Hi,
My name is Karen.
I'm pleased that you're joining me today for this sit.
I hope that you're well.
Today's offering is a traditional yoga nidra.
The purpose of a yoga nidra is to create a deeper level of consciousness which rests between our dream and awakened states of consciousness.
To begin our sit today,
Make a statement to yourself saying,
I am practicing yoga nidra.
I'm awake and relaxed.
The first portion of the yoga nidra is a rotation of consciousness.
The practice of yoga nidra begins now.
At this moment you should make your sankalpa or resolve.
The sankalpa is a short positive statement using simple language which can be repeated as often as might be needed when standing in life's daily challenges.
It's a bit like making a promise or taking an oath to meet whatever you face with grace and honor.
It's best if the sankalpa is one that comes naturally to you.
See if you can find something for yourself.
The sankalpa you make during the yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.
If you're struggling to find or discover your own personal sankalpa today,
You might try on My True Nature is patient and kind.
Now state your sankalpa clearly with awareness three times.
We will now begin a systematic journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear the name.
Please say the name of the part to yourself and feel that part of your body but don't move any part of the body.
The practice begins on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth.
Palm of hand.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now go to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Left 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 together.
Chin.
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.
Repeat the sankalpa.
I am practicing yoga nidra.
I am awake and relaxed.
Three times.
Come back to the sensation now of following your breath flowing in and out of your nostrils.
Maintain your awareness of the breath whilst at the same time developing your awareness of your physical body.
Your body is relaxed and lying on the floor or in your bed.
Feel the container of your skin and the clothes or various props that might be touching you.
Notice the heaviness of your body as it rests on the floor or in your bed.
And take awareness to all the points that are touching the floor or your mattress.
The back of your heels.
Thighs.
Buttocks.
Shoulder blades.
Arms.
Hands.
And head.
Don't open your eyes just yet.
Instead,
Visualize the surrounding room.
Imagine where you are in the room and the other objects that are around you.
Lie quietly until you feel ready to move.
Start by slowly moving your hands and feet.
Take your time.
There's no hurry.
And when you are sure that you are fully awake,
Gently open your eyes.
Please roll over to your right side.
Stay on your right side for a few moments.
And then when you're ready,
Use your hands to press yourself up from the floor and let your head come up last.
I hope that the remainder of your day is really amazing because you deserve it.
Until we sit again.
Namo Buddhaya.
Now let's see.
