Today we'll be practicing yoga nidra and I encourage you to do so in shavasana lying on your back.
So just take a moment and make yourself as comfortable as you can.
Maybe put a pillow or a bolster under your knees,
Put a blanket over yourself,
Maybe cover your eyes and then just feel if there is anything else that you can do to make yourself just the tiniest bit more comfortable right now.
Don't worry if you at any time during this practice feel that you need to move any part of your body then just go ahead and do that.
Don't worry if you fall asleep during this practice this yoga nidra will work just as well anyway.
When you are comfortable in your shavasana start to observe the spaces between your body and the earth beneath you.
Invite softness and rest to your body.
And when you start inviting in a feeling of deep relaxation notice how the space between your body and the earth becomes smaller and smaller.
Your body relaxed lying on the floor.
We are going to start this practice with a rotation of awareness.
All you need to do is to allow your awareness to follow my voice while I guide you from point to point within your body.
Move your awareness to your mouth,
Become aware of your tongue,
Your jaw,
Lower row of teeth,
Upper row of teeth,
Your gum,
Upper lip,
Lower lip,
The space between your lips,
Right cheekbone,
Left cheekbone,
Both of your cheeks,
Right ear,
Left ear,
Your forehead,
Right temple,
Left temple,
Both temples,
The top of your head,
The back of your head,
The tip of your nose,
Right nostril,
Left nostril,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
The space between your eyes.
Bring your awareness to your right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right palm,
Back of the hand,
The wrist,
The elbow,
The upper arm,
Shoulder,
Right armpit,
Right ribs,
Waist,
Hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to your left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left palm,
The back of the hand,
Wrist,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left ribs,
Waist,
Hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your groin,
Right buttock,
Left buttock,
Lower part of the back,
Middle part of the back,
Upper part of the back,
Right shoulder blade,
Left shoulder blade,
The neck,
Back of your head,
Inside of your right ear,
Inside of your left ear,
Roof of your mouth,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of your chest,
Upper part of your belly,
The navel,
Lower part of your belly,
Your whole spine,
Your whole head,
Right arm,
Left arm,
Both arms together,
Whole right leg,
Whole left leg,
Both legs together,
Whole front side of your body,
Whole back side of your body,
Be fully aware of your whole body.
Now move your awareness to your breath.
Follow the soft tide of your breath without changing it in any way.
Now imagine your breath as a warm golden light flowing up and down your spine.
With your inhale the light floats from the base of your spine to the top of your head and when you breathe out the light floats from the top of your head all the way down to the base of your spine.
A cosmic flow of energy.
Just stay with your breath as it flows up and down along your spine.
Golden,
Vibrant,
Radiant.
Now imagine being outside in nature.
Feel your bare feet on the earth.
You're standing on an open meadow surrounded by a lush forest.
You turn your face upwards to feel the warmth of the sun.
Feel the scent of the wild flowers in the air.
In the distance you see a path leading into the forest.
As you enter the forest your eyes slowly adapt to the shade of the trees.
The path continues in front of you and climbs gently up a hill.
Sunlight shines down through the trees.
Birds sing in the distance.
You continue on the path steadily climbing up.
At the top of the hill the trees open up revealing a small glade.
The grass in the glade is green and lush bathing in sunlight.
You feel the grass underneath your feet and the warmth of the sun as you step into the light.
You hear the sound of the breeze in the trees.
You are content.
Fully alive in this moment.
Fully aware and convinced that everything is exactly as it should be.
Gently move your attention back to your breath.
Observe how the breath moves slowly in and out through your body.
Imagine your whole body breathing.
Your legs breathing.
Your arms breathing.
Feel the air of your breath radiate from your chest.
Now softly move your awareness back to this room and become aware of yourself where you lie.
For your inner eye visualize the floor or bed beneath you.
The walls and the ceiling above you.
Start noticing the sounds in the room.
The sounds that are further away and the sounds that are very near.
The sounds that are inside of you.
Now start noticing the sounds in the room.
The sounds that are further away and the sounds that are near.
Now softly invite small movements into your fingers and toes.
Gently let your head move from side to side and start moving your shoulders and your hips.
Take your time.
With your next inhale stretch your arms over your head.
Make yourself tall and stretch like it was an early morning.
Then softly roll over to your right side.
Take a moment here.
And then you are ready.
Gently come to a comfortable seat.
Slowly open your eyes.
This yoga nidra is now complete.
