Welcome to this yoga nidra.
Take some time now to get comfortable.
Gather any props,
Pillows,
Or blankets that will support your rest.
As you get settled,
Notice your surroundings.
Notice the room.
Notice the light.
Notice how it feels to be settling in.
Allow your breath to just be what it is.
Feel the inhale.
Feel the release of the exhale.
Take a bigger breath in,
And then let it go.
Besides the sound of my voice,
What other sounds can you hear?
Become aware of sounds in the distance.
Become aware of the most distant sounds that you can hear.
Move your attention from sound to sound,
Without attempting to identify them.
Gradually bring your attention to closer sounds.
Sounds just outside the room you're in.
And now to sounds in the room.
Sense the room.
Visualize the four walls,
The ceiling,
The floor,
Your body resting.
See your body resting.
Become aware of the existence of your physical body in its resting state.
Awareness of your body lying in stillness.
Become aware of all the physical meeting points between your body and your body.
And the surface you are resting on.
Become aware of the natural breath.
Become aware of the natural spontaneous breath without concentrating.
Feel the fullness of the inhalation and the surrender of the exhalation.
With each breath becoming more centered.
It is more than enough to simply be here.
It is more than enough to simply be here.
You might say those words to yourself right now.
It is more than enough to simply be here.
Bring your awareness now to your mouth.
Notice taste,
Moisture or dryness.
Bring your awareness to the base of your throat.
Swallow.
Sense the skin of your face.
Sense your nose and your cheeks.
Sense the aroma inside the nostrils.
Sense your eyes beginning to rest.
Now bring your awareness to your right hand.
Sensing the energy of the right hand.
The wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Ribs.
Waist.
The right thigh.
Knee.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Feel the whole right side of the body.
Feel the whole right side of the body.
Now bring your awareness to the left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Ribs.
Waist.
The left thigh.
Knee.
Heel.
Sole of the left foot.
Top of the foot.
Feeling the whole left side of the body.
The pelvis.
Buttocks.
Lower back.
Mid-back.
Upper back.
Back of the neck.
Back of the head.
Ears.
Throat.
Right side of the chest.
Left side of the chest.
Middle of the chest.
Belly.
Whole spine.
Sole of the foot.
The whole head.
Right arm.
Left arm.
Both arms together.
The right leg.
The left leg.
Both legs together.
Whole front of the body.
Whole back of the body.
Become aware of the whole body.
The entire body.
The entire body.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Let the rhythm be what it is.
The breath is natural,
Automatic.
There's no effort.
Maintain awareness of your breath.
Complete awareness of the breath.
Now concentrate on your breath.
Concentrate your awareness on the movement of your belly.
Concentrate on the rising and falling with every breath.
With each and every breath,
It expands and contracts.
Belly rising.
Belly falling.
Concentrate on this movement with your breath.
I'll begin to list images now.
Allow yourself to let go of any stories the mind connects with them,
And feel free to pass over any of them.
I'll move at a steady pace.
Let your mind move from image to image.
The ground in a garden.
Babbling brook.
Blazing bonfire.
Whispering wind.
Empty expanse.
Awareness.
Random emotion.
Touch of a kitten.
Taste of a grapefruit.
Smell of a rose.
Sound of thunder.
Flash of lightning.
Random thought.
Connection to everything.
Allow yourself to witness whatever arises in your inner vision.
Now visualize yourself wading in warm water.
Hearing the water move around your body.
The sound of water.
The sun is warm on your skin.
It seeps into you,
Into your muscles and bones.
Water seeping into the body.
You feel enveloped by its fluid warmth.
It's a balm.
Loosening bands of stress.
Relieving cords of tension.
Your body expands and contracts slowly as you breathe in its rays.
Warmth.
Ease.
Warmth.
Ease.
Release.
It is more than enough just to be here.
Again,
You might say that to yourself,
Those words,
It is more than enough just to be here.
Begin to listen once more to all the sounds that you can hear in this moment.
Allow each sound to bring you back into the space that you're in.
Moment by moment.
Sound by sound.
Can you hear the sound of your breath moving in and out of your body?
Can you feel your breath moving in and out of your nostrils?
Sense the belly expanding with each inhalation and relaxing with each exhale.
As your awareness of the breath deepens,
Become aware of the physical body resting in yoga nidra.
Visualize your body lying on its surface.
Visualize your location in the room.
See the other furnishings of the room.
Visualize the sounds in the room with your mind's eye.
And become aware of the time of day.
When you're ready to bring conscious movement into the body,
Begin by wiggling the fingers and the toes.
Move the hands and feet a little and slowly stretch the arms and legs.
Lift one leg at a time and slowly roll over onto your side.
As you are ready,
Press yourself up and let your head come up last.
The practice of yoga nidra is now complete.
