Welcome to the practice of yoga nidra.
For this practice,
I recommend lying on your back with the knees slightly bent and supported.
Make sure that you are warm enough and that your position is one that will be comfortable for the duration of the practice.
It is best that you remain still during yoga nidra so that both your body and mind have a chance to fully relax.
However,
If you become uncomfortable,
Please feel free to change position.
Allow your eyes to gently close and I recommend keeping them closed until the practice has ended.
The practice of yoga nidra is a practice of yogic sleep that will guide you to the state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to the sound of my voice.
You will be asked to move your awareness to various bodily sensations.
Try not to concentrate too intensely as this may prevent you from relaxing.
During this meditation,
Please use and absorb what you need in the moment and leave the rest behind.
If the mind becomes overactive with thoughts and worries,
Just come back to the sound of my voice.
Become aware of your natural breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
The natural breath flows in through both nostrils.
Notice the feeling of the breath as it comes in and out of your nostrils.
Perhaps there is a sense of coolness as you inhale the breath.
Follow this feeling into your nose,
Your sinuses,
The back of your throat,
Into your lungs.
There is a sense of warmth as you exhale the breath.
Feel this warmth on your upper lip as you breathe out.
The natural breath flows through both nostrils during the inhale and the exhale.
Allow your breath to become longer and slower.
Take a long,
Slow inhale followed by a longer,
Slower exhale.
Slow inhale,
Longer,
Slower exhale.
And then pause where the body is neither breathing in nor out.
You can continue breathing in this way or go back to your natural,
Easy breath,
Releasing any control over the inhale or exhale.
We will now begin a systematic journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
Please say the name of that part to yourself and feel that part of your body,
But do not move any part of your body.
This practice begins on the right side.
Right hand thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
Thumb of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Right side of your rib cage.
Waist.
Right hip.
Thigh.
Knee.
Bless you.
Drink.
Bork.
Claimants.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the ribcage.
Waist.
Hip.
Thigh.
Knee.
Chin.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Moving your focus to the back of your body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Lower back.
The entire spine.
Right shoulder blade.
Right shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Lower head.
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.
Lower jaw.
Lower jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Lower abdomen.
Navel.
Lower abdomen.
The pelvic floor.
The whole right leg.
Whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
Now imagine the whole body becoming light,
As though your body could float away from the floor and towards the ceiling.
The head is light and weightless.
The limbs are light and weightless.
The torso is light and weightless.
The whole body light and weightless.
Now imagine your body becoming heavy.
Feel the heaviness in all parts of the body.
Each part is becoming heavier and heavier and heavier.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
So heavy that it is sinking down into the floor.
Come back to the feeling of your breath flowing in and out of your nostrils.
Maintain your awareness of breath and at the same time develop your awareness of your physical body.
Your body is relaxed and laying on the floor.
Feel the edges of your skin and the clothes and props that are touching you.
Notice the heaviness of your body as it rests on the floor.
Take your awareness into all the points that are touching the floor.
The backs of your heels,
Thighs,
Buttocks,
Shoulder blades,
Arms,
Hands,
And head.
Do not open your eyes yet,
But visualize the surrounding room.
Imagine where you are in the room and the other objects that are around you.
Lie quietly until you feel ready to move.
Start by slowly moving your hands and feet.
Take your time.
There is no hurry.
When you are sure that you are fully awake,
Gently open your eyes.
Please roll over to your side.
Staying there for a few moments before using your hands to press yourself up from the floor,
Letting your head come up last.
The practice of Yoga Nidra is now complete.
Thank you for joining me on this journey.
