Hi,
My name is Karen.
I'm pleased that you're joining me today for this traditional Yoga Nidra.
I hope that you're well.
Yoga Nidra is created to develop a greater level of consciousness,
A consciousness which rests somewhere between our dream and awakened states of consciousness.
Please get ready for Yoga Nidra.
Lie down on your back,
Either on the floor or a bed,
And come to the posture known as Shavasana.
In this upward-facing posture,
Your legs are extended and set slightly apart,
With your arms resting a little away from your body.
Palms are facing upward.
Arrange yourself to be as comfortable as possible,
Loosening any clothing that might feel tight or distracting.
Your eyes will remain closed unless you're uncomfortable with this,
And in that case,
Simply soften your gaze.
Let's begin first by taking a few deep breaths in through your nose and exhaling out through your mouth,
Allowing yourself to relax a little bit more with each exhale.
It is now time to state your Sankalpa.
The Sankalpa,
Or resolve,
Is a short positive statement using simple language.
It can be repeated as often as might be needed when facing life's daily challenges with grace,
A sense of humor,
And empathy.
It is best that the Sankalpa comes to you naturally.
The Sankalpa you make during Nidra plants a seed in the fertile soil of your mind.
It brings about transformation and healing.
If you're struggling to find your personal Sankalpa today,
You might consider,
My true nature is patient and kind.
Please state your Sankalpa clearly and with awareness three times.
We now begin the systematic journey of sensory awareness throughout your body.
Move your awareness as quickly as possible to the different parts of the body as you hear me say them,
Bringing your awareness to that part of the body and simultaneously become aware of that part.
Then become aware of any sensations there.
Remain alert,
But try not to concentrate too deeply.
Try not to move your body in any way.
We begin our practice on the right side.
Bring your attention all the way down into your right hand and finally resting in the right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Right waist.
Knee.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Draw your awareness across the body to the left hand.
Settle your attention within the thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Left waist.
Left hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bring your attention to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of neck.
Back of head.
Top of head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of chest.
Left side of chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
Pelvic floor.
The whole right leg.
The whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
Bring your awareness once again back to the flow of breath in and out of your lungs.
Try not to change the rhythm in any way.
It is effortless.
Maintaining awareness of your breath,
Allow your awareness to shift down into your belly.
As you breathe in,
Your belly rises.
Breathing out,
Your belly falls.
Silently in your mind,
Count your breath backwards from 27 to 1.
As you do,
You will align it or synchronize counting with each breath.
It will sound like this.
27,
Belly rising.
27,
Belly falling.
26,
Belly rising.
26,
Belly falling.
And so on from 27 to 1.
If you become lost or confused,
Simply begin again.
Continue to count down from 27 to 1 with total awareness.
Begin counting now.
And now,
Whether or not you are complete with your counting of breath,
Shift your attention now to the chest.
Become aware of the expansion and contraction of your chest with each breath in and out.
And now,
Continue to concentrate on the movement of your breath,
Counting backwards from 27 to 1 in the same fashion as we just have.
It will sound like this.
27,
Chest expanding.
27,
Chest contracting.
26,
Chest expanding.
26,
Chest contracting.
Count with awareness,
But should you become lost or confused,
Simply begin again.
Begin counting now.
And now,
Whether your counting is complete or not,
Bring your attention to the movement of air in your throat.
Become aware of your breath moving in and out of the throat.
Continue to concentrate on the movement of your breath,
Counting backwards from 27 to 1.
It will sound like this.
27,
Breathing in.
27,
Breathing out.
26,
Breathing in.
26,
Breathing out.
Begin your count now.
Now,
Begin to shift your attention to your nostrils.
Become aware of breathing in and out.
We begin to count back from 27 to 1.
You will say this silently in your head.
27,
In.
27,
Out.
26,
In.
26,
Out.
Continue to concentrate on the movement of your breath,
Counting backwards from 27 to 1 with complete awareness.
Begin your count now.
Bringing this portion of your Nidra to a close,
We begin the visualization.
I will now randomly name different things,
Which you will try to develop a vision of with as much detail and awareness as you can.
They are random and have no real relationship to each other.
We begin.
Candle.
Desert.
Pyramid.
Blizzard.
Mountain.
Sunset.
Clouds.
Bright sun.
Cool moon.
Tall grass.
Bird flying.
Tree.
Ocean.
Wave.
Beach.
Please state your Sankalpa clearly and with awareness,
Bringing warmth with full awareness and a sense of gratitude.
Allow a smile as you speak the words.
Allow a sense of happiness or gratitude to move across your face,
Perhaps smiling.
It is now time to repeat your Sankalpa or resolve three times.
As you rest here,
Develop an awareness of your whole body,
An awareness of your breathing.
Your body is lying relaxed on the floor,
Breathing quietly in and out.
Develop this awareness of your whole body from the top of your head to the tips of your fingers and toes.
As you rest here on the floor or on the bed,
Notice the position of your body.
Allow your awareness to expand beyond the breath,
Beyond the Sankalpa,
Beyond your body.
Recall the space in which you rest.
When you feel ready,
You will begin to move your body,
Perhaps wiggling your fingers and toes or stretching.
When you're sure that you are awake,
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
May you be well and safe and free as is the right of all sentient beings.
I wish you peace.
Shanti.
Please take as much time as you wish to simply rest with your eyes closed.
There is no hurry.
Shanti.
