Welcome to Yoga Nidra.
So as always sitting in a reclining seated position or lying down in Shavasana.
Make sure your body is supported where it needs to be supported and make sure you're warm enough.
You have enough layers on to keep you warm during this practice.
Start feeling into the body and actively relax any points that are tense.
Scanning the body from the feet up to the legs,
Bum,
Torso,
Shoulders,
Neck,
Arms,
Head.
Whole body relax.
Now remember that during this practice you can always come back to your sanctuary.
So at any point when you are feeling uncomfortable or overwhelmed you can come back to focusing on the breath,
Listening to sounds or visualize a place where you feel safe and happy.
Maybe that's a temple or a beach or a mountain.
Let's take a moment here to connect to that space for you.
Bring to mind your Sankalpa.
If you don't have one that's okay.
You can think of an intention for today,
For the rest of the week.
So bring to mind Sankalpa or intention.
Feel as if it's already there.
It's already manifested and when you have that feeling mentally with conviction repeat it three times.
Start listening to sounds.
Listen to the sounds around you and when you hear a sound acknowledge it and let it go and moving on to the next sound.
So keep listening to new sounds.
Listen,
Acknowledge,
Move on.
Keep practicing.
If your mind begins to wander bring it back to the sounds and keep expanding.
Keep expanding that area of where you're listening.
Keep practicing.
Bring awareness slightly back so you're listening to sounds close to you or even within you.
So start listening to sounds close to you or within.
Listen,
Acknowledge and then moving on.
Keep practicing.
Slowly letting go.
Slowly letting go.
I'll be naming body parts.
Mentally repeat that body part or feel into it.
Starting right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Right armpit,
Right side of waist,
Right hip,
Right thigh,
Knee,
Shin,
Top of right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Space between the toes.
Keep following the sound of my voice.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of waist,
Hip,
Thigh,
Knee,
Shin,
Left ankle,
Top of left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Space between the toes.
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Back of neck,
Back of head,
Spine from bottom to top,
Top of head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Bridge of the nose,
Right eye,
Left eye,
Tip of the nose,
Upper lip,
Tongue,
Lower lip,
Chin,
Throat,
Right side of chest,
Left side of chest,
Upper abdomen,
Navel,
Lower abdomen,
Pelvis,
Right foot,
Left foot,
Both feet,
Right leg,
Left leg,
Both legs,
Right hand,
Left hand,
Both hands,
Right arm,
Left arm,
Both arms,
Torso,
Head,
Whole body.
Bringing awareness to the breath,
Bringing awareness to the breath,
Being aware of the abdomen rising when inhaling and falling when exhaling.
When inhaling count 12,
Exhaling 12,
Inhaling 11,
Exhale 11,
Inhale 10,
Exhale 10.
Keep counting backwards,
Awareness in the abdomen at your own pace,
Keep practicing.
Now bring awareness in the breath in the chest,
Bring awareness to the breath in the chest,
Inhaling 18,
Exhale 18,
Inhale 17,
Exhale 17,
Inhale 16,
Exhale 16.
Keep counting backwards with the breath at your own pace.
Now bringing awareness to the breath in the nostrils,
Bringing awareness to the breath in the nostrils,
Inhaling 32,
Exhale 32,
Inhale 31,
Exhale 31,
Inhale 30,
Exhale 30.
Keep counting backwards,
Your own pace,
Your own breath,
Keep practicing.
Slowly letting this go no matter where you are,
Letting this go no matter where you are.
I'll be naming a few feelings,
Try and really feel that feeling within your being,
Be with it in the moment,
In the present.
So bring awareness to coolness,
Coolness,
Feeling cool.
Now feel warmth within the body,
Warm,
Feeling warm.
Now feel the body being heavy,
The body being heavy,
Feeling heavy.
Welcome now the opposite,
Feeling light,
Feeling light,
The body feeling light.
Now feel insecure,
Insecure,
Feeling insecure.
Now feel confident,
Confident,
Feeling confident.
Letting go of this,
Of the feelings,
Letting go of these feelings.
Bring awareness to the mind space,
Chittakash,
Space between the eyebrows when you have your eyes closed or open.
It's on that level.
I'll be naming some images,
Visualize those images to the best of your ability.
Don't worry if nothing comes,
That's okay.
Try to visualize.
A tall tree,
A tall tree,
A tall tree.
A frog,
A frog,
A frog.
Grey clouds,
Grey clouds,
Grey clouds.
A mountaintop,
A mountaintop,
A mountaintop.
A mirror,
A mirror,
A mirror.
Golden light,
Golden light,
Golden light.
Your own reflection in the mirror,
Your own reflection in the mirror,
Your own reflection in the mirror.
A lotus flower,
A lotus flower,
A lotus flower.
Slowly,
Slowly letting this go,
Letting go of the images.
Stay with the Chittakash,
Stay in the mind space.
Just take a moment for yourself here.
How are you feeling?
Let anything come up,
Whether that's feelings,
Emotions,
Images.
Acknowledge them,
Try to let them go and see if anything else comes up.
Staying within that mind space,
Chittakash,
Letting anything come up,
Acknowledging and then letting it go and moving on.
Keep practicing.
If your mind begins to wander,
Bring it back to the Chittakash.
Slowly letting go,
Letting it go.
Bring awareness back to your Sankalpa or intention.
Bring Sankalpa or intention back to mind with full conviction.
Again,
Repeat it mentally three times.
Now bring awareness to the breath in the nostrils,
Starting to externalize,
Bringing the breath back into the nostrils,
Feeling into the body,
The body,
The whole physical body.
Hari Om Tat Sat.
Yoga Nidra is now complete.
You might want to bring some movement in your feet and in your fingers.
You might want to roll your shoulders.
I'll finish this session with three Oms.
After I've done the three Oms,
You might just want to blink your eyes open slowly or just sit for a little moment.
Take a moment to reflect before you get on with your day.
Inhaling.
Om.
Om.
Om.
Hari Om Tat Sat.
