Welcome to this yoga nidra practice.
I'm Gabby Makra,
Yoga therapist and meditation teacher,
And I will be guiding you today.
Begin to prepare yourself by getting as comfortable as possible.
Lie down on your back with the feet slightly apart.
If there's any discomfort in your lower back,
Place a pillow or cushion under your knees.
You may also wish to place a pillow under the head or neck.
Place the arms out at your sides with the palms facing up to the ceiling or sky.
You may choose to put a blanket over you for warmth,
As during the practice your body temperature may drop.
Take any adjustments you need to make yourself even 1% more comfortable.
A wiggle of the fingers,
Toes,
Or even a little wiggle of the hips to settle the body.
Begin to take long,
Slow breaths.
Breathe in through the nose and breathe out through the mouth.
In through the nose,
Out through the mouth.
Breathe in,
Feel the chest expand.
Breathe out,
Feel the chest relax.
Feel the chest expand.
Feel the chest relax.
Breathe in,
Feel the belly rise.
Breathe out,
Feel the belly fall.
Feel the belly rise.
Feel the belly fall.
Now begin to let go of any conscious control of your breath.
Start to breathe in through the nose and breathe out through the nose.
Let go of any worries or cares,
Simply letting them flow out of you with every breath.
Gradually,
Become aware of your surroundings.
Imagine yourself where you are.
The four walls,
The ceiling or sky above you,
The surface you are resting on,
And the supports beneath you and all around you.
See and feel yourself resting comfortably in this space that is yours alone.
Now become aware of any sounds around you.
The sounds outside and the sounds inside.
The gentle hum of the room.
Now become aware of my voice and rest your awareness on the sound of my voice.
Rest your awareness on the sound of my voice.
Make a resolve to follow my voice and its instructions throughout the practice.
Try not to analyze,
Strain or overthink the instructions.
Simply follow along best you can with gentle awareness.
Make a conscious resolve to stay awake throughout the practice.
Mentally repeat these words three times to yourself.
I will remain aware and awake.
If at any point your thoughts do wander,
It's okay.
When you notice they have done so,
Simply and gently let your attention come back to the sound of my voice.
Now become aware of your whole body.
From the top of your head to the tips of your toes.
Become aware of your whole body.
Your whole body.
Your whole body.
And now we begin the practice of yoga nidra.
Start by setting your intention or sankalpa.
Choose a short,
Simple,
Positive phrase.
It may come to you naturally,
Or you may have it prepared.
If nothing comes to mind,
You may use,
I am healthy,
Happy and safe.
Now repeat your intention to yourself three times.
Do so with feeling and emphasis,
Knowing that any intention set during the practice of yoga nidra is bound to come true.
We'll begin by rotating your consciousness around your body.
As I name a part of the body,
Bring your awareness to that part and simply notice any sensations.
We begin by moving your awareness through the right side of the body.
Start by bringing your attention and awareness to the right hand thumb.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Arm pit.
Waist.
Right hip.
Right thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now we move to the left side of the body.
Bring your attention and awareness to the left hand thumb.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Arm pit.
Waist.
Left hip.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now go to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left goring.
The whole right leg.
The whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
The whole body.
Continue to lie in stillness,
Awake and aware of your whole body.
See and feel yourself resting comfortably in the space that is yours alone.
Now come back to your intention.
Your sam kalpa from the start of the practice.
Repeat your intention quietly in your mind three times.
The whole body.
The whole body.
If you're using this practice to fall asleep at this point go ahead and let yourself begin to drift off and let my voice trail off into the background.
Let yourself begin to drift off.
Let yourself begin to drift off.
If you are coming back to a wakeful state begin to gently lengthen your breath.
Become aware again of your body in the space around you.
The force that is within you.
The force that is within your body in the space around you.
The four walls,
The ceiling or sky above.
The surface you are resting on.
And the supports beneath you and all around you.
Find some movement.
The toes,
A wiggle of the fingers.
Gently roll the head from side to side.
Now reach the arms overhead and take a big long stretch from the tips of the toes to the tips of the fingers.
Hug your knees into your chest and take a little rock from side to side.
With your eyes still closed gently roll onto your right side.
Rest here for a few breaths and feel the shift in relationship to your space.
With your eyes still closed start to make your way up to a sitting position.
When you get there sit up nice and tall with a long spine.
Now place the right and left palm together and give your hands a little rub,
Creating some warmth.
Place the palms over the eyes and gently start to blink your eyes open.
Spread your fingertips and let the light gently enter in.
When you are ready release the palms down to your lap.
Take as much time as you need to let your awareness take in the space around you.
Colors,
Shapes,
Objects.
If you have time sit and rest for a few minutes.
The practice of Yoga Nidra has now finished.
