Yoganidra is the master key to initiating shifts in conscious sleep states where change happens outside of doing.
Welcome to this yoga nidra practice.
Lie down and get comfortable.
Let your feet extend wider than your hips and flop to the sides.
Palms a little away from the hips,
Allowing your armpits to breathe.
Make sure you are warm enough and take a position that would be comfortable for the entire duration of the practice.
Relax your shoulders,
Your arms,
Your hips,
Your back,
Your knees,
Your knees,
Your knees,
Your ankles.
Lift your head a couple of times to release any tight spots from the back of your neck.
Now,
Allow your eyes to close and keep them closed for the entire practice.
If you feel any tension or tight spots in any part of your body,
Take your awareness to that place and consciously relax that body part.
It's best that you remain still during the practice of yoga nidra.
However,
If you become uncomfortable,
Please feel free to make changes with very minimal movement.
It's natural to flow in and out of conscious hearing during this practice.
Understand that whatever your experience is today is the experience meant for you.
There is no way to do this wrong.
Know that you are in a safe space.
Stay awake by listening to the sound of my voice,
But if your mind starts wandering,
Which is natural,
Just come back to the sound of my voice.
Now become aware of any sounds you can hear without straining your ears.
Start by focusing on the most distant sounds.
Move your attention from sound to sound without labeling the source.
Now move your awareness to the sound of your breath.
The breath flowing freely between your nostrils.
Now visualize yourself within the room you are in.
Visualize the four walls of the room without opening your eyes.
The ceiling,
The floor,
The walls.
Visualize your position in the room.
Your body,
The parts of your body touching the surface you lie on.
Your clothes,
Your hair,
Your face,
Your entire body lying down relaxed.
Become aware of your breath that moves in and out of your body effortlessly.
Visualize the feeling of the breath as it comes in and out of your nostrils.
It's now time for you to make your sankalpa,
Your I am statement.
Repeat it three times to yourself mentally,
Clearly,
With faith and focus.
We will now begin a journey of awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
We will begin with the right side.
Right arm.
Right shoulder.
Right side of the chest.
Right side of waist.
Whole of right leg.
Moving to the left side.
Left arm.
Left shoulder.
Left side of the chest.
Left side of waist.
Whole of left leg.
Now go to the back of the body.
Back of your feet.
Back of your legs.
Lower back.
Middle back.
Upper back.
Back of the shoulders.
Back of neck.
Back of head.
Move your awareness to the front side of the body now.
Top of the head.
Whole face.
Heart.
Neck.
Collar bones.
Chest.
Abdomen.
Navel.
Pelvic floor.
The whole body.
The whole body.
The whole body.
Now,
Once again,
Become aware of your breath.
Feel the flow of your natural breath in and out of your body without any effort.
Maintaining awareness of your breath,
Continue to breathe through the belly with every inhalation.
The abdomen is expanding.
With every exhale,
The navel is drawn in towards the spine.
Now,
As you breathe in,
Mentally say the number nine in your head.
And as you breathe out,
Mentally repeat nine to yourself.
Breathe in,
Say eight to yourself.
And as you breathe out,
Repeat eight to yourself.
Continue this way,
Counting backwards from nine to one with every inhale and exhale.
If you lose track of the count midway,
Then begin from nine again.
And as you breathe in,
Repeat nine to yourself.
Five,
Six,
Seven,
Eight,
Nine.
Gradually,
Come back,
Maintaining your awareness of breath,
Becoming aware of your physical body.
Your body is relaxed.
Feel the different parts of your body and take your awareness into all the points that are touching the surface that you lie on.
The back of your heels,
Thighs,
The back,
Shoulder blades,
Arms,
Back of your hands,
And your head.
Shift your attention to sounds within the room,
The sound of your breath,
Sounds around you,
Sound of my voice.
Move your attention to sounds outside the room,
Sounds you can hear without strain.
Move your awareness back to the room inside and visualize the room.
Imagine where you are in the room and the other objects that are around you,
Lying down quietly until you feel ready to move.
Now start by slowly moving your hands and feet.
Take your time.
There is no hurry.
When you are sure that you are fully awake,
Bend your knees and roll over to the right side.
Spend a few moments here,
Revisiting your practice,
Feeling safe,
Secure,
Calm,
And peaceful.
Use your left hand to press yourself up from the floor or bed and slowly sit up in any comfortable posture.
Take a deep inhalation and exhale out completely.
Bring your palms to your heart center and rub your palms.
Now transfer the warmth of your palms to your eyes.
Rub your palms one more time,
Generating heat.
Place them on any part of the body that may need comfort and healing.
Now bring your palms in front of your eyes and open your eyes.
Look into your palms,
Blink your eyes open.
You are rested and wide awake.
Welcome back from my heart to yours with all my love and gratitude.
Namaste.
