Welcome to Yoga Nidra.
Find a quiet place,
Turn off your phone,
And make sure you will not be disturbed for the next 20 minutes.
Lie down and get comfortable on your yoga mat,
Your bed,
Or any place where you can lie on your back with your legs outstretched and knees slightly bent.
Place your arms away from your body with your palms facing upward and make sure you're warm.
During the practice of Yoga Nidra,
Remain awake,
Still,
Attentive to the sound of my voice while allowing your mind and body to completely relax.
Now we will begin to move your awareness throughout your body from one part to another simply by shifting your attention and listening to the sound of my voice.
Let's begin.
Gently close your eyes and become aware of your body lying down in a relaxed position.
Bring your awareness to your breath.
Take a deep inhale through your nose and out of your nose.
Becoming aware of your heart rate slowing down and if any thoughts arise,
Just let them float up and away as you embrace the feeling of calm.
As you inhale,
Feel your abdomen rise and fall.
As you exhale,
Allowing tension to leave your body with each breath.
Inhale a feeling of peace and calm and exhale letting go of any worry in your mind and any stress in your body.
Inhale a feeling of peace and calm and exhale letting go of any worry in your mind and any stress in your body.
Now that you are more relaxed,
Set an intention for your practice that begins with the words I am.
Think of a short statement that will help you move through life differently starting right now.
Your intention could be I am at peace.
I am calm.
I am happy.
I am grateful.
I am healthy.
I am living an abundant life.
I am loved.
Repeat it to yourself three times as you breathe in and breathe out.
Breathe in and breathe out.
Now become aware of the sounds outside the room and allow them to fade away one by one.
Bring your awareness to the sounds inside of the room and notice each one fade from your consciousness one by one.
As you become aware of your physical body,
Lying on the bed,
The floor,
Or your yoga mat,
Imagine all of the tension you're holding in your neck,
Shoulders,
Or back falling away and then silently say to yourself I am practicing yoga nidra.
Now I'm going to take your awareness to different parts of your body.
Simply move your attention to the specific area at the sound of my voice.
Relax the area in your mind but do not move your body.
Bring your awareness to the right hand.
Feel the thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Top of the foot,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Bring your awareness to the back of the head,
Back of the neck,
Right shoulder blade,
Left shoulder blade,
The entire length of the spine,
Right buttock,
Left buttock,
Right thigh,
Left thigh,
Right calf,
Left calf,
Right heel,
Left heel.
Remaining awake and alert.
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right brow,
Left brow,
Space between the eyebrows,
Right eye and eyelid,
Left eye and eyelid,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Tongue inside the right cheek,
Inside the left cheek,
Chin,
Jaw,
Throat,
Face,
The entire head,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
Pelvis,
The entire right leg,
The entire left leg,
Right arm,
Left arm,
Torso,
The entire body.
Become aware of your whole body feeling relaxed.
Imagine all of the tension flowing out of your body in one long wave.
As you inhale,
Feel a slow flow of energy rising up through the bottom of your feet,
Through your spine and out the top of your head,
And then surrounding your entire body with a peaceful white light that brings a sense of calm to your spirit.
Now,
Gently become aware of your entire body lying down.
Bring awareness to the chest,
The heart center,
And the stomach,
Your back,
Calves,
Heels,
Shoulder blades,
Back of the arms,
And the back of your head.
Notice how grounded,
Loving,
Whole,
And complete you feel.
Gently begin to move your fingers,
Toes,
And give your body a good stretch.
Roll onto your side,
And stay there with your eyes closed.
Repeat your intention three times,
Knowing the truth of your words.
When you're ready,
Slowly come into a comfortable sitting position,
Still keeping your eyes closed,
And take three deep breaths.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Notice the effect Yoga Nidra has on your mind,
Body,
And spirit.
The practice of Yoga Nidra is now complete.
Notice how relaxed your mind and body feel.
And when you are ready,
Slowly open your eyes.
