Well,
Now let's prepare for our practice of yoga nidra.
Go ahead and lay down.
As you lay down on your back,
Feel free to use.
Any props that you like.
To support your body in a way.
That feels comfortable and sustainable.
Settle into the back body.
And now just take a moment to notice how that feels.
And now if you'd like,
Make adjustments.
Maybe bring the feet out a little wider or perhaps closer together.
Maybe bend the knees.
Bring a rolled blanket or a rolled yoga mat under the knees to support them.
Make any other changes.
That intuitively feel.
As though it brings you into a position of receptivity.
In a position of calmness.
Now make any final adjustments to the position of your body.
And then bring your awareness to your breath.
Follow the breath as it flows into the body.
Follow the breath as it flows out.
Breathing in,
Noticing.
Breathing out.
Three more long,
Deep breaths.
And one more.
Now say it silently to yourself.
I am going to practice Yoga Nidra.
Say silently to yourself,
I will remain still.
I do not need to move.
Say silently to yourself.
I will stay awake.
I do not need to sleep.
Now make any final changes to the position of your body.
Take a deep breath in.
Open the mouth and exhale,
Let the breath go.
Do that again,
Deep breath in.
Open mouth,
Exhale,
Let the breath go.
One more.
Breathe in.
Exhale and release.
Now we'll begin the part of Yoga Nidra called Rotation of Consciousness.
Name a part of the body and invite you to bring your awareness,
Your focus there.
And then leave the focus there until you're invited to move the focus somewhere else.
Begin with the thumb on your right hand.
Focus 100% of your awareness.
On the right thumb.
Let your awareness rest there.
Allow yourself to experience.
Your right thumb just by resting your awareness there.
Now shift the focus to the index finger on the right hand.
Now shift the focus to the middle finger on the right hand.
Now bring the awareness to the ring finger on the right hand.
Let your awareness rest there.
Shift to the little finger on the right hand.
Broaden your awareness now to your whole right hand.
Notice the whole right hand all at once.
Now draw the awareness to the right wrist.
Allow yourself to deeply experience the right wrist.
Shift the focus to the right elbow.
Now up the arm to the right shoulder.
Draw the awareness down the right side body,
Past the ribs to the right hip.
Let your awareness rest for a time on the outside of the right hip.
Shift the awareness to the right knee.
Down the leg to the right ankle.
Let your awareness rest.
On the right ankle.
Try to let everything else go,
Just concentrate.
On the ankle.
On the right leg.
Shift the focus now to the right foot.
Notice the whole right foot all at once.
The awareness resting on the right foot.
Narrow the focus to the big toe on the right foot.
Focus just on the big toe.
Narrow the focus a bit more and focus just on the tip.
Of the big toe on the right foot.
All of your awareness resting on the tip of the right big toe.
Now bring awareness to the thumb on the left hand.
Shift to the index finger on the left hand.
Now become aware of the middle finger on the left hand.
Now left ring finger.
Concentrate.
All of your awareness on the ring finger on the left hand.
Now shift to the little finger on the left hand.
And broaden the focus to the whole left hand.
Now become aware of the wrist.
Focus all of your awareness on the left wrist.
Left elbow.
Draw the awareness up the left arm to the left shoulder.
Let your awareness rest there for a time.
Bring your focus down the left side body past the ribs.
Focus on the left hip.
At all of your awareness.
Rest on the outside of the left hip.
Now down the left leg to the left knee.
Left ankle.
Now become aware of the whole left foot.
Let your awareness rest on your left foot.
Experience the left foot with your awareness.
Narrow the focus to the big toe on the left foot.
Narrow the focus even more to the tip.
Of the big toe on the left foot.
All of the awareness resting on the tip of the left big toe.
Bring your focus now to both eyes.
Experience both eyes behind closed lids.
Focus just on the eyes.
Try to let everything else go.
100% of your awareness.
Resting on the eyes.
Now shift the focus to the ears.
Feel into both ears with your awareness.
Shift the focus now to the nostrils.
Now feel the breath flowing in.
And flowing out of both nostrils.
Notice the evenness of the breath.
In both nostrils.
Feeling the breath flowing in and flowing out.
Through both nostrils at the same time.
Now bring the awareness to the heart space.
Let your awareness rest on the heart.
Maybe feel there a gentle weight of awareness resting on the heart.
Keep your focus on the heart space.
Just in the center of the chest.
And now begin to notice the breath flowing in and flowing out through the heart space.
Now begin to notice as you breathe in,
The heart rises.
And as you breathe out,
The heart falls.
Follow the rising and falling of the heart.
With the breath.
Stay focused on the movement of the heart rising and falling.
Synchronized with the breath.
Now bring awareness.
To the whole body all at once.
Let go of the idea that there are parts of the body.
That are separate from one another.
Broaden your awareness so the awareness rests on the whole body.
Feel the whole body all at once.
Now begin to imagine.
That you are resting on your back.
On a raft.
In the ocean.
Feel the gentle movement.
Of the raft floating on the sea.
As you can continue to visualize and feel the body floating in the ocean on the raft.
Bring your awareness to the sky above you.
See above you in fluffy white clouds.
Drifting.
Floating.
Now imagine that your body is floating on the cloud.
Allow yourself to feel safe.
Secure.
Serene,
Floating on the cloud.
Allow the cloud to float here and there.
Gently.
Supporting your body so you feel light and airy.
As your body floats on the cloud.
There is nowhere for you to be other than where you are.
Settle into the support of the cloud.
Allow yourself to float.
Without worry,
Without care,
Without concern.
The cloud supports you.
The body is light and weightless.
Floating here.
Floating there.
Now return the body to the raft floating on the ocean.
Imagine the gentle movement.
As waves flow under the raft.
Focus your awareness.
On the gentle movement of the body resting on the raft in the ocean.
Stay focused on the sensation of floating.
In the sea.
Now begin to notice that the raft is moving towards the shore.
You can see the shore.
Not too far off in the distance from your position on the raft.
Stay focused on the shore and begin to notice that the raft is moving closer and closer to land.
Eventually a gentle wave.
Deposits the raft.
On a beach.
As you look gently from side to side,
You see the beach is composed of the most beautiful white sand.
Now imagine that your body is resting.
On the beach.
In the sand.
The sand is soft.
The temperature of the sand is just perfect,
Just right.
Let your body rest on this hand.
And now bring awareness above back to the sky.
See the fluffy white clouds in the sky.
The clouds who were floating on.
Just a few moments ago.
Now draw a deep breath in.
Let the breath flow out.
Again,
Breathe in.
And breathe out.
Now release the visualizations and start to remember where you are.
Summon any memory that you have of the space that you're in,
The room that you're in.
Remember any details of that room that are available to your memory.
Now bring awareness back to your body.
Now bring awareness to the right hand.
Start to invite gentle movement into the fingers of the right hand.
Very gentle,
Very subtle.
Shift the awareness to the left hand.
Invite gentle movement into the fingers of the left hand.
Again,
Very,
Very gentle.
Now start to rotate both hands at the wrists.
You can wiggle your toes.
Rotate the feet at the ankles.
Begin to bend your elbows.
Now begin to bend the knees.
Once your knees are bent,
Roll over to either side,
Whichever side feels more comfortable for you.
And then just pause for a moment on your side with your knees bent.
Maybe you're cradling your head in your arms.
Come back to the breath and notice your body breathing in and breathing out as you rest on your side with your knees bent.
With your next exhale.
Roll gently up to a seat.
Once you're seated,
Bring your palms to your knees.
Bring the shoulders back a little bit so the shoulders are over the hips.
Take a deep breath in.
Let the breath go.
Do that again,
A deep breath in.
Exhale,
Release the breath.
Now breathe in.
And as you exhale,
Let your eyes open gently.
And that concludes our.
Practice of Yoga Nidra.
Thank you so much.
Everybody take care.
