep.
That awareness remains.
As you breathe in,
Feel a coolness and calmness spreading.
As you breathe out,
Feel your cares and any concerns flow out of you,
Dropping away.
Once again,
Become aware of your body.
Notice the natural pace of your breath as it moves from navel to throat.
Sense of your natural breath.
Breathe your breath now and become aware that you are going to practice,
A part of yoga-nitra.
It's time to set a sankalpa,
An intention,
An important part of any practice.
Imagine this as an anchor for your yogic sleep.
And plant the seed of your intention into the garden of your mind.
And follow the practice with detached awareness as it all becomes fruitful.
All seeds you plant hold the power of possibility.
And all possibilities are already happening.
You may magnify the power of your intention by repeating it three times.
Or you may repeat after me.
Being clear,
Zen,
And scented energizes my entire being.
Return to the experience of stillness.
Allow your awareness now to be guided by my voice and my instructions.
Try not to sleep.
No effort is required.
Leave thoughts to drift like clouds in the sky.
And if you do become distracted or preoccupied with a thought,
Then all you need to do is realize it.
Remember what it is that you are doing and return to your practice.
We'll move through a rotation of body parts.
Keep your mind focused on the practice.
Focus and move your awareness to different parts of your body as soon as you hear them named.
Allow your awareness to be guided by my voice.
We begin on the right hand side.
Become aware of the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
The right waist.
Hip.
The right thigh.
Knee.
Cough.
Shin.
Ankle.
Heel.
Roll of the right foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The entire right side of the body.
Awareness of the entire right side of the body.
Awareness of the entire right side.
Become aware of the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
The left waist.
Hip.
Left thigh.
Knee.
Cough.
Shin.
Ankle.
Heel.
Soul of the left foot.
Top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The entire left side of the body.
Awareness of the entire left side of the body.
Awareness of the entire left side.
Become aware of the back now.
Buttocks.
Shoulder blades.
Back of the head.
The whole spine.
The whole back together.
Aware of the front.
Top of the head.
Sides of the head.
Forehead.
Brow.
Both eyes.
Right ear.
Left ear.
Cheeks.
Tip of the nose.
Upper lip.
Lower lip.
Space between your lips.
Chin.
Throat.
Right chest.
Left chest.
Middle of the chest.
Navel.
Abdomen.
The entire front of the body.
The entire back and front together.
Both legs and both arms together.
The whole head.
The whole body.
The whole body.
The whole body.
Awareness of the whole body together.
Return now,
Slowly.
Gradually allow imaginings and any sensations to fade as you bring your attention back.
Become aware of the sounds outside the room,
One by one.
Now bring your awareness to the sounds inside the room.
To your self breathing.
Bring your awareness to your entire physical body laying on the floor in complete stillness.
From the top of the head to the tips of the toes.
Move away from the practice now and take a moment in this state of wholeness.
