Yoganidra has been translated as psychic or yogic sleep,
As if you are floating on a cloud,
You are taken to the place that lies between wakefulness and sleep.
You move your mind from beta to alpha to theta to a place of full potency.
Here you can explore the hidden layers of the mind as you practice sensory withdrawal and deep surrender.
Yoganidra is extremely restful as the brain produces theta waves associated with deep sleep.
It will take you into the parasympathetic part of your nervous system.
It can reduce anxiety and has even been used to alleviate symptoms associated with post traumatic stress.
Transition of consciousness through the points of the body both focuses concentration and touches on subtle and vital nerve reach points in the body.
And this Yoganidra will support you transitioning into a more relaxed,
Easeful,
Peaceful state.
Make yourself comfortable.
You can make a nest on the bed.
Ensure that your head is supported.
Make sure that you have comfort in your back.
And ensure that you have a light blanket available in case you get cold.
Now close your eyes.
Visualize the four walls of the room.
The ceiling.
The floor.
The surface supporting you and your body lying there.
Feel into your body from the inside.
Feel the clothes touching your skin.
Have a sense of the space around you.
Feel the support of the surface containing you.
The gravity from above giving your weight to your surface.
You are being held.
Make any final adjustments so you are at ease.
Move your awareness around your body like a spark.
Eyes.
Lips.
Jaw.
Relaxed.
Throat.
Chest.
Belly.
Legs.
At ease.
Feel your whole body start to relax.
Nothing to do.
Nowhere to go.
Just be here.
Don't worry if you drift in and out of consciousness.
It's perfectly natural.
When you drift away,
Come back to the sound of my voice.
Now set your intention.
What is your heart's greatest desire?
Maybe you wish for health,
Happiness,
Or less stress in your life.
Take a moment to think about this.
Now state it three times in the positive as if it has already happened.
For example,
I am able to deal with the stresses in my life easily.
Picture it as having already happened.
Listen for distant sounds.
Sounds radiating outward.
Sound to sound.
Not labeling or judging.
Closer sounds.
Sounds just outside.
No need to analyze.
Simply be a witness to them.
You are the witness.
Feel and calm.
Observing your body breathing.
Take a moment to find your safe haven.
A place you can return to at any stage where you feel secure,
Calm,
Loved.
Where in this place there is nothing to solve or fix or run towards or run away from.
Here.
Just be.
And observe the mind.
The thoughts and images.
Let them all happen and flow through you.
Let go of the past thoughts of the day.
They drift away along with your attention.
Be aware of your body breathing.
Begin to shape your breath.
Belly smooth.
No pauses.
Let your breath flow effortlessly.
Let your awareness sweep from the top of your head to your toes,
A wave of relaxation.
Now begin to count backwards on each exhale from 10.
As you count back,
Imagine that you are walking down a staircase.
With each step,
You get heavier and more relaxed.
And let go of the counting.
Bring your attention to your mouth,
Your lips,
Your tongue,
Roof of the mouth,
Floor of the mouth.
Feel your teeth as if they were floating in the gums.
Bring awareness to the inside of your cheeks and the taste in your mouth.
Feel your left and right temples,
Both of your ears.
Take your attention down into your ear canals and feel them deepen.
Bring consciousness to your earlobes and the skin around your ears.
Your forehead softens and smoothens as do the lines between your eyes.
Become aware of the hair on your head.
Now take your attention to your nostrils.
The right and left nostril and the bridge of the nose.
Sense aroma and movement of air into the nasal passage.
Bring your attention to your eyes now.
Let your eyes deepen and soften into the sockets.
The right and left eye become heavy like pebbles.
When you let go of sight,
Inner vision becomes brighter.
This inner vision,
Your deeper knowing,
Becoming more palpable and supporting you in this easeful state.
Sense your right hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Back of the hand,
Palm of the hand,
Wrist,
Elbow,
Right shoulder,
Right side of the chest,
Right armpit,
Right side of the waist,
Right thigh,
Knee,
Ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right heel,
Back of the leg,
Buttocks,
Relaxed.
Bring your attention to your left hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Back of the hand,
Palm of the hand,
Wrist,
Elbow,
Left shoulder,
Left side of the chest,
Left armpit,
Left side of the waist,
Left thigh,
Knee,
Ankle,
Top of the left foot,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left heel,
Back of the leg,
Buttocks,
Relaxed.
Feel both of your legs heavy,
Rooted,
And grounded.
Take your attention to the front of the body,
The soft spot at the base of the throat,
The chest,
Solar plexus,
And belly.
Feel your pelvis,
The whole front of the body light and spacious.
Take your attention to the back of the body,
The base of the neck,
Upper back,
Mid back,
Low back,
Sacrum,
And tailbone,
The entire back of the body at ease.
Feel your whole body lying there,
Supported.
Become a witness to your whole body as if you were looking at yourself from above.
As you relax,
Effort,
Feel the breath rise and fall of its own accord.
The practice of yoga nidra is complete.
When you are ready to come back,
Slowly deepen your breath,
Allow the inhales and exhales to support the energy flowing through your body.
Slowly move your fingertips to the thumbs.
Move your toes.
Rotate your wrists and ankles.
Slowly allow your body to roll onto one side.
Resonance feels here until you feel ready to come back into the here and now.
