Welcome to this yoga nidra practice.
Make sure you are in a comfortable,
Reclined position.
Use any pillows or blankets to support you and make sure you are nice and warm.
If you want to move or make any final adjustments,
Do so now.
Once you have done so the body should not move until this yoga nidra practice is over.
Of course,
If it's really necessary then it's better to just move yourself and then find the stillness again.
While you're taking these last little stretches or adjustments to the body,
It's important to understand that at two points during this yoga nidra you will be asked to make a sankalpa.
This means a heartfelt resolve.
It's better to fully understand how to do this so that it doesn't create any pressure when asked within the yoga nidra practice.
A resolve is a simple statement rooted in the present moment and repeated mentally,
Like an affirmation or an intention.
You should try to allow the space for a resolve to naturally arise,
But if you already have one,
That's great too.
Some examples of sankalpas are,
I am open.
I have healthy habits.
I surrender to the guidance of my heart.
I am a strong,
Powerful person.
I am grateful.
I am capable of loving and being loved.
Try to keep this resolve short and simple and coming from a positive place for your health and wellbeing.
Lastly,
When you repeat your resolve in your mind,
Please do it in your native language as this will have more of a profound effect on the unconscious mind.
Slowly come to stillness.
Come quiet,
As quiet as possible.
Start to deepen the breath.
Deep inhalations all the way down into the stomach and long,
Slow exhalations.
Deep inhalations all the way into the stomach.
And long exhalations,
As you breathe out,
Feel yourself letting go of any worries or cares of the day or the week.
Allow the exhalation to carry them out.
Every time you breathe out,
Feel any worries,
Gently leave.
Let them flow out of you with the breath.
For this moment,
Let go of any stress or concern and concentrate on yoga nidra.
In the practice which follows,
You will develop the feeling of deep relaxation in the body.
Try your very best to stay awake and follow the guidance.
During this practice,
You are functioning on the levels of hearing and awareness.
The most important thing is simply to follow my voice and this guidance.
If you notice your mind has wandered,
Just re-concentrate on the guidance.
Allow yourself to become calm and still.
Concentrate on the body and become aware of the importance of complete stillness.
Complete stillness and complete awareness of the whole body.
Become aware that you are going to practice yoga nidra.
Say to yourself,
I am going to practice yoga nidra.
Repeat this to yourself once more.
The practice of yoga nidra begins now.
In this moment,
You should make your resolve.
Try to let it come naturally.
A short positive statement in simple native language.
State this resolve three times mentally with full awareness,
Feeling and emphasis.
The resolve that you make during yoga nidra is bound to come true in your life.
The next stage is a rotation of consciousness.
We begin this rotation of consciousness by taking a trip with the awareness through the different parts of the body.
As quickly as possible,
Move the awareness from part to part.
Repeat in your mind while you simultaneously become aware of that part of the body.
Become aware of the right hand.
Right hand thumb.
Right second finger.
Right third finger.
Right fourth finger.
Right fifth finger.
Right palm of the hand.
Back of the right hand.
The right wrist.
The right lower arm.
The right elbow.
Upper arm.
Right shoulder.
Right armpit.
Right waist.
Right hip.
Right thigh.
The right kneecap.
The right calf muscle.
Right ankle.
Right heel.
Soul of the right foot.
Top of the right foot.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right fifth toe.
Move the awareness to the left side.
Become aware of the left hand.
Left hand thumb.
Left second finger.
Left third finger.
Left fourth finger.
Left fifth finger.
Left palm of the hand.
Back of the hand.
The left wrist.
The left lower arm.
The left elbow.
Left upper arm.
Left shoulder.
The left armpit.
The left waist.
The left hip.
Left thigh.
Left kneecap.
Left calf muscle.
Left ankle.
Left heel.
The sole of the left foot.
The top of the left foot.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left fifth toe.
Move the awareness to the back of the body.
Become aware of the right shoulder blade.
The left shoulder blade.
The whole upper back.
The middle back.
The lower back.
The right glute.
The left glute.
The spine.
The whole back together.
Move the awareness to the front of the body.
Move it all the way up to the top of the head.
Awareness on the top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The stomach.
The lower stomach.
The whole front torso together.
Moving to the major parts.
Become aware of the right leg.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
The whole of the buttocks.
Become aware of the whole spine.
Both shoulder blades.
The whole of the stomach.
The whole of the chest.
The whole of the back and front together.
The whole head.
The whole body together.
The whole body together.
The whole body together.
Hold the awareness on the whole body together.
Try not to sleep.
Try not to move.
Just awareness on the whole body together.
Become aware of the whole body lying.
The whole body lying perfectly still.
Visualise the whole body together,
Lying perfectly still.
Hold this visualisation in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
A natural,
Effortless breath.
There is no need to change the rhythm.
Let the breathing be natural.
Maintain awareness of your breath.
Complete awareness of breath.
Concentrate your awareness on the movement of your stomach area.
Observe how the stomach is rising and falling slightly with every breath.
With each breath,
It expands and contracts.
Concentrate on this movement.
Awareness on the area of the stomach.
Standing with the inhalation.
Contracting with the exhalation.
Full awareness on this movement in synchronisation with your breath.
Begin counting your breaths backwards from 27 to 1.
27,
Stomach rising.
27,
Stomach falling.
26,
Stomach rising.
26,
Stomach falling.
25,
Stomach rising.
25,
Stomach falling.
Continue on.
Say the words and numbers mentally to yourself as you count your breaths.
If you are feeling better,
Relax the counting of the stomach breaths and shift the awareness up to the chest.
Move the attention up to the chest.
Become aware of your chest rising and falling.
Rising and falling slightly with each breath.
Become aware of this.
Continue concentrating on the movement of the chest and begin counting backwards from 27 to 1,
Just as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest falling.
Continue on.
Repeat the words and numbers mentally as you count.
If the mind wanders,
Just gently bring it back to continue the counting from 27 to 1.
Counting and awareness.
20,
20,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40.
Cease your counting of the breaths in the area of the chest and move the awareness up to the nostrils.
Become aware of your breath moving in and out of the nostrils.
Hold the concentration of the movement of the breath in and out of the nostrils and begin counting as before from 27 to 1.
27,
Breathing in.
27,
Breathing out.
26,
Breathing in.
26,
Breathing out.
25,
Breathing in.
25,
Breathing out.
Continue on.
Complete awareness.
If the mind wanders,
Come back to 27 and start again.
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40,
40,
41,
42,
43,
44,
45,
46,
47,
48,
49,
50,
51,
52,
53,
54,
55,
56,
57,
57,
58,
59,
60,
61,
62,
62,
63,
64,
65,
65,
66,
67,
68,
69,
70,
71,
71,
72,
72,
73,
74,
75,
75,
76,
77,
78,
78,
79,
80,
81,
82,
83,
84,
85,
86,
87,
88,
89,
90,
91,
91,
91,
91,
91,
91,
92,
92,
92,
91,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
95,
Thought it could happen,
Right?
Temple at sunrise.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
A sky full of stars.
A sky full of stars.
A sky full of stars.
Waves breaking on an empty beach.
Waves breaking on an empty beach.
Waves breaking on an empty beach.
Children laughing.
Joyful children laughing.
Joyful children laughing.
Sun shining overhead.
Sun shining overhead.
Sun shining overhead.
A forest of bright green trees.
A forest of bright green trees.
A forest of bright green trees.
A beautiful bunch of flowers.
A beautiful bright bunch of flowers.
A beautiful bright bunch of flowers.
A clear stream.
A clear stream.
A clear stream.
Bare feet on soft warm grass.
Bare feet on soft warm grass.
Bare feet on soft warm grass.
A loving embrace.
A loving embrace.
A loving embrace.
A loving embrace.
Allow the essence of this loving embrace to surround your whole body from the top of your head to the tips of your toes.
The whole body enveloped in this loving embrace.
Warm,
Safe,
Calm,
Peaceful.
Become aware of this loving embrace on all levels.
Feeling,
Emotion,
Imagination and awareness.
Surrounded by the warmth of this loving embrace.
Hold your full awareness on the feeling of this loving embrace.
Now is the time to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice.
Repeat the resolve mentally three times with full awareness and feeling.
Relax all your efforts.
Relax the mind and have a moment in silent space.
Draw your mind back to the breath.
Become aware of your breathing.
Become aware of the natural breath.
Become aware of the body that is breathing.
Awareness of the whole body and awareness of that whole body breathing.
Your body is lying completely relaxed.
It is breathing quietly and slowly.
Become aware of the body that is breathing from the top of the head to the tips of the toes.
Visualize the room around this body.
Become aware of your surroundings.
The practice of yoga nidra is now complete.
Lie quietly for some time and keep your eyes closed.
If you want to stay lying down for a little bit longer then you can pause or stop this guidance.
Otherwise just take the last moments of stillness and silence and then I'll return to guide you out of the lying down posture.
Take a deep breath in through the nose and a long slow breath out through the mouth.
Inhale through the nose and exhale through the mouth.
Start gently moving the body,
Wiggling the fingers and the toes.
Perhaps gently take the head from side to side,
Releasing the neck.
There is no rush to stretch your body.
And then very slowly bring the hands over the eyes.
Blink the eyes open underneath the palms of the hands and have a moment to readjust in the darkness behind the hands.
When you feel ready,
Open the eyes and slowly sit up.
Take a last moment of gratitude for the body,
The mind and the heart for working as such a great team today and for giving yourself the time and the space to practice.
Wishing you a wonderful day or evening ahead and I hope that you enjoyed this Yoga Nidra guidance.
