Welcome.
Get ready for this practice of calming yoga nidra.
Get comfortable lying down or sitting with your back supported.
Choose any position that's comfortable right now.
Tuck a pillow under your head and cover yourself with a blanket if you like.
Do anything you need to get as comfortable as possible.
Close your eyes if you haven't done so and keep them shut throughout the entire practice.
I will let you know when you can open them again.
Open your whole body,
Making sure you are as comfortable as can be.
Feet relaxed,
Legs,
Hips,
Back,
Arms,
Shoulders,
Jaw,
Forehead.
Check in and make any adjustments if it will help you be most comfortable.
Feel yourself settling in,
Serene like a still lake.
And now,
Set aside anything that's happened before this moment and set aside anything that's happening after this practice.
And bring all of your awareness into your practice for the next 15 minutes.
Take a deep breath in and as you exhale,
Let go of any thoughts.
Let go of any thoughts.
Let go of any need to do.
Just be.
This is your time for yourself.
No agenda,
Just peace.
Begin to experience the stillness even more.
Know that you can move,
But if it feels good,
Allow yourself to enjoy this stillness.
This chance to do nothing,
Resting,
Just as you like.
Even the mind can rest now.
In its place,
There is effortless awareness.
Feel all experience becoming more and more effortless,
Serene and effortless.
We are beginning the yoga nidra now.
I will be naming a series of points.
Allow your awareness to float effortlessly from point to point.
Start by floating awareness to the point between the eyebrows.
Effortless awareness of the point between the eyebrows.
The hollow of the throat.
The right shoulder joint.
Moving freely to the right elbow joint.
Left joint.
The right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Effortless awareness.
The right wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
Shifting awareness over to the left shoulder joint.
Elbow joint.
Wrist joint.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
And the tip of the little finger.
Effortless awareness.
The left wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
The heart center.
Right side of the chest.
The heart center again.
The left side of the chest.
The heart center.
The heart center.
Effortless awareness at the heart center.
No thinking,
Just feel.
Become aware of the breath.
Aware of the body gently moving with each inhale and exhale.
Notice on the inhalation that the abdomen gently rises,
Then chest rises.
And on the exhalation abdomen falls,
Chest falls.
Inhale abdomen rises,
Chest rises.
Exhale abdomen falls,
Chest falls.
Feel this wave of breath.
Like a wave washing into the shore and then washing away from the shore.
Follow this gentle wave of breath.
Each breath.
Watching the wave rise and watching it fall.
No need to make any changes to the breath,
Simply watching.
Watching the natural wave of breath.
Like watching gentle waves on the ocean.
Begin to count the waves,
Simply following the natural pace of breath.
Inhale 1,
Exhale 2,
Inhale 3,
Exhale 4,
And so on up to 26.
If you lose track,
That's fine.
Simply start again at 1.
If you lose track,
Simply start again at 1.
Now let go of counting the waves of breath.
It doesn't matter if you reach 26 or lost track.
Let go of the count.
Bringing awareness back to your heart center.
Notice the heart center rising on inhalation,
Falling on exhalation.
Bringing awareness back to your body,
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space you're in.
Notice the sounds around you.
Introduce movement in the body by taking a few deep breaths.
Now wiggle your fingers and toes.
Feel the lightness of the sensation.
Stretch or move your body in any way you like.
Take a few deep breaths here.
When you're ready,
Softly open your eyes.
The practice of yoga nidra is now complete.
