Welcome to this four stage Yoga Nidra.
If you have a cell phone,
Make sure it is turned off.
Prepare for the practice of Yoga Nidra by lying on your back in Shavasana.
If this position is not comfortable,
Put a pillow under your head.
If you have back issues or it makes you more comfortable,
Bend your knees or put a bolster,
Pillow or blanket under your knees.
Lie on your side if you are pregnant.
You can also sit on a chair or on the floor with your back against the wall.
You might want a blanket because the body temperature tends to drop in Yoga Nidra.
Also put a blanket under any area that is sensitive.
Try to be as lined and symmetrical.
Feel your spine aligned.
In Shavasana,
Arms away from your sides,
Palms up or down.
If anything is tight on you like glasses or a watch,
You can take it off.
Eyes can be closed to avoid visual distraction or open with a soft gaze if you are tired or depressed.
Say to yourself mentally,
I am practicing Yoga Nidra.
Say to yourself mentally,
I will stay awake for Yoga Nidra.
In Yoga Nidra,
It is best if the body remains still.
If you become uncomfortable,
You may move to a position of comfort as mindfully and quietly as possible and then come back to stillness as soon as you can.
Say to yourself mentally,
I will remain still for Yoga Nidra.
Take a full breath in and on the exhale,
Think letting go.
Do this at least two more times.
Become aware of the body relaxing.
Feel supported across the whole body.
Feel the feet supported.
Feel the legs supported.
Feel the back supported.
Feel the arms and hands supported.
Feel the shoulders and head supported.
Feel every place where the body is supported and allow yourself to release more deeply.
Let go of all effort of holding the body.
For a short time,
Notice the rhythm of the breath.
Now extend the awareness outward,
Listening for sounds in all directions.
Be aware of distant sounds.
Sounds outside of the room.
Sounds inside the room.
Sounds of the body.
Become aware of the sound of your breath.
Gently watch the breath.
Let the breath guide you on the rotation of consciousness,
The body scan.
The body remains motionless.
When a part of the body is named,
Either repeat the name of the body part mentally,
Bring awareness to the body part or visualize the body part.
Begin as always on the right side of the body beginning with the right hand thumb.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Side of the right rib cage.
Right waist.
Right hip.
Upper leg.
Knee cap.
Lower leg.
Ankle.
Heel.
In step.
Sole of the foot.
Top of the foot.
Big right toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Stay awake and aware and bring the attention to the left side of the body beginning with the left hand thumb.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Side of the left rib cage.
Left waist.
Left hip.
Upper leg.
Knee cap.
Lower leg.
Ankle.
Heel.
In step.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Stay awake.
Bring the awareness to the top of the head.
The forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
The bridge of the nose.
The tip of the nose.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Teeth.
Tongue.
Jaw.
Front of the neck.
Right collarbone.
Left collarbone.
The hollow between the collarbones.
Right chest.
Left chest.
Heart center.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Buttocks.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
The whole right arm.
The whole left arm.
Both arms together.
The whole right leg.
The whole left leg.
Both legs together.
Both arms and legs together.
The whole front of the body.
The whole back of the body.
The front and the back together.
The whole body together.
The whole body together.
The whole body together.
Now let go of the body rotation and come back to the natural breath.
Bring awareness to the breath at the navel.
Counting backwards from nine to zero with awareness of the breath at the navel.
Inhaling nine.
Exhaling nine.
Inhaling eight.
Exhaling eight.
Continue counting backwards from nine to zero with awareness of the breath at the navel.
If the count is lost,
Start again at nine.
If the count reaches zero,
Start again at nine.
Stay with the counting.
Stay with the awareness of the breath at the navel.
Stay awake and aware.
Now let go of the counting and let go of the awareness of the breath at the navel and come back to your natural breathing.
Become aware of your own breathing.
Listen for the sound of your breath.
Listen for sounds inside the room.
Listen for sounds outside the room.
Find the furthest sound that you can hear outside the room.
Remember the room.
Remember the walls,
The ceiling,
The floor.
Remember your place in the room.
Remember who's in the room with you.
Become aware of your body lying on the floor or sitting in the chair or sitting against the wall and notice the weight of your body and all the points between your body and the floor.
Extend your attention through your entire body.
Become aware of the breath.
Extend the breath from your head to your fingertips.
Extend the breath from your head to your toes.
Become aware of the entire physical body and the breath inside your body.
Consciously make your breath deeper and fuller.
Make your breath deeper and fuller.
Inhaling and exhaling deeply.
Make your breath fuller.
Inhaling and exhaling fully.
Keep your eyes closed.
Say to yourself mentally,
The practice of yoga nidra is now complete.
Inhale your arms over your head,
Remembering to be mindful of what's near you.
Stretch,
Yawn.
Gently roll over onto one side in fetal position.
Slowly blink open your eyes and slowly push yourself up to a comfortable seated position,
Fully alert and ready to go on to the rest of your evening or day.
Namaste.
