Welcome to this guided yoga nidra practice.
Yoga nidra is also called yogic sleep and during this practice you will set an intention and you will be led through a quick body scan and a visualization.
This practice can help you reach a very deep state of physical and mental relaxation while staying aware,
Hovering between a space of sleep and waking rather than drifting off fully.
So for this practice,
You might want to take blankets or props,
Wear something loose.
If you want to grab something to be more comfortable,
You can pause the audio now.
So to begin,
Lie down on a padded floor on a bed that is comfortable and supported.
Make sure that there is no pressure on your neck or head.
Feel the contact between the body and the ground beneath you.
Feel how the weight of your body is fully supported.
Allow your legs to gently fall open and your feet are dropping out to the side,
Slightly parted,
Arms resting beside your body.
Palms facing up.
And take a moment to adjust your body so you feel comfortable.
And once you are settled,
Allow your eyes to softly close.
Simply become aware of three sounds that you're hearing.
Two things that you can smell.
One thing that you can feel,
Maybe it's the clothing on your skin.
Okay,
Begin to shape the breath,
Breathing in deeply into your nose.
And breathing out through your mouth with thinly pursed lips as if you're breathing through a straw.
This kind of breathing lengthens the exhale and helps the body to settle.
So a slow inhale through the nose and a soft exhale through the mouth,
Through thinly pursed lips.
And just do this in your own rhythm.
Now if you wish,
You may return to normal breathing.
This is a time where there is nothing that you need to plan or think about.
And even if your mind wanders,
That's okay.
You can simply refocus on my voice.
Now bring to mind a simple short intention,
A clear sentence stated in the present tense.
It may begin with I am.
Choose something that feels natural to you.
And silently in your mind,
Repeat the intention three times.
Now,
From this moment on,
Remain still yet aware.
And just take a moment to see that each body part is as relaxed as it can be.
If you cannot completely relax,
That's totally fine.
You are welcome to just come as you are.
Now let's begin to focus your awareness on the right part of the body.
Become aware of the right hand.
Right hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm Back of the hand.
Roots.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit,
Waist.
Thigh,
Knee,
Lower leg.
Ankle.
Heal.
Sole of the foot,
Top of the foot.
Big toe.
Second toe.
Turtle fourth toe,
Little toe.
Left hand.
Left-hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm Back of the hand.
Roots.
Forearm.
Elbow.
Upper arm.
Shoulder armpit.
Waste.
Bye.
Knee.
Lower lip.
Ankle.
Heal.
Sole of the foot,
Top of the foot,
Big toe,
Second toe.
Turtle fourth toe,
Little toe.
Back of the body.
Right shoulder blade.
Left shoulder blade.
Spine Lower back.
Middle back upper body.
Front of the body.
Forehead.
Eyebrow sensor.
Rye dye.
Left eye.
Right ear.
Left ear.
Tip of the nose.
Upper lip.
Lower lip.
Tune.
Throw right chest,
Left chest,
Center of the chest.
Navel,
Lower abdomen.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Bowed arms together.
Entire back body.
Entire front body.
Become aware of the right hand.
Right hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm Back of the hand.
Roots.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit,
Waist.
Tie.
Knee.
Lower lip.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Turtle fourth toe,
Little toe.
Left hand.
Left-hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm Back of the hand.
Roots.
Forearm Elbow upper arm.
Shoulder.
Armpit.
Waste.
Bye.
Knee.
Lower lip.
Ankle.
Heal.
Sole of the foot,
Top of the foot,
Big toe,
Second toe.
Turtle fourth toe,
Little toe.
Back of the body.
Right shoulder blade.
Left shoulder blade.
Spine Lower back.
Middle back upper body.
Front of the body.
Forehead.
Eyebrow sensor.
Rye dye.
Left eye,
Right ear,
Left ear.
Nose,
Tip of the nose.
Upper lip.
Lower lip.
Tune.
Throw.
Right chest,
Left chest,
Center of the chest.
Navel,
Lower abdomen.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Bowed arms together.
Entire back body.
Entire front body.
Become aware of the right hand.
Right hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm Back of the hand.
Roots.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit,
Waist.
Thigh,
Knee,
Lower leg.
Ankle.
Heal sole of the foot,
Top of the foot Big toe.
Second toe.
Turtle fourth toe,
Little toe.
Left hand.
Left-hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm Back of the hand.
Roots.
Forearm.
Elbow upper arm.
Shoulder armpit.
Waste.
Bye.
Knee.
Lower lip.
Ankle.
Heal.
Sole of the foot,
Top of the foot,
Big toe Second toe.
Turtle fourth toe,
Little toe.
Back of the body.
Right shoulder blade.
Left shoulder blade.
Spine Lower back.
Middle back upper body.
Front of the body.
Forehead.
Eyebrow sensor.
Rye dye.
Left eye.
Right ear.
Left ear.
Nose,
Tip of the nose.
Upper lip.
Lower lip.
Tune.
Throw right chest,
Left chest,
Center of the chest.
Navel,
Lower abdomen.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Bowed arms together.
Entire back body.
Entire front body.
The whole body.
Whole body.
Whole body.
And now become aware of your breathing.
There's no need to change or do anything about it.
You can simply observe it.
Bring your awareness to your navel.
You might notice how your navel moves,
Feel the breath moving in.
And out.
Now begin counting with me.
Inhale one.
Exhale one.
Inhale two.
Exhale to release.
Inhale three.
Exhale through your nose.
Inhale four.
Exhale four.
Inhale,
Five.
Exhale,
Five.
Inhale,
Six.
Exhale,
Six.
Inhale seven.
Exhale seven.
Inhale,
Eight.
Exhale,
Eight.
Inhale nine.
Exhale,
Nine.
Inhale 10.
Exhale 10.
And simply continue this to the count of 20.
Now bring your awareness to the body.
Experience heaviness.
A deep sense of heaviness throughout the body.
As if the body is sinking into the ground.
Now shift to lightness.
Feel the body becoming light,
Almost weightless,
As if it's floating.
Now return to heaviness deep grounding weight no lightness,
Soft effortless ease.
Now return to heaviness,
Feel your weight.
Bring awareness to warmth.
Feel a gentle heat spreading through your body.
Now experience coolness.
Focus on coolness.
Coolness,
Warmth.
Coolness.
Now allow the following images to arise as they are named.
You might simply see them quickly as I name them and you can let those images spontaneously arise and move from one image to another.
A clear blue sky.
The surface of a calm lake.
Sunlight through the trees.
A gentle ocean wave.
A full moon.
A quiet forest pet.
The sound of the wind.
Mountain peaks Soft scent beneath your feet.
A flowing river.
A distant horizon.
Now let go of these images and bring to mind your sankalpa.
The same intention you set at the beginning of this session and just repeat it to yourself silently three times.
Now bring your awareness back to your branch.
And become aware of your body.
Move your fingers and toes.
Become aware of any sounds around you.
Notice anything you can smell right now.
Feel the clothing that is touching your skin.
Or the blanket on top of you.
Now slowly stretch the body if that feels good.
You can spend either more time here,
Slowly coming back to full awareness,
Or if you're laying in bed right now,
You can allow yourself to drift off to a deep,
Peaceful sleep.
