Okay,
So we will begin our yoga nidra practice.
Just find yourself either comfortably laying down or if it's better for you to find a seated posture you can.
Just find a position that you can really allow the body to totally drop into a state of effortlessness,
A state of ease where you can remain nice and still.
And then once you've found that comfortable position you can allow the eyes to close down as you just begin to internalize your experience.
As you start to drop into that space of inner silence.
So just take a nice deep breath here.
As you exhale just let the body surrender into whatever it is that's supporting you.
Maybe a bed,
Maybe a chair,
Maybe a cushion.
And just continue to do this a couple of times.
Nice deep inhale and then feeling that sense of surrender as you exhale.
Let go of any holding and any tension anywhere in your body.
Just as you breathe in be really aware of the passage of the breath into the body and out of the body.
And now completely allow yourself to give into stillness for the remainder of this practice.
And just repeat to yourself mentally,
I will remain still until the end of this relaxation.
We will begin yoga nidra.
So start to bring awareness to the sounds you hear around you.
And just notice the sounds within the room you are laying or sitting in.
And pay attention to individual sounds.
Just notice the individual sound,
No need to label it.
Simply acknowledge.
Move from one sound to the next.
And then bring your awareness a little further beyond the room.
Notice the sounds you hear outside the room.
Move from one sound to the next.
And take your awareness far away,
Far beyond the room,
Out as wide as you can imagine.
Just start to become aware of little sounds that you hear,
Bouncing your awareness from one sound to the next.
And then pull the awareness back within the room you are in.
Gently drift your awareness from one sound to the next.
Now land your awareness within your body.
Notice sound by sound,
Noises you hear within your body.
Now let that go and continue to follow the sound of my voice.
We are now at the time where we set our sankalpa.
Sankalpa is an intention or a resolve.
This is a short positive statement about something you would like to manifest in your life.
And to phrase this sankalpa,
Please use the present tense such as I am,
Or I have,
Or I create.
And if you don't have a sankalpa right now,
It's okay,
Just spend a few moments connecting into your heart space and allow a sankalpa to naturally arise.
No need to overthink or force the sankalpa.
Once the sankalpa has arisen,
Repeat it to yourself mentally three times.
Now you can let go of the sankalpa.
Trust that it has made an imprint on your subconscious.
Letting it go,
Now following the sound of my voice as I will rotate your awareness through your body.
Mentally repeat the body part to yourself or visualize it as I mention it.
And if you drift in and out,
That's perfectly okay.
Just simply bring your focus back to my voice and awareness to the body part.
Start by landing your awareness to all ten toes,
Soles of the feet,
Heels,
Ankles,
Calf muscles,
Backs of knees,
Buttocks,
Lower back,
Mid back,
Upper back,
Shoulders,
Backs of arms,
Backs of hands,
Fingers,
Thumbs,
Palms,
Inside of the arms,
Armpits,
Shoulder blades,
Between the shoulder blades,
Whole spine,
Back of the neck,
Scalp.
Be sure you are still following my voice with full awareness.
Become aware of the forehead,
Eyebrows,
Eyebrow centre,
Eyes,
Nose,
Cheeks,
Ears,
Lips,
Chin,
Jaw,
Throat,
Chest,
Abdomen,
Pelvis,
Tops of thighs,
Kneecaps,
Shins,
Tops of feet,
Ten toes,
Whole of the right leg from hip to toe,
Whole of the left leg from hip to toe.
Right arm,
Left arm,
Right side,
Left side,
Head,
Face,
Both legs,
Both arms,
Trunk of the body,
Head,
Whole right side of the body,
Whole left side of the body,
The whole body,
Whole body,
Whole body.
Now let go of the body.
Bring your awareness to your breath.
No need to control or change the breath.
Allow it to be natural,
Spontaneous and soft.
Follow the passage of the breath into and out of the body.
Visualise the breath as a silver stream of light moving into the pores as you breathe in,
Out through the pores as you breathe out.
As you breathe in the silver stream of light,
Breathe out the silver stream of light.
Feel the air gently move in through every pore.
As you breathe out,
Air moves gently out through every pore.
Sense the expansion and relaxation with the breath.
Visualise the silver stream of light flowing into and out of the body.
Keep bringing your awareness back to the breath,
Feeling the whole body breathe in,
Feeling the whole body breathe out.
Now I'm going to ask you to recreate the following feelings or sensations in the body.
Bring to mind the feeling of cold in the body.
The whole body is feeling cold,
Whole body shivery and cold.
Now create the sensation of heat in the body,
Whole body sticky and hot.
Feel your body hot.
Now create the sensation of heaviness in the body,
Whole body weighed down and heavy.
Feel the body heavy.
Now create the sensation of lightness in the body,
Whole body is light as a feather,
Feeling lightness in the body.
Now create the sensation of aching in the body,
Feel aching in the body,
The whole body feels achy.
Now create the feeling of comfort in the body,
The whole body feels comfortable,
Feel comfort in the body.
Now create the sensation of tension in the body,
Feel tension in the body,
Whole body feels tense.
Now bring the feeling of calm to the body,
Whole body relaxed,
Calm,
Feel the body is calm.
Now create the sensation of bitterness in the body,
Whole body feels bitter.
Feel the body bitter.
Now bring the feeling of joy into the body,
The whole body feels joy,
Feel joyful in the body.
Now bring your awareness to your mind's eye,
I'm going to ask you to recreate the following images using your imagination.
A burning candle,
A burning candle,
Burning candle,
An endless desert,
Endless desert,
Endless desert,
An Egyptian pyramid,
An Egyptian pyramid,
An Egyptian pyramid,
Torrential rain,
Torrential rain,
Torrential rain.
Snowcapped mountains,
Snowcapped mountains,
Snowcapped mountains.
A Greek temple at sunrise,
A Greek temple at sunrise,
A Greek temple at sunrise.
A coffin beside a grave,
A coffin beside a grave,
A coffin beside a grave.
Birds flying across Sunseat,
Birds flying across Sunseat,
Birds flying across Sunseat.
Read clouds drifting,
Read clouds drifting,
Read clouds drifting.
Cross above a church,
A cross above a church,
A cross above a church.
Stars at night,
Stars at night,
Stars at night.
A full moon,
A full moon,
A full moon.
Smiling Buddha,
Smiling Buddha,
Smiling Buddha.
Wind from the sea,
Wind from the sea,
Wind from the sea.
Waves breaking on a deserted beach,
Waves breaking on a deserted beach,
Waves breaking on a deserted beach.
A restless sea,
A restless sea,
A restless sea.
Let go of the images,
Bring your awareness to your mind space.
Visualize yourself sitting at the back of your mind and witness this infinite space behind closed eyes.
You can visualize this space like the sky or like a screen of vast expanse and become a witness in this space just noticing what you see here,
Perhaps colors,
Thoughts,
Words or images.
You may simply notice space.
Just notice whatever passes as though it's clouds passing in the sky.
Now let that go and return to your sankalpa.
The very same sankalpa you see at the beginning of the practice and repeat this sankalpa or intention three times to yourself.
Begin to visualize and feel as though this sankalpa or intention has already manifest.
Notice what it looks like and feels like.
Totally embody this intention.
Now you can bring your awareness back to your breath as it gently travels in and out,
Following that passage into and out of the body as you take your breath into the whole body.
Feeling the body breathe,
Feeling the energy and prana running through your body.
As you notice its form either seated or laying down,
Just feel your body,
Your whole body.
Feel your body support it.
Now you can externalize your awareness.
Start to become aware of where you are in the room,
Noticing the placement of your body.
Haryong Tatsang,
The practice of yoga nidra is complete.
Continue to rest as long as it feels good.
When you are ready,
Just take some gentle stretches and go about the rest of your day,
Your evening,
This pleasant feeling of relaxation,
Knowing you have gone through deep healing work.
Namaste.
JO'd You You You
