Welcome to this practice of Yoga Nidra,
Yogic Sleep,
The art of conscious deep rest.
Make yourself completely comfortable in Shavasana or any supported lying position.
Use blankets,
Bolsters,
Eye pillow,
Whatever helps your body feel supported and warm.
Allow the body to become still.
No more movement.
Only awareness remains.
Say to yourself mentally three times with conviction and feeling,
I am going to practice Yoga Nidra.
I will remain awake and aware.
Now,
Set your sankalpa,
A short positive present tense resolve that feels true to your heart.
You can use I am peaceful and whole or maybe I trust the flow of life or I am healing and renewed.
Use one of these or pick your own.
Repeat your sankalpa three times silently with sincerity.
The practice of Yoga Nidra begins now.
Rotation of consciousness.
Bring awareness to the right side of the body.
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe.
The whole right side of the body together and relax.
Now,
The left side.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left chest,
Waist,
Hip,
Thigh,
Knee,
Ankle,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe.
The whole left side together and relax.
Now the back.
Back of the head.
Notice the back of the neck.
The right shoulder blade.
The left shoulder blade.
The spine from the neck to the tailbone.
Right glute.
Left glute.
The whole back together and relax.
The front of the body.
Top of the head.
Notice the forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Your nose.
Upper lip.
Lower lip.
Chin.
Throat.
The right part of your chest.
The left part of your chest.
Your heart center.
Navel.
Lower abdomen.
Pelvic floor.
The whole front together and relax.
The whole body.
Resting deeply.
Awake and aware and relaxed.
Breath awareness.
Become aware of your natural breath.
No need to change it.
Just watch it.
Feel the gentle rise and fall.
The cool touch on inhalation.
The warm release on exhalation.
Now count the breaths backwards from 27 to 1.
For example.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Continue silently.
If you lose count,
Gently begin again at 27.
Now let the counting go.
Simply rest in the rhythm of the breath.
Opposite sensations.
Now we invite opposite feelings to arise and dissolve.
This will create a deep balance.
Feel heaviness in the body.
Every part heavy.
Sinking into the earth.
Heavy.
Now feel lightness.
The body becomes light.
Floating,
Weightless.
Like a feather on the breeze.
Light.
Light.
Feel cold.
A cool,
Refreshing breeze across the skin.
Now feel warmth.
Feel golden sunlight warming every cell.
Warmth spreading.
Feel pain or tension wherever it exists.
Acknowledge it gently.
Now feel pleasure.
A wave of comfort and ease washing through your body.
Pure pleasure.
Return to the feeling of perfect balance.
Neither heavy nor light.
Neither warm or cold.
Simply present and whole.
Visualization.
Imagine a beautiful,
Peaceful place in nature.
A place where you feel completely safe and at ease.
See the colors.
Hear the gentle sounds.
Feel the air on your skin.
Smell the fresh scents.
In this sacred place,
A soft,
Golden light appears before you.
Warm,
Loving,
Healing.
This light gently approaches.
Surrounds your body,
Enters every cell.
Dissolving any remaining tension.
Any old emotions.
Any fatigue.
The light fills you completely.
Renewing,
Restoring,
And bringing deep peace.
Now the light gathers at your heart center,
Becoming a radiant pearl of pure potential.
This pearl holds your Sankalpa,
Your deepest intention.
See it glowing brighter with each breath.
Knowing it is planting itself deep within your subconscious.
Manifesting effortlessly.
Now repeat your Sankalpa three times silently,
With feeling and emotion.
The practice of Yoga Nidra is coming to an end.
Become aware of your breath once again.
Feel the surface beneath you.
The temperature of the air.
The sounds in the room.
Gently begin to move fingers and toes.
Invite soft movement into the wrists and the ankles.
Stretch if it feels good.
When ready,
Roll to one side.
Rest here a moment.
Absorbing the benefits.
Slowly press up to sitting,
Keeping your eyes closed.
Place your hands in prayer at your heart.
Bow forward gently with gratitude to yourself.
Take a deep breath in and hold it.
Slowly let it go.
When you are ready,
Gently open your eyes.
Namaste.
