Begin your practice by finding a comfortable lying or seated position.
Feeling supported by the surface your body is resting upon.
Allowing your eyes to remain open or gently closed.
And taking time to settle into a position that feels just right.
During yoga nidra you are guided to notice and feel physical sensations.
The breath,
Emotions,
Thoughts and feelings of well-being or joy.
And to experience yourself as the witness of all of these comings and goings.
Whatever you experience is perfect just as it is.
Now simply rest at ease and follow my guidance.
Allowing my voice to become your voice.
During yoga nidra welcome every experience.
As a messenger that is inviting you to explore sensations,
Emotions and thoughts.
Without trying to change,
Fix or make anything happen.
As you welcome whatever is arising,
Your body and mind are learning to remain at ease.
While you discover the place within that is always at ease and peaceful.
Experiencing yourself to be unchanging well-being,
Witnessing presence that is welcoming everything.
Now feel your body settling completely into stillness.
Bring attention to your senses.
Notice the taste in your mouth.
The sounds around you.
The smells.
Images or colors behind your eyelids.
The touch of the air on your skin.
Your senses open and alive.
Bring to mind your intention for today's practice.
How would you like to feel during and as a result of your practice?
Perhaps a sense of inner peace,
Joy or well-being.
Perhaps relief from physical discomfort,
Habitual patterns or emotional pain.
Your intention may be as simple as to remain alert throughout this entire practice.
But whatever it is,
Allow your intention to emerge fully.
Feeling your intention as an ally.
Supporting you to be focused and alert throughout your practice and in your daily life.
Affirming this and the feeling of your intention with your entire body and mind.
Noticing how it supports you during your practice and in your daily life.
Allow your heart's deepest desire to arise within.
Something that you want more than anything else in life.
This may be a desire for yourself,
For another or for the world around you.
Whatever it is,
Allow this longing to rise up naturally as your deepest heartfelt longing.
Perhaps it's the feeling of being whole,
Healed and healthy.
The feeling of deep self-acceptance,
Peace or well-being.
Whatever it is,
Welcome and affirm your heartfelt desire in the present tense with your entire body as if it's true right now.
Then,
Set your desire aside and notice how it returns at the end of practice or as you go about your daily life.
Now allow your inner resource to emerge,
A special place where you feel secure and at ease.
Perhaps a room or a place in nature,
An image of a favorite symbol or the feeling of deep self-acceptance wherever your inner resource is.
Imagine it using all of your senses.
Noticing sounds.
Smellings.
Tastes.
Colors.
Shapes that are present.
Noticing feelings of security,
Ease and well-being as you imagine your inner resource.
Noticing feelings of security within you that are always available at a moment's notice.
As you do this,
Note in your body where you feel warm and relaxed,
Knowing that you can return to this secure place of well-being at any time during your practice or during your daily life.
Wherever you need to feel secure,
Calm and at ease.
Now let the sound of my voice be your guide and support you in experiencing sensations throughout your body.
As I name each area,
You may feel sensations that are present or nothing in particular,
But whatever you experience is just as it is in this moment.
Mouth.
Paying attention to sensations inside the mouth.
Groove of the mouth.
Floor.
Inside cheeks.
Left and right.
Back of the throat.
Tongue.
The entire mouth,
A field of sensation.
The ears.
Left ear.
Right ear.
Feeling both ears at the same time.
Welcoming the breath as pure sensation in the nose.
Left nostril.
Right nostril.
Both nostrils at the same time.
The eyes.
Left eye.
Right eye.
Both eyes together.
A field of radiant sensation.
Sensing forehead.
Scalp.
Back of the head and neck.
Inside the throat.
Left shoulder.
Left upper arm.
Forearm.
Wrist.
Forehead,
Palm.
And fingers.
The entire left arm.
Right shoulder.
Right upper arm.
Forearm.
Wrist.
Right palm.
And fingers.
The entire right arm.
Both arms together as one field of sensation.
Upper chest.
Upper back.
Middle chest.
Middle back.
Abdomen.
Lower back.
The entire torso as a field of sensation.
Left hip.
High.
Knee.
Left foreleg.
Foot.
And toes.
The entire left leg.
Right hip.
High.
Knee.
Right foreleg.
Foot.
And toes.
The entire right leg.
Sensing both legs at the same time.
Feeling the entire front of the body.
Back of the body.
Right side.
Right side.
Feeling the entire body.
Inside and outside as a field of radiant sensation.
And be aware of all that is now present in your awareness.
Feeling yourself as the one who is aware of everything that's present.
First,
Sensing what's present.
Then experiencing yourself as the field of awareness in which everything is coming and going.
Now become aware of the body breathing.
The flow of the breath as sensation in the nostrils.
The abdomen gently rising as breath flows in.
And releasing as the breath flows out.
No need to change anything.
The body breathing naturally and rhythmically.
In breath,
Abdomen rising.
Out breath,
Abdomen releasing.
No need to change anything.
The body breathing itself.
Now while gently retaining the breath at the top of inhalation,
Bring your attention into the left side of the body.
And while exhaling and inhaling,
Welcome sensation throughout the left side of the body.
Then while gently retaining the breath at the top of inhalation,
Bring attention into the right side of the body.
Breathing and inhaling,
Welcoming sensation throughout the right side of the body.
Breathing back and forth from one side to the other at your own breathing speed.
Experiencing sensation first on one side of the body.
Then the other side.
Giving time during retention for sensation to completely shift across the midline.
And when you are ready,
While holding the breath,
Sense the entire body simultaneously while allowing the body to return to its own natural breathing rhythm.
And be aware of all that's now present in your awareness.
And be aware of all that's now present in your awareness.
Feeling yourself as the one who is aware of everything that's now present.
Sensing what's present.
Then experiencing yourself dissolving into being the field of awareness in which everything is arising.
Remember that anytime you experience the need to feel secure and at ease,
You can return to your inner resource at a moment's notice.
Now bring attention to feelings that are present throughout the body,
Such as warmth or coolness,
Heaviness or lightness,
Comfort or discomfort,
Allowing them to blossom fully into your body.
And if no feelings are present,
As may happen,
Simply welcoming whatever is present.
If it's helpful,
Locate the opposite of whatever you are feeling.
If you're feeling warmth,
Find coolness,
Heaviness,
Find lightness,
Comfort,
Find discomfort.
Welcome.
Feeling an opposite of feeling fully into the body.
Now welcome both opposites of feeling into the body at the same time without thinking,
Simply experiencing how doing this affects your body and mind.
Now bring attention to an emotion that is present in your body or one that you are working with in your life.
Or recall a memory that invites a particular emotion into your body.
Inviting the emotion as sensation into your body.
Inviting this emotion to unfold fully as sensation in the body.
And if no emotion is present,
There is no need to make anything happen.
Simply welcoming whatever is present.
If an emotion is present,
Where are you feeling it in your body?
Allowing it to blossom fully while welcoming thoughts,
Images or memories that co-arise with this emotion.
And if it's helpful,
Allow an opposite emotion to emerge,
Perhaps recalling a memory that invites this opposite emotion into your body.
Where do you experience it in your body?
Taking your time welcoming this opposite of emotion.
And now moving back and forth several times between opposite emotions.
Feeling first one,
Then the other,
Sensing how each is experienced in the body.
Now inviting both emotions into awareness at the same time.
Without thinking,
Simply experiencing how this affects your entire body and the mind.
And be aware of all that is now present in your awareness.
Feeling yourself as the one who is aware of everything that's now present.
Sensing what's present.
Then experiencing yourself as the field of awareness in which everything is arising.
Remembering that there is no right or wrong way of doing any of this and that you are welcome to return to your inner resource at any time.
Become a thought or belief that you sometimes fall into or take to be true about yourself.
And if no belief is arising,
Simply being with whatever is present.
If there is a belief present,
As you hold this belief about yourself to be true,
Where and how do you feel it in your body.
Feeling how this belief affects the entire body.
Now be aware of all that is now present in your awareness.
Feeling yourself as the one who is aware of everything that's now present.
Sensing what's present.
Then experiencing yourself as the field of awareness in which everything is arising.
Now come back to your inner resource.
Your place of ground,
Security and well-being.
Feeling your breathing easy and rhythmic,
Forehead at ease and cool,
Belly,
Hands and feet warm and at ease.
And bring to mind your intention for this practice.
Perhaps noticing the formation of an intention for your next practice.
Recall your heartfelt desire as a resonance of sensation in your body.
Using it as an accomplished fact in this moment.
Sensation going about your daily life,
Noticing sensations,
Emotions and thoughts all constantly changing.
Yet all the while feeling yourself as unchanging,
Spacious awareness in which everything is coming and going.
Now taking your time transitioning to your alert and wide awake state of wakefulness.
Feeling your body,
The room around you,
Eyes opening as you feel ready.
Perhaps wiggling your fingers and toes,
Moving your body,
Reorienting to where you are and where you are going.
Coming fully alert and wide awake.
And perhaps before ending your practice,
Experience the feeling of gratitude for taking time to practice yoga nidra.
Welcoming and loving yourself.
Feeling yourself as timeless,
Open and spacious,
Well-being that is perfect just as it is.
Feeling yourself as whole,
Healthy and perfect just you are.
Feeling yourself as unchanging,
Spacious awareness in which everything is unfolding.
And the understanding that you always know the perfect response to each moment as you take the time to welcome your deepest knowing.
Feeling yourself for taking this time to practice.
And the understanding that you always know the perfect response to each moment as you take the time to practice.
And the understanding that you always know the perfect response to each moment as you
