Let yourself arrive in your body,
On the floor,
Or in whatever position you feel comfortable with in your bed or seated.
Set yourself up purposefully,
Mindfully.
Adjust the limbs symmetrically,
A bit away from the body.
The feet are relaxed.
The palms turned up to the sky.
Make any last-minute movements and adjustments to fully arrive.
Nowhere else to go,
Nothing else to do.
Simply feel your body and listen.
Do not worry or become agitated if you do not hear everything I say.
It's natural to flow in and out of conscious hearing.
The deepest part of you,
Your core self,
Is always listening.
What you experience today,
In its own special way,
Is the practice seeping in.
There's actually no way to do it wrong.
Just to be.
Not only is yoga nidra a practice,
It is a state of being.
The guiding principles of yoga nidra include remaining still and calm,
All while remaining alert and awake.
Come into stillness now.
Staying still for a deep rest,
A deep nourishing journey.
Feel your natural breath.
Feel your natural breath breathing you,
Flowing energy and prana into you.
Feel the heaviness of your bones sinking into the earth.
Feel the lightness of your skin surrendering to the atmosphere around you.
Feel your entire body on the floor.
During the yoga nidra practice,
One's consciousness fluctuates between the states of introversion and extroversion.
The mind can move from the outside world through the senses and then shift into a dimension of sleep.
The practice serves as a bridge to connect the subconscious and the unconscious.
Little by little,
Your consciousness stabilizes through a prolonged and systematic practice.
When the nidra state is achieved,
You are at the border between the alpha and the theta waves and the mind becomes receptive.
In this receptivity,
Insights and intentions may arrive.
The word sankalpa in Sanskrit is the ability to perceive one's desires and set into action the manifestation process.
You are planting a seed in the fertile soil of the mind and exposing your whole system to this intention as if it was and is the truth.
It is a positive,
Simple statement of naming and claiming what it is that you want to receive,
Release,
Realize.
Say it to yourself three times,
Including just saying to yourself,
I am open to receiving a sankalpa.
Also say to yourself,
I am practicing yoga nidra.
I will remain alert.
I will remain calm.
Tune into your sense of hearing.
Experience the ears,
The sense organ of your ability to hear and go outbound as far as you can perceive sound.
Without naming the source or claiming a story about it,
Move your attention from sound to sound.
Bring your ability to hear closer outside of this room,
There is sound.
Closer than that,
There is the sound of your breath.
Closer than that,
There is the sound of the vibration of your body.
Now,
Bring your attention and awareness to the mouth,
The upper lip,
The lower lip.
Notice the landscape of the mouth,
Right cheek,
Left cheek,
Roof of mouth,
Back of the throat,
Root of the tongue,
Middle of the tongue,
Tip of the tongue,
Upper set of teeth and gums,
Lower set of teeth and gums.
Experience the wholeness of the mouth,
The sense organ of your ability to taste.
Bring your awareness to the eyes,
The right eye,
The left eye,
Both eyes together.
Notice,
With your eyelids closed,
That there may still be light that penetrates the eyes.
Notice any colors,
Patterns,
Concepts and designs that might arrive at your ability to see when you close your eyes and create insight.
No need to direct or coordinate,
Sit back and observe your ability to see through the sense organ,
The eyes.
Bring your awareness now to your ability to touch and to feel.
Feel where your body is in contact with the floor,
The weight and the density of your body on the floor.
Feel where there is space between the body and the floor.
Notice the temperature and the texture of the air on your skin.
Notice the temperature and the texture of the air on your skin that is exposed,
Different than the temperature and texture of the air on your skin that is clothed.
Bring your attention and awareness to the nose,
The right nostril,
The left nostril,
Both nostrils together.
Notice your ability to take in scent,
Aroma,
Breath in through the nose.
Notice the air as it comes in through the nostrils and ascends to the sinuses,
Descends down the throat,
Expands the lungs.
As you breathe in,
The body's shape and density changes,
Expands on the inhale.
Follow the breath out the lungs,
Up the throat,
Through the sinuses,
Out the nostrils.
The shape and the mass of the body changes as you exhale.
Sense the breath through the sense organ,
The nose,
Your ability to smell,
To breathe.
Now,
Feel the whole body heavy and dense,
Weighted to the floor.
Experience gravity and the body heavy on the floor.
So heavy that the body might make an impression in the floor.
Change the story.
Feel your body light and weightless.
The whole body is light and weightless,
Like a feather or cotton that floats up to the sky.
Now,
Feel cold in your body.
Feel that cold like a winter day.
So much wind,
Not enough clothes,
Chilled to the bone cold.
Change the story.
Feel heat in the body.
Warmth permeates everywhere.
Like that summer day,
No breeze,
No shade.
Feel the heat in the body.
Now,
Feel anxiety in the body.
There's no source or story.
Where in the body do you experience anxiety?
Feel anxious.
Change the story.
Feel in your body calm and peaceful.
No source,
No story.
Where in your body do you feel calm and peaceful?
Like a map,
If you could mark that spot with an X,
You are here,
Calm and peaceful.
You could drop a pin or send out the directions to locate this place called calm and peaceful.
Now,
I am going to name a list of items,
Words,
Places.
To your imagination,
Your experience,
Bring it into your body and then move it along.
Sunsetting.
Candle burning.
Baby crying.
Waiting for a reply.
The call for prayer.
Two birds on a tree branch.
An elderly crossing the road.
Laughing out loud,
Making dinner with friends.
A new pair of jeans.
Receiving a letter in the mail.
A path in the forest.
A monk meditating.
An abandoned church.
My voice.
Your body laying on the floor.
Feel the whole body on the floor set up purposefully and mindfully,
The limbs away from center.
The weight and the depth,
The pressure of the feet heels on the ground.
Feel the space between the body and the floor.
Notice the rhythm and tempo of your breath.
Experience any sounds that are present in the room.
Notice any images,
Designs,
Numbers,
Colors available to your site.
And finally,
Bring your attention and awareness to the breath.
Feel the inhale as it expands the body.
Notice the exhale as it contracts the body.
As you breathe in,
The body expands.
As you breathe out,
The body contracts.
To come deeper and deeper into this moment,
Into this bridge and pathway between the unconscious,
The subconscious,
Your consciousness will be delivered to the breath.
Count backwards from 10.
Facing the inhale expanding 10.
Contracting 10.
Continue to watch the breath expanding 9.
Contracting 9.
Watch the breath and count backwards,
Breathing and counting,
Expanding and contracting,
Counting and breathing.
If you get lost or lose track of the count,
Go back to 10 and start again.
President Biden is second in every national health fish policy.
Instead of thinking about numbers,
Business and rhythm,
Kimchi and shichimi struggle to reach sim naprawdę arm muscles and Raise Now,
Bring your attention and awareness back to your mouth.
If you had a sankalpa or an intention that you repeated to yourself three times at the beginning of the practice,
In its truth,
In its simplicity,
Say it to yourself again three times.
And then to transition out of stillness into movement,
Take a deep breath.
You can lick your lips and move your tongue around in the mouth,
Create some saliva,
Some moisture like a nectar to swallow down into your throat.
You can gently move the thumbs across the fingertips to enliven the hands and gently shift the toes to wake up the feet.
You could gently move the head from side to side.
There's no rush,
No hurry.
You can slowly take the arms over your head for a full body stretch as if it's the first moment in the morning.
Before you come up to sit,
You'll bend the knees into your chest and gently roll to the right side for a pause and reflect.
Before you come up to sit,
Gently come back to that calm and peaceful place.
The practice of yoga nidra is complete.
