Prepare yourself for yoga nidra lying comfortably on your back settle into stillness supported by the comfort of your posture remain aware of my voice as I guide your awareness through the practice of yoga nidra yoga nidra is not concentration and it's not meditation simply listen and follow my instructions with no tension of mind and no tension of body if an instruction is confusing or you can't do it easily just leave it out no problem do not sleep this is the primary instruction try not to lose consciousness try not to lose contact with my instructions simply do your best say to yourself I will try not to sleep I will keep mental contact with the instructions bring your attention to the belly and notice the rise and fall of the abdomen as you breathe you allow the breath to settle in a relaxed way stay with the breath awareness letting the breathing become smoother and smoother allowing the body to choose the rate of breathing next we're going to move the attention to a series of points around the body at each point I'd like you to visualize a star-like point of blue light begin with the forehead imagining a point of blue light now the throat right shoulder right elbow right wrist tip of the right thumb tip of the right index finger tip of the right middle finger tip of the right ring finger tip of the right little finger right wrist right elbow right shoulder throat left shoulder point of light left elbow left wrist tip of the left thumb tip of the left index finger tip of the left middle finger tip of the left ring finger tip of the left little finger left wrist left elbow left shoulder the throat point of light center of the chest right side of the chest center of the chest left side of the chest center of the chest navel lower abdomen right hip point of light right knee right ankle tip of the right big toe tip of the right second toe tip of the right middle toe tip of the right fourth toe tip of the right little toe right ankle right knee right hip the lower abdomen left hip point of light left knee left ankle tip of the left big toe tip of the left second toe tip of the left middle toe tip of the left fourth toe tip of the left little toe left ankle left knee left hip lower abdomen point of light navel center of the chest throat forehead be aware of the body as space a boundless field of space you see yourself these points of blue light as a bright constellation shining in the darkness of an evening sky you sense and be the sparkling constellation of blue lights you you now bring your awareness to your right nostril observe the peaceful tide of the breath gently through the right nasal passage all of your awareness devoted to the experience of breath flowing through the right nasal passage you now bring your awareness to your left nostril observe the peaceful action of the breaths tied gently flowing through the left nasal passage you all of your awareness devoted to the experience of breath flowing through the left nasal passage you you you you you now when you're ready with each exhale let your awareness move to the alternate nostril.
Observe the breath flowing in one nostril and out through the other.
Alternating the awareness and sensation of breath through the nostrils,
Changing sides with each exhale.
In one nostril and then out the other.
Again,
Bring your awareness to the breath moving through both nostrils.
Focus attentively on the sensation of the breath's gentle tide.
Try to perceive the flow of the breath so fully that the experience of breath's energetic quality is realized.
The breath as tingly,
Vibrant energy.
Maybe even the breath as light.
Sense the breath's electric charge strengthen as you softly intensify your focus on its presence.
The body sleeps.
The mind sleeps.
Awareness remains clear.
Totally absorbed into the experience of the breath as energy.
You Now,
With your next in-breath,
Softly hold your awareness fixed in the midbrain.
Sense here in the darkness the vastness of infinite expansion.
Sense the peace here.
Meditate on infinite expansion and the peace within it.
Past all light.
Past all creation.
Infinite expansion and the peace within it.
You you you you you you you you you you Now relax all effort.
Draw your mind back outward and become aware of your breathing.
Become aware of the natural breath in the belly.
Awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Slowly.
You develop awareness of your body from the top of your head to the tips of the toes.
Become aware of the floor and the position of your body lying on the floor.
Become aware of your surroundings.
Start moving your body and stretching as you like,
Taking your time.
Rolling onto one side and sitting up slowly when you're ready.
Open your eyes.
Thank you.
You
