Welcome to your yoga nidra practice.
Lie down on your back in shavasana and make sure that your body feels warm and supported.
As you lie back,
Find a slow breath in and an easy breath out.
Again,
Feel the entire body breathe in.
As you exhale,
Feel the entire body release.
Find a few more breaths like this to yourself.
And with every exhale,
Allow yourself to relax more and more deeply.
As you become aware of your back body,
Affirm a sense of gravity at each connection point between your body and the earth.
Sense the weight of your head on the earth,
Neck,
Shoulders,
Elbows,
And wrists.
Feel your whole spine drop down into the ground,
Upper back,
Middle back,
And lower back.
Feel the weight of your hips,
Thighs,
Calves,
And heels.
As you inhale,
Become aware of all of these points simultaneously and evenly.
And as you exhale,
Let go into them even more.
Feeling that the back body is completely supported,
Return your awareness to the breath.
Find your next exhale and slowly inhale for four counts.
As you exhale,
Let go into the back body and let go into the back body.
Inhale for four counts.
Exhale for five counts.
Inhale for five counts.
Exhale for six.
Inhale for six counts.
And exhale for seven.
Inhale for eight.
Inhale for seven counts.
Inhale for eight.
Inhale for eight counts.
Inhale for nine.
And exhale for nine.
Inhale for nine counts.
And exhale for ten.
And exhale for ten.
When you're finished,
Breathe naturally into the depths of your energy body.
We'll move through a roaming body scan.
Simply move your attention to each point as I name it and let your awareness to become heightened.
Sense the space between your two eyebrows,
The pit of your throat,
Center of the chest,
Shoulder,
Right elbow,
Center of the palm,
Tip of the right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Center of the palm,
Elbow,
Right shoulder,
Center of the chest,
Left shoulder,
Left elbow,
Center of the palm,
Tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Center of the palm,
Elbow,
Left shoulder,
Center of the chest,
Navel,
Center of the pelvis,
Right hip,
Right knee,
Center of the foot,
Tip of the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Center of the foot,
Knee,
Hip,
Center of the pelvis,
Left hip,
Left knee,
Center of the foot,
Tip of the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Center of the foot,
Knee,
Hip,
Center of the pelvis,
Navel,
Center of the chest,
Pit of the throat,
The space between your eyebrows.
Take a slow breath in and out.
Continue to follow your breath and begin to count backwards from 12 on each exhale.
As you get closer to one,
Feel that you are approaching total relaxation.
Thank you.
Thank you.
Feel your body.
Imagine that you are becoming warm,
Hot even,
As if to be next to a blazing fire.
Now imagine the opposite.
Your body is feeling cold,
Both inside and out.
Feel a chill down into your bones.
Now imagine that you are becoming smaller and smaller,
Shrinking down to the size of a pea.
Feel what it is like to be tiny.
Now imagine that you are becoming big,
Large.
Feel that your body is expanding in size,
Bigger than your house,
Bigger than this country.
Imagine you are bigger than the planet.
Imagine you are near something,
Very close,
Almost touching.
Now feel that you are very far away from something,
Distant,
A long ways away.
Imagine you are stiff,
Rigid like a board,
Very solid and firm.
Now imagine that you are soft and plush,
Like your favorite blanket.
See if you can feel both stiff and soft at the same time.
Bring your attention to the screen right behind your forehead.
As you look into this space,
Notice what you see.
Allow your unconscious mind to reveal itself to you.
You might notice colors,
Textures,
Patterns or images,
People.
Allow anything and everything to appear on the screen and watch it all unfold like a movie.
No judgment,
Just witnessing.
Begin to deepen your breath.
Feel your whole body breathing together.
Feel your whole body as a mass of sensation.
Begin to breathe more awareness down into your legs and your feet,
Out into your arms and your hands.
Find any sort of intuitive movement that speaks to you now.
The practice of Yoga Nidra is now complete.
