Welcome to Yoga Nidra.
I am Lisa and I'm gonna guide you through this practice today.
Lie down on your back and come into the pose that we call Shavasana.
In this position you simply lay down straight from your head to your toes and completely let go of every muscle and every tension in your body.
Your feet are slightly apart.
Let them fall open to the sides.
Your arms are lying slightly away from your body with the palms facing up.
Move and adjust everything,
Your body,
Your hair,
Your clothes until you're completely comfortable.
During our Yoga Nidra practice we try to refrain from movement.
If you feel the need to move,
Do so or try to move with full awareness.
Now close your eyes gently and keep them closed throughout the practice.
Take a deep breath and as you breathe out feel all the stress and tension release.
With every breath out feel all the worries flow out of you.
Take a deep inhale and a deep exhale three times.
In this practice you develop the feeling of deep relaxation in your body.
It is not necessary to make any movements or force the relaxation of your muscles.
Simply let go and surrender to the earth and the surface you're lying on.
When relaxation becomes deep,
Sleep might come,
Try to stay awake and aware.
During Yoga Nidra you're functioning on the levels of hearing and awareness and the only thing you need to do is to follow my voice.
Try not to analyze or judge the instructions.
Simply follow my voice with full awareness.
Now is the time for your San Calpa,
Your personal resolve.
It is an intention formed by the heart and by the mind,
A solemn vow that will manifest in your life with practice.
Think of a positive present tense statement that begins with I am and repeat it silently in your mind three times.
We are beginning a trip to the different parts of the body.
Please repeat the name of the body part after me in your mind and become aware of it.
Keep yourself aware and relaxed.
The practice begins with the right side.
Become aware of the right side of your body.
Second Handsome.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Armpits.
Waist.
Hip.
Right thigh.
Knee.
Calf muscle.
Ankle.
Right heel.
Right sole.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
Fifth.
To the whole right side of the body.
Now go to the left side of the body.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpits.
Waist.
Hip.
Left thigh.
Knee.
Calf muscle.
Ankle.
Left heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
Fifth.
To the whole left side of the body.
Now to the back.
Right shoulder.
Left shoulder.
Right shoulder blades.
Left shoulder blades.
Right lower back.
Left lower back.
Right buttock.
Left buttock.
Spine.
The whole back together.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eye.
Left eye.
Right nostril.
Left nostril.
Tip of the nose.
Right cheek.
Left cheek.
Right ear.
Left ear.
Upper lip.
Lower lip.
Chin.
Throat.
Right side chest.
Left side chest.
Middle of the chest.
Navel.
Lower part of the navel.
Upper part of the navel.
Right side of the navel.
Left side of the navel.
Whole abdomen.
Whole right leg.
Whole left leg.
Both the legs.
Whole right arm.
Whole left arm.
Both arms.
Whole back.
Buttocks.
Spine.
Shoulder blades.
Head.
Both eyes.
Facial muscles.
Throat.
Chest.
Optimal.
Trunk of the body.
Head.
And the whole body.
The whole body.
The whole body.
Through your whole body in perfect stillness and calmness.
Now become aware of your natural breath.
Feel the flow of your breath.
In and out of your lungs.
Don't try to change the rhythm.
Let your breath flow naturally.
Your breath is natural.
Automatic.
Spontaneous.
Maintain awareness of your breath.
Complete awareness of your breath.
Now become aware of the movement in your navel area.
Feel your navel movement.
Your navel is rising and falling with every breath.
With every breath your belly expands and contracts.
Be aware of this movement together with your breath.
Make sure that you are aware.
Now shift your attention from the navel to your chest.
And feel that the chest is rising and falling slightly with every inhalation and every exhalation.
Become aware of this movement.
Gently shift your awareness to the throat.
Become aware of your natural breath.
Moving in and out of the throat.
Be aware of your breath inside your throat.
Now become aware of the breath moving in and out of your nostrils.
Feel each incoming breath and outgoing breath and allow the breath to flow naturally.
Now is the time to get back to your resolve.
Please repeat the same Sancoppa you took at the beginning clearly with awareness three times in your head.
Let go of all efforts.
Go of your mind.
And slowly become aware of your breath.
Your natural breath.
Your body is lying totally relaxed on the surface beneath you.
Become aware of your body from the top of your head to the tip of your toes.
Start to visualize a room around you.
Become aware of your surroundings.
And just lie quietly for some time.
Keep your eyes closed.
Slowly start moving your body.
And bring some gentle movements in your fingers,
Your toes.
Maybe move your head gently from side to side.
Or give yourself a good long stretch.
Take your time.
There's no need to hurry.
And when you feel ready and completely awake,
Roll onto your right side.
And sit up slowly.
The practice of Yoga Nidra is now complete.
