Welcome to your practice of yoga nidra Allow any props that you need to support your body Maybe an eye pillow over the eyes Your body takes the shape of shavasana,
Corpse pose Toes follow then,
Hip width,
Mat width Palms up,
Widen your arms from the sides of your body Before we begin to settle,
Let's practice tension and release To release any trapped energy in the body,
We'll start with the hips to the toes So you'll flex the feet,
Maybe lift the heels,
Engage kneecaps,
Thighs and glutes Take a full breath in,
Maybe hold the breath gently at the top Keep tensing and when you exhale,
Drop everything,
Release Now the upper body,
So you can make fists,
Lift the arms,
Shrug the shoulders,
Engage the abs Breathing in,
Breathing in,
Maybe holding the breath at the top And exhale,
Let the arms drop,
Release,
Good And now we'll combine those two with the face,
So flex,
Feet,
Lift arms,
Make fists and scrunch the face Inhale,
Maybe hold the breath,
Lift the buns,
Hold,
Drop Good Bring your attention to the energy moving through your body Now inhale,
Gather from toe tips,
Fingertips to crown Exhale out the mouth with a sigh,
Ahhh,
Let go Again,
Gather,
Slow down Exhale with a sigh,
Ahhh,
Letting go even more One more time Ahhhh And when you're able,
Release the control of the breath completely Body still,
Drop the tongue from the roof of the mouth And give your body to the floor As your body drops into the support of the floor,
Release all doing An invitation,
A suggestion,
Nothing to do Nowhere to be,
All thoughts dissolve Let go of what is going,
Let come that which is coming Feel the inner ear expand,
Listening All thoughts dissolve into listening Holding on to less and less of what you hear Awareness,
Listening yet relaxed And feeling sensation of the body Really seeing any judgment on feeling,
Noticing sensation And as all doing and thinking dissolves,
You rest into feeling,
Being Observe your natural breath with the navel The natural breath softening the navel every exhale As you watch the exhale at the navel,
Notice how the breath gets a little quieter every exhale And the body softens,
Becomes more still every exhale at the navel And now you'll silently count your exhales backwards from 13 at the belly Next exhale 13 Next exhale 12,
So soft Continue all the way to zero And now you'll silently count your exhales And now you'll silently count your exhales Every exhale softening whole body breath and mind At zero,
Rest in complete stillness,
Wholeness,
Silence And now you'll silently count your exhales Follow my guidance and bring a light touch of awareness to the body parts that I name No effort,
Just feeling the tongue The tip of the tongue Under the tongue The roof of the mouth Inside the right cheek Inside the left cheek The space in between the upper and lower teeth Right side jaw Left side jaw Right inner ear Left inner ear Whole ears on both sides Right cheekbone Left cheekbone Lower lip Upper lip Both nostrils Tip of nose Right temple Left temple Both eyes And the space between the eyelids Both eyeballs Eyebrow center Top of hat Back of hat Right shoulder blade Left shoulder blade Back of the ribs Front of the ribs Space between the ribs Center of chest Hollow throat Both upper arms Right elbow Left elbow Both forearms Right wrist Left wrist Both thumbs Index fingers Middle fingers Ring fingers And pinky fingers Lower back Navel Right glute Left glute Both outer hips Right front hip Left front hip Pubic bone Tailbone Pelvic floor Both thighs Right knee Left knee Both lower legs Right ankle Left ankle Both big toes Second toes Third toes Fourth toes Fifth toes Both feet Legs Both hands Arms Whole spine Front of torso Back of torso Head Face Whole body Whole body Relax the tension and effortless breath through the whole body Bring your attention to the effortless breath Without changing the breath,
Watch the inhale move from crown to navel Exhale,
Navel to crown Exhale,
Navel to crown Exhale,
Navel to crown Now watch breath,
Inhale from navel to toes Exhale,
Toes to navel Continue Exhale,
Navel to toes Now inhale,
Toes to navel Exhale,
Navel to crown Now inhale,
Navel to crown Exhale,
Crown to navel Release the breath As the body moves into sleep Resting so deeply As the mind moves into sleep Resting so deeply As the body and mind move into sleep Resting Resting so deeply As the mind moves into sleep In yoga nidra you enter the subconscious pranic field Let the mind merge and melt into the energy body And go beyond the boundaries of body and mind Simply resting into the silence And feel your body lying on the floor And body held,
Supported As your awareness begins to rise to the surface,
No rush Let your breath slowly begin to deepen And as your breath deepens,
It's as if the earth is lifting you up The sense is slowly externalizing And when you choose to move,
You can wake up however feels appropriate for you It might be a fast movement,
It might be a slow movement And eventually,
In your own time,
We'll meet in a fetal position to the right,
However you can choose to stay resting,
That's always welcome And when you do start to rise to come to seated,
We'll practice some palming So you'll begin to rub your hands together Feeling the warmth of your hands and your touch Breathing And you can cup your eyes,
Fingers over eyebrows,
Breathing in that energy and warmth You might massage the eyebrows,
The temples,
Scalp,
Or you can rub your hands again Jaws,
Breathing in,
And now place your palms to the soles of the feet,
Grounding your energy,
Inhale Exhale,
Good Hands to the heart For closing prayers,
We have a shanti mantra,
A peace prayer,
But first,
Exhale for a-u-u,
Breathe in Now the Arabic a-u,
Breathe in You can keep your hands in prayer,
Release them down And when you say sarvesham,
As our first word,
It means for all,
And we say it at the beginning of each four lines,
Sarvesham The last word is bhavatu,
And that repeats four lines May there be for all,
Right,
Sarvesham,
Bhavatu May there be for all,
Right,
Sarvesham,
Bhavatu May there be for all,
Right,
Sarvesham,
Bhavatu So repeat after me Sarvesham,
Bhavatu Sarvesham,
Bhavatu Om shanti,
Together And feeling the offering in the sound,
The vibration in your cells,
And bringing your prayer hands,
Thumbs to eyebrow center Honoring the sacred space,
Collective consciousness,
And the tradition of yoga,
We say namaste Now as you raise your head,
You'll bring your right hand to your heart,
And then the left hand on top Your right thumb crosses on top of the left,
And these are the heart wings,
Or eagle mudra Jai is the Sanskrit word for praise or hallelujah So may you follow the flow that guides you,
Whether it's your heart,
Whether it's your life,
Your spirit May you praise it,
Listen to its guidance,
So we say jaiyofla,
Jaiyofla
