We're going to begin a practice of yoga nidra,
Which I'll call moksha nidra.
This is a guided deep relaxation of the body and mind with an emphasis on becoming completely free from effort.
This would be particularly useful to do at the end of your day to wind down and relax tension and prepare for sleep.
Or to do if you're having difficulty sleeping or if you've lost sleep and need to regather your own inner nectar with deep relaxation and rest.
You'll get the most out of moksha nidra by being in a restful,
Easeful position,
Lying in shavasana with your legs elevated,
Perhaps propping behind the back of your head with a folded blanket,
Or curled up on your side,
Or seated in a comfortable,
Supported chair.
Whatever position you're in,
You can allow your whole body to become easeful.
And we'll begin with a contemplation from Patanjali Yoga Sutra.
Prayatna shaitil yananta samapati bhyam To master yoga,
Abandon all effort and contemplate the infinite.
Be aware of the space around you,
Your whole environment,
Allowing that environment to be just as it is.
Be aware of that which you are leaning into,
Lying on,
Or sitting on,
That which is supporting your body.
And allow your whole body to lean into that support even more.
Allow your breathing to find an easeful pace.
Allow your breathing to continue for you on its own,
Without you even paying attention to it.
Become aware of your toes.
Be aware of all of your toes,
All at the same time.
And allow your toes to become free from effort.
Allow each and every toe to be free from effort.
Be aware of your feet,
Both feet.
Let both feet be free from effort.
Become aware of your ankles.
Allow both ankles to be free from effort.
Notice into your legs,
Being aware of your lower legs,
Into your knees,
Into and through the lengths of your thighs,
And into both hips.
Allow your legs and hips to be free from effort.
Allow all effort resolving,
Resolving through your toes and feet,
Legs and hips,
Free from effort.
Be aware of your torso,
Including the front of your pelvis,
Your low belly,
Your whole abdomen.
Into your chest,
Through the fronts of your shoulders.
Allow the whole front of your torso to be free from effort.
Be aware of your back,
Including the back of your hips and buttocks.
Into and through your low back,
Mid back,
And upper back.
Your whole back free from effort.
Be aware through your whole torso of all effort resolving,
Resolving into and through all the layers of your torso,
Including into the length of your spine.
From your tailbone all the way through the length of your spine.
Each and every vertebra free from effort.
Through your whole torso all effort resolving,
Resolving.
From your torso be aware of your shoulders,
Into your arms,
Hands,
Fingers and thumbs.
Allow each and every finger and both thumbs to be free from effort.
Free from effort.
Notice into both hands.
Allow your hands to be free from effort.
Let both wrists become free from effort.
Notice into and through your lower arms,
Elbows,
Upper arms and shoulders.
Allow the lengths of your arms to be free from effort.
Through your fingers and thumbs,
Your arms and shoulders allow all effort to resolve,
Resolve.
Free from effort.
From your shoulders and your torso notice into your neck,
Including into the inside of your throat.
Allow your neck and throat to become free from effort.
Notice into your jaw,
Your face.
Allow your whole face to be free from effort.
Notice around the sides of your head,
Into the back of your head,
Into the top of your head.
Allow your whole head to be free from effort.
And inside your head.
Allowing your brain to be free from effort.
Through your neck,
Face and head.
Feel all effort resolve,
Resolve.
Free from effort.
Allow your whole body to remain free from effort.
Abiding in rest.
In pure being.
With all effort resolved.
Abide in that.
With all effort resolved.
