So find your spot lying on the back with your arms and legs rolling away from the body,
Palms up.
You can place some support under your knees,
A cushion or a rolled blanket,
Something underneath your neck or your head,
Just trying to prevent any pressure points,
Anything that may become uncomfortable throughout the practice.
And now begin to notice the body feeling a little bit heavier.
Feel all of the points of contact that the body has with the ground right now.
Notice each one melting and warming,
Really sinking down.
Allow gravity to take you into this relaxed,
Softened position.
Now move your attention to your breath for a few moments.
Notice your breath without trying to change it.
Notice what it feels like and how it's moving through the body.
Notice any qualities that you can make out,
The temperature of the air,
Its rhythm,
Speed.
Notice what places the breath is moving the body.
What places are moving the most as the natural breath flows in and out.
Now bring your attention to your ears,
To the outside of your ears and the deepest recesses within your ears all the way into the brain.
Bring your attention there and focus only on the sounds in your environment for the next minute or so.
You will hear my voice and you may be hearing some sounds outside.
And also just let in anything else subtle,
The sound of the refrigerator running,
The fan on your computer,
Maybe just a very subtle white noise,
Perhaps a sound from your own breath.
Let all of these sounds come and go without reaching for them or grasping to them,
Without analyzing or creating a story.
Just let them come and go for the next minute.
Let them come and go for the next minute.
Now allow these sounds to release.
And then mentally to yourself to prepare for the practice,
Repeat to yourself three times,
I will remain awake and alert during the yoga nidra practice.
I will remain awake and alert during the yoga nidra practice.
The only sense that is awake and alert is your sense of hearing now as it follows the sound of my voice and the instructions.
Everything else remains still.
So when I call a body part to move your consciousness there,
Just imagine it.
Listen and follow along and just imagine that body part.
That's all that you need to do.
There's no need to know exactly what's going on or how it's working.
Just place every drop of your attention there.
And when we move to the next area,
Release it and let it go completely.
So starting now by bringing the attention to the left thumb.
Only the left thumb exists.
Left index finger.
You may feel as you place your attention at the left index finger a vibration picking up,
A tingling sensation or a pulsation.
The left middle finger.
Left ring finger.
And left pinky finger now.
The left palm and back of the hand.
Left palm and back of hand.
You will feel every single cell responding immediately to your attention.
Leave the hand alone now,
Move up to the forearm.
Left forearm.
Left elbow joint.
Left upper arm.
And left shoulder joint all the way through.
The left chest and rib cage area.
The left hip joint and pelvic region.
The left upper leg and thigh.
Left knee joint.
Get the strong sensation that every kind of healing that needs to take place is already happening there instantaneously.
The left lower leg.
Left ankle joint.
Full and top of left foot.
The left big toe all by itself.
Left big toe.
The second toe.
Middle toe.
Next to last toe.
And the pinky toe.
Now the entire left side of the body is asleep.
Leave it there.
Move your attention up to your right thumb.
The right thumb getting every ounce of your concentration.
Now the right index finger.
Middle finger.
Ring finger.
And pinky finger of the right hand.
Right palm and back of the hand.
Right forearm.
Right elbow joint.
Right upper arm.
And right shoulder joint.
Move your awareness to the right chest and ribcage area.
Chest and ribcage area.
Now the right pelvis and hip joint.
Remain alert.
Concentrate the attention.
Right thigh and upper leg.
Right knee joint.
Right lower leg and calf.
Right ankle joint.
Now the sole and top of the right foot.
The right big toe.
Just the right big toe now.
Channel every ounce of awareness there.
The second toe.
Middle toe.
Next to last toe.
And the pinky toe of the right foot.
Now the right side of the body is deep in sleep.
Leave it completely alone.
Move your attention to the lower back.
The middle back.
And the upper back and shoulder blades.
Move to the neck and the throat.
All the way around,
All the way through.
Neck and throat.
The jaw.
The left cheek.
The right cheek.
The bottom lip.
And now the top lip.
The nose.
The left eye.
The right eye.
The temples and the forehead area.
The left ear.
And the right ear.
And now the entire scalp and skull.
Now move your attention down towards the torso and abdomen.
And one by one,
Concentrating your attention on each internal organ as I call them out.
It's okay if you don't know exactly where they reside or what they look like.
Just imagine,
Imagine them receiving your full attention and appreciation.
Starting with the heart.
The lungs.
The stomach.
The liver.
The kidneys.
The spleen.
The glands.
The brain.
And all the rest.
Now imagine the body is getting heavier.
Very quickly.
Heavier and heavier until it feels as if it's sinking into the floor.
Extremely heavy like liquid mercury underneath the skin.
No gravity pulling you down.
Remember what it feels like.
Now feel the body beginning to get lighter.
Lighter and lighter rapidly.
Starting to lift up off of the floor like a dried leaf lifting up into the breeze.
Extremely light now.
Now notice your body becoming cold.
Very very cold rapidly.
As if it was midwinter and you were outside without a coat on.
Lying down in several feet of snow.
Cold wind on your face.
Freezing cold all the way to your bones.
Recall the feeling now of extreme cold.
Now imagine the body is beginning to get warmer.
Warmer and warmer until it's feeling very hot.
Recall the sensation inwardly of extreme heat.
As if you were walking in the desert in the noon sun.
Scorching sun.
Extremely hot.
Now the body is rapidly becoming a perfect temperature for you.
Extremely comfortable now.
You're lying on soft cool grass.
Looking up through green leaves blowing in a gentle wind above you.
The perfume of blossoms in the air.
Beautiful still lake in the distance.
Birds singing around and flying above you.
Clear blue sky.
Very very comfortable.
Remain alert.
Using all of the things around you.
Using all of your senses.
Sights sounds smells.
What does everything look like in this place?
Feel into it as the body rests.
Now leave the body right where it is resting in this beautiful place.
And bring your attention inwards to the third eye center behind the forehead.
As I call out the next images try to create them there in your mind's eye.
Again try to see all of the details.
As if you were looking at a photograph.
Having a memory.
As soon as it fades bring it back again.
Recreate it.
And then when we move to the next let it go completely.
Beginning now with a golden ring.
See it there in your mind's eye.
A golden ring.
What does it look like?
Now an ocean at high tide.
Ocean at high tide.
Now see thousands of people walking in one direction.
Thousands of people walking in the same direction.
A dark sky full of shining stars.
Dark night sky full of shining stars.
A campfire in the desert.
Campfire in the desert.
Church bells ringing in the distance.
Church bells ringing in the distance.
A rushing river full of rocks and sticks.
Rushing river full of rocks and sticks.
Very noisy.
A deep dark stone well.
A deep dark stone well.
See what it looks like.
Now a candle flame in a windless room.
See a candle flame in a windless room.
Remain awake and alert.
See exactly what it looks like.
Its color,
Its shape,
Its movement.
A candle flame in a windless room.
Keep watching.
Now release all of the images.
Let it go.
Move your attention down to the right side of the physical heart.
The seat of the soul.
See if you can find that exact spot.
The spiritual heart.
Imagine that you're coming upon a door.
Open the door and walk into that room at the right side of the physical heart.
Make yourself comfortable there.
See all of the details.
Lua name,
Evening aware.
Thank you.
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