Yoganidra is the practice of sleep but with a seed of awareness.
Our goal isn't to fall asleep but to hover in that space where we are receptive and can tap into the reality of who we are beyond movement,
Labels and words.
You want to be as comfortable as you can be so maybe turn out the lights and lie down on your back either on a mat or even on your bed.
If you have a bolster it's nice to place it underneath the knees and to cover yourself with a blanket.
A pillow under the head and one over the eyes would also be nice here.
You can also use a sweater to cover your eyes and use props from around your home.
Make any last adjustments you need.
The heels are separated just a bit wider than hip distance apart.
Your arms can be by your sides with your palms face up.
You can adjust the shoulder blades just a little bit underneath you and find a nice gentle curve of the neck.
You can kind of nod your head yes and no like a little bobble head doll until you find that really sweet balance where you have a little breeze under your neck.
The forehead can be soft,
The jaw can unhinge and the lips might even part as the tongue falls into the floor of the mouth.
Let's close our eyes.
Use any conscious control of the breath so you're not having to do any kind of yoga technique.
Just become aware of the movement that remains as the breath easily moves in and out.
You might notice a gentle rise and fall of the belly as you breathe.
Start to silently count back on your exhalations from 10.
So next time your belly falls silently feel 10.
The next time it falls 9.
The next exhale 8.
Letting go of a little bit more tension each time.
If you get lost it's okay,
Simply start again.
If you finish early just start again,
No effort.
Now relax your counting no matter what number you've gotten to.
Don't effort with the breath at all.
Relax even a bit deeper.
You might notice the breath no longer reaching down into your belly but the breath just moving in the chest.
Feel this tiny little puff of breath as you relax even deeper.
Release any effort or trying.
You might not even feel the breath move down into the belly.
Just focus on the breath that remains in the chest.
Focus on the tiny little puff of breath as it moves in and out.
As you relax even deeper,
Still you might become aware of the movement of the breath in the walls of the nostrils.
You might even remember or recognize that you are not the breather,
You are being breathed.
Move that awareness now through the body.
I'll name different parts of the body for you just to drop your attention into.
There's no need to move these parts or feel anything in particular.
Just become aware of your right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Right forearm,
Upper arm,
Right shoulder,
Underarm,
Right ribs,
Right waist,
Right hip,
Right groin,
Right thigh,
Right knee,
Right shin,
Right ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Left forearm,
Upper arm,
Left shoulder,
Underarm,
Left ribs,
Left waist,
Left hip,
Left groin,
Left thigh,
Left knee,
Left chin,
Left ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back of the head,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
Right heel,
Left heel,
Your spine,
Pelvis,
Lower belly,
Upper belly,
Right chest,
Left chest,
Center of the chest,
Throat,
Chin,
Bottom lip,
Top lip,
Space between the lips,
Tongue,
Roof of the mouth,
Right cheek,
Left cheek,
Right ear,
Left ear,
Tip of the nose,
Bridge of the nose,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Forehead,
Crown of the head,
Feel the entire back of the body,
Feel the entire front of the body,
Feel the whole body resting here,
Feel the whole body resting,
Begin to visualize now in the very center of your chest,
Deep back behind the breastbone,
Snuggled between your lungs,
The four-chambered mansion of your own heart,
A glow,
A light,
An almond-shaped flame about the size of your thumbnail,
Illuminating the heart,
Visualize or feel the light grow brighter,
Warmth and luminosity beginning to radiate out in all directions,
This light grows so bright and radiant,
It begins to even feel the space around you,
As if you are held in that light,
This golden light radiating out surrounds the body as if you're resting inside of a golden egg shape,
This light carries with it every peace,
Every healing,
Every love,
This light is you and you are it,
Rest in that awareness,
In that remembrance of who you are,
For a few more minutes.
Love you.
Please feel free to remain here as long as possible.
And when you are ready,
You will wake your body gently,
Rolling to one side,
And lazily you will come back to sit up,
Moving this practice and remembrance of who you are into your life.
Namaste.
