Hello and welcome to this Yoga Nidra practice.
Today we are casting a wide net over the accumulated tensions in our bodies and minds so we experience more optimal physical and mental health.
This practice goes beyond what we typically consider relaxing to systematically release muscular,
Emotional,
And mental tensions.
When this happens,
Relaxation becomes total.
All systems of body and mind attain deep rest and the body's natural healing processes are set in motion.
So let's begin.
Please get ready for Yoga Nidra by lying down on your back in the pose of Shavasana.
Your head,
Neck,
And spine are in a straight line and your body weight is even from left to right.
Your arms are a little away from the body,
Palms facing up.
Your legs are resting in their hip sockets with the toes falling out to the sides.
Use blankets to add a layer of warmth and security and pillows for comfort and support.
Take this time to become as comfortable as possible so you can remain steady throughout the practice.
Once you're settled,
Softly close your eyes and turn your attention inward.
In the practice that follows,
We will develop a feeling of total relaxation in the body.
It is not necessary to try and relax.
Simply let it happen.
No performance pressure,
No attachment to outcome,
And nothing you need to do except be in each moment as it comes.
Be gentle with yourself and know that you cannot do this practice wrong.
The more you do it,
The easier it will become.
Now bring about a feeling of peace,
Quiet,
And inner stillness.
Become calm and steady.
Feel the weight of your body supported by the earth.
Become aware of the existence of your physical body lying on the floor with total awareness of your body in perfect stillness.
Notice the places where your body is in contact with the floor.
Feel the gentle ebb and flow of your breath,
Smooth and rhythmic.
Keep on listening to me and know that you are breathing.
The practice of Yoga Nidra begins now.
Yoga Nidra practice begins and ends with the personal resolve or Sankalpa.
Send your attention into the center of your chest and listen to your heart as you give it space to share what is most important.
It could be a word like love,
Connection,
Or kindness that you can turn into a simple positive statement.
Examples of Sankalpa could be,
I am connected to myself and others,
Or I am kind and loving to myself.
If no Sankalpa is present,
Bring to mind your purpose for practicing today.
Please silently repeat your Sankalpa three times now.
Let go of your Sankalpa and prepare to rotate your awareness through the body.
Simply focus your attention on the part of the body I guide you to and remain alert.
Let your mind move freely and do not concentrate too intensely.
This is a process of awareness and letting go.
Become aware of the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back side of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right armpit,
Right side of the trunk,
Right side of the waist,
Right hip,
Right thigh,
Knee,
Lower part of the leg,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Send your attention to the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back side of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left side of the trunk,
Left side of the waist,
Left hip,
Left thigh,
Knee,
Lower part of the leg,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now send your attention to your pelvis,
Right sit bone,
Left sit bone,
Right hip,
Left hip,
Right kidney region,
Left kidney region,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back side of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right temple,
Left temple,
Right ear,
Left ear,
Bridge of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Upper jaw,
Lower jaw,
Tongue,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle part of the chest,
Upper abdomen,
Middle abdomen,
Lower abdomen.
Feel the whole right leg.
The whole left leg.
Both legs together.
Feel the whole right arm.
Whole left arm.
Both arms together.
Feel the whole back side of the body.
The whole front side of the body.
Feel the neck and the head.
Feel the whole body together.
The whole body together.
The whole body together.
Again,
We will repeat the same rotation to deepen relaxation and settle the body further into stillness.
Please send your attention to your right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back side of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right armpit,
Right side of the trunk,
Right side of the waist,
Right hip,
Right thigh,
Knee,
Lower part of the leg,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Send your attention to the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back side of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left side of the trunk,
Left side of the waist,
Left hip,
Left thigh,
Knee,
Lower part of the leg,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to your pelvis,
Right sit bone,
Left sit bone,
Right hip,
Left hip,
Right kidney region,
Left kidney region,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back side of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right temple,
Left temple,
Right ear,
Left ear,
Bridge of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Upper jaw,
Lower jaw,
Tongue,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle part of the chest,
Upper abdomen,
Middle abdomen,
Lower abdomen.
Feel the whole right leg,
The whole left leg,
Both legs together.
Feel the whole right arm,
Whole left arm,
Both arms together.
Feel the whole back side of the body,
The whole front side of the body,
Feel the neck and the head.
Feel the whole body together,
The whole body together,
The whole body together.
You now have complete awareness of the whole body.
Take a moment to notice how it feels to be fully in your body,
Embodied.
The body is the keeper of present moment time.
When the mind is quiet and the body is still,
This feeling of presence can deepen and grow.
Now gently guide your attention to your breath.
Notice its natural rhythm and flow.
Feel its effortlessness.
Allow your breath to be exactly as it is.
We will now count down from 27 to 1.
27 as you breathe in,
27 as you breathe out,
26 as you breathe in,
26 as you breathe out.
Continue counting like this until you reach 1.
With each exhale,
Release any remaining tension from your body.
If you make a mistake or lose your count,
Please start over again at 27.
Feel as if you're sinking deeper into stillness and relaxation with every passing breath.
You may begin.
Now wherever you are,
Let go of the counting.
Allow your breath and body to be as they are.
Your body is completely still,
Completely relaxed.
Only the breath continues to move.
Feel the aliveness that exists in the simple act of breathing when the mind and body are still enough to take notice.
You are now ready to enter a state of open meditative awareness.
When the body is put to sleep and the mind is awake,
Deep healing and transformation can take place.
Send your awareness to the space behind your forehead in front of your closed eyes.
Watch the darkness that you see there without concern.
You may see colors,
Shapes,
Patterns,
Or flashes of light.
Simply take note and continue watching.
If thoughts occur,
Notice them as well and continue watching.
Now allow your mind to dissolve and become one with this vast open space.
Anchor your awareness in your body,
Feeling fully present and alert.
Open yourself to discovering what is true and real for you.
You are connected mind and body,
Relaxed and aware,
And experiencing deep conscious rest.
Stay here for a few more moments now,
Fully immersed in the experience.
Come back to the sound of my voice.
In this place of inner quiet and receptivity,
It's time to repeat your sankalpa,
Exactly the same as you did at the beginning of the practice.
Bring it to mind and hold it in steady focus.
Silently repeat your sankalpa three times now.
Let go of your sankalpa and bring your attention back to your natural breath.
Notice the gentle movements of your body as you breathe in and as you breathe out.
Take a moment to notice how you feel now compared to the beginning of the practice.
This practice is not just about relaxation.
It's about creating a new tension-free equilibrium within yourself.
As you are ready,
You can slowly begin your return to movement.
Visualize the room around you and become aware of your surroundings.
Wiggle your fingers and toes and stretch in any way that feels good,
Slowly and mindfully waking up the body.
Take your time,
Move with intention,
And carry the effects of this practice with you for as long as you can.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat
