Welcome to Yoga Nidra.
Yoga Nidra is the art of conscious relaxation,
Dynamic sleep in which the body is at rest while the mind is awake.
Take a few moments here to find your Shavasana pose.
Lay down on your back.
Your feet are about three feet apart.
Your arms are rested at the side of your body.
Palms face up.
Make any last-minute adjustments now until you are completely comfortable.
Allow yourself to find stillness.
Allow your eyelids to soften as you close the eyes.
Begin to evaluate the current life that you are living now.
As we do this,
Many of us bring to mind something that we would like to change or improve,
Maybe even something that we desire in life.
When you find this part of your life that you would like to change or improve,
Create a short positive statement for it.
We call this a sankalpa.
An example of a sankalpa is,
I am joyful or I am loving.
Whatever your sankalpa may be,
Go ahead and mentally repeat it to yourself three times now.
We will begin to rotate consciousness over the body.
Whatever part of the body my voice says,
Mentally repeat it to yourself,
And at the same time take your awareness to that part of the body.
Remember,
The body remains still and only the mind moves.
Bring your awareness to the right side of the body,
The right hand,
The right thumb,
The second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the right hand,
Center of the right palm,
Right wrist,
Right forearm,
Elbow,
Upper arm,
Underarm,
Right waist,
Right hip,
Right thigh,
Knee,
Calf.
Bring your awareness to the right ankle,
Right heel,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the left side of the body,
The left hand,
The left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the left hand,
Center of the left palm,
Left wrist,
Left forearm,
Elbow,
Upper arm,
Underarm,
Left waist,
Left hip,
Left thigh,
Knee,
Calf.
Bring your awareness to the left ankle,
Left heel,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the entire right arm,
The entire left arm.
Become aware of both arms at the same time.
Bring your awareness to the entire right leg,
The entire left leg.
Become aware of both legs at the same time.
Bring your awareness to the entire body,
The entire body,
The entire body.
Take your awareness to the breath at the navel,
Try not to control it,
Just witness it.
As you inhale,
The navel naturally rises,
And as you exhale,
The navel naturally lowers.
Again,
Just being a witness to your breath at the navel.
Again,
Just being a witness to your breath at the navel.
As you continue to follow the breath at the navel,
Begin to mentally count backwards from 27 to 1.
If you lose your place,
Just begin again at 27.
If you reach 1 before you hear my voice again,
Start over at 27.
Slowly repeating to yourself,
27 navel up,
27 navel down,
26 navel up,
26 navel down.
Continue here at your own pace until you reach 1.
Again,
Just being a witness to your breath at the navel.
Again,
Just being a witness to your breath at the navel.
Begin to imagine that the entire body is becoming very heavy.
The body is very heavy.
You are so heavy that you are sinking into the ground.
Now,
Begin to imagine that you are becoming very light.
You are weightless.
You are so light you can float off the ground.
As you continue to float,
You float to the highest,
Most beautiful mountain that you have ever seen.
You find yourself standing atop of the mountain.
You notice that you are above the clouds.
The crisp,
Cool,
Mounting air gently whistles by.
You watch the sun as it begins to peek through the clouds.
Your entire body soaks in the warmth from the sun.
Using the creative power of your imagination,
Bring to mind a coconut tree,
A mango tree,
An avocado,
An apple,
Cherry blossoms,
A bouquet of red roses,
A field of wildflowers,
Snowcapped mountains,
A mountain range,
A forest,
An elephant,
A dog,
A cat,
A beach,
Strawberries,
Peaches.
Bring your awareness to your third eye center,
The space between the eyebrows.
As you witness the mind space,
Try not to think of anything.
Notice the quiet.
If any thoughts come up,
Acknowledge them,
Disengage from them.
Let these thoughts go.
If no thoughts come up,
Appreciate the quiet,
The silence,
The stillness.
Now,
Bring to mind your sankalpa that you set at the beginning of this practice.
Mentally repeat it three times to yourself.
Bring your awareness back into the body,
Back into the room that you are laying down in.
Notice any sounds,
Noises,
Any feelings or sensations in the body.
Slowly begin to move your fingers and toes,
Taking the arms overhead and stretching the arms,
Stretching the entire body.
Take a deep inhale through your nose and exhale through your mouth.
Do this three more times.
You have now completed the practice of yoga nidra.
Namaste.
