Hello,
And welcome to a quick practice for balancing the use of your brain hemispheres for more balanced thinking.
This is a yoga nidra and is not meant to be practiced while driving or while doing anything.
It is meant to be enjoyed in a seated or lying down position and being still for the duration of the meditation.
Getting comfortable lying down or sitting supported.
Choosing any position that's comfortable right now.
Getting ready for this practice for more balanced thinking.
Tucking a thin pillow or a blanket under your head if you would like.
Covering yourself with a blanket if you like.
Doing anything you need to do to get as comfortable as possible.
Check any lumps or bumps of clothing,
Jewelry,
Or anything else that might distract you.
If you find any,
Adjust them now.
Scan your whole body,
Making sure you're as comfortable as can be.
Feet relaxed,
Legs,
Hips,
Back,
Arms,
Shoulders,
Jaw,
Forehead.
Checking in and making any further adjustments if it will help you be your most comfortable.
Feel yourself settling in.
And now setting aside anything that's happened before this moment.
Setting aside anything that's happening after this practice.
Bring all of your awareness into your practice for the next 15 minutes.
Setting everything aside for these moments to rebalance and reset.
Take a deep breath in and as you exhale letting go.
Let go of any thoughts,
Any need to do,
Just being.
This is your time for yourself.
No goal,
No destination.
Just experiencing peace.
Make any final adjustments if you haven't already.
Begin to experience the stillness even more.
Know that you can move,
But if it feels good,
Allow yourself to enjoy the stillness.
This chance to do nothing.
Everything just as you like.
If it feels restful,
Allow these words to be received energetically rather than mentally.
Even the mind can rest now.
In its place,
There is effortless awareness.
Feel all experience becoming more and more effortless.
Serene and effortless.
Yobha Nidra has now begun.
Now beginning the process of sweeping energy throughout the body.
Taking energetic connections from point to point.
Like drawing electrical currents,
Beams of light,
Or any other way you experience energetic connection.
Sweep awareness over to the right hand,
The right hand thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Drawing over to the left hand thumb.
Energetic current,
Beam of light,
Or any other way of experiencing tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Over to the right wrist,
Then the left wrist,
Right elbow,
Left elbow.
Exercising energy,
Right shoulder,
Left shoulder,
Hollow of the throat,
Back of the head near the top,
Crown of the head,
Eyebrow center,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Tip of the nose,
Upper lip,
Lower lip,
Tip of the chin,
Hollow of the throat,
Heart center,
Right side of the chest,
Heart center,
Left side of the chest,
Heart center,
Navel center,
Tip of the tailbone,
Right hip,
Right knee,
Left knee,
Sweeping energy,
Right ankle,
Left ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Now the whole right side of the body,
The whole left side of the body,
The whole body together,
The whole body together,
The whole body together.
Welcome to the whole body of energetic connections all at once.
Now become aware of the breath in the nostrils just as it is,
No need to do anything.
Simply be aware of the breath.
Notice the breath coming in like two streams through the nostrils.
Feel the streams flowing in along the floor of the nasal passages and feel the breath flowing out,
Streams of air flowing in along the floor of the nasal passages and streams of air flowing out.
Bring awareness to your right nostril.
Follow the inhalation through your right nostril and as you exhale,
Feel it flow out through your left.
Keep awareness on the left nostril as you inhale and as you exhale,
Feel the breath flow out through the right.
Mental alternate nostril breathing,
Inhale through the right,
Exhale through the left,
Inhale through the left,
Exhale through the right,
Inhale through the right,
Count one,
Exhale through the left,
Count two,
Inhale through the left,
Count three.
Exhale through the right,
Count four.
Keep counting up to 26.
If you lose track,
Start again.
Exhale through the right,
Count three.
Now letting go of the count.
It doesn't matter what number you got to or if the mind wandered,
Letting go of the count.
Bring your awareness back to your heart center.
Notice the heart center rising on inhalation,
Falling on exhalation.
Bringing the awareness back to your body,
Yoga nidra is now complete.
Feel your body peacefully resting.
Feel the support beneath you.
Notice the temperature of the space you're in.
Notice the sounds.
Notice more movement in the body by taking a few deep breaths.
Now wiggle your fingers and toes.
Feel the lightness of the sensation.
Touch or move your body any way you like.
And if you're lying down,
When you're ready,
Roll to your right side and take a few deep breaths here,
Taking with you any positive feelings from your practice today.
If you are lying down,
Slowly,
Gently press yourself up to sitting.
Keep your eyes closed if you can and take a deep breath once you get there.
We're finished by chanting AUM three times and shanti three times.
AUM is a universal vibration and shanti means peace.
When you're ready,
AUM,
AUM,
AUM,
Shanti,
Shanti,
Shanti.
When you're ready,
Softly open your eyes and bring the balance sensation into the room and into the rest of your day.
