And so finding this comfortable way to lie.
Maybe the arms are splayed open.
The legs kind of resting out.
If you do get some discomfort in the back,
You can definitely bend the knees a little more.
Getting yourself to get really nice and cozy.
In this moment nothing else matters.
There's nowhere to go and there's nothing to do except just simply be.
Be here in this moment.
Take a long deep breath and as you breathe out just allow yourself to let go a little.
Preparing here for a yoga nidra practice.
Become aware of any sounds that are outside of this space.
Maybe distant sounds outside the building.
Allow your sense of hearing to range into the distance.
And then to gradually withdraw back into this room.
Develop your awareness of this room.
Your self lying on the floor,
The four walls,
The ceiling,
The floor.
Become aware here of your own breathing.
And just be conscious that you are in fact breathing.
There's no need to breathe in any particular way.
Awareness of your breath and awareness of your body.
Saying mentally to yourself,
I'm going to practice yoga nidra.
I'll stay awake and aware during my yoga nidra practice.
Take a moment here to connect to your heart space.
What is your heart's deepest longing?
Allow this to emerge just naturally,
Spontaneously.
Allowing it to come directly from your heart.
Creating this resolve here.
Repeating it in your mind,
We call this as sankalpa,
An intention.
Just repeat it in your mind three times in a present focused way.
As if it's something that is happening already.
Now we'll begin to rotate consciousness,
Becoming aware of different parts of the body,
Almost like we're taking a trip through the body.
You can allow your mind to jump freely from one part to the next.
It's okay if you don't hear all of the different parts of the body.
Starting with the right hand thumb.
Just notice the right hand thumb.
The second finger,
Third finger,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Right upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Shoulder,
Right thigh,
Knee cap,
Calf muscle,
Right ankle,
Heel,
Sole,
Top of the foot,
Right toes,
First toe,
Second,
Third,
Fourth,
Fifth toe,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Knee cap,
Calf muscle,
Ankle,
Heel,
Sole,
Ankle,
Top of the foot,
Left toes,
First toe,
Second,
Third,
Fourth,
And fifth.
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Heart center,
Navel,
Upper abdomen,
Lower abdomen,
Right inner thigh,
Left inner thigh,
Right outer thigh,
Left outer thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes,
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
The whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
The whole right leg,
The whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
The whole of the head together,
Whole of the back together,
Whole of the front together,
The whole body together,
Whole body together.
Become aware now of the meeting parts between the body and the floor.
Just concentrate on them for a short time.
Feel the meeting points between the body and the floor.
Bring your attention now to the soles of the feet.
Feel the skin on the soles of your feet,
From the heels to the tips of your toes.
Notice now the palms of your hands.
Feel the surface of the skin on the palms of your hands.
Feeling this on the hands and the fingers.
Feel the skin and also become aware of the lines on your palms and your fingers,
Doing so intensely with full awareness.
Then bring your awareness to your face.
Become aware of the skin on your face.
Feel the self-awareness of the skin on your forehead,
Cheeks,
Chin,
Any lines on your face,
The eyelids,
The meeting points of the eyelids,
And now the lips.
Feel the meeting points between the lips intensely with great feeling.
Now bring your attention to the natural breath.
Just becoming aware that you're breathing quietly,
Slowly.
Become conscious of your breathing and nothing else.
Concentrating on the flow of breath between the navel and the throat.
Just feel the breath moving along this passage.
As you inhale,
The air rises from the navel to the throat,
And as you exhale,
It falls from the throat to the navel.
Awareness of this.
And now become aware of the breath through the nostrils.
Natural breath flowing through the nostrils.
Even thinking of the breath as starting separately from a distance far away from you,
Drawing nearer and nearer.
Now practicing mental Nadi Shraddhana.
This is mental awareness of alternate nostril breathing.
Counting backwards from 108 down.
108,
Inhale,
Left nostril.
108,
Exhale,
Right nostril.
107,
Inhale,
Right nostril.
107,
Exhale,
Left nostril.
Continue counting on your own.
Mentally saying this to yourself as you practice.
If you start to lose count,
It's okay,
Just go back to 108,
Start again.
Full awareness of mental alternate nostril breathing and counting.
Staying awake and aware of breathing and counting.
And be mindful,
Try to talk with your mind.
Going to scratch the fridge.
And aware.
Become aware now of the Chittakasca.
This is that inner space that you see behind your forehead.
Becoming awareness of this space.
This is an infinite space that you can see that expands broadly and widely.
Become aware of this space.
Be totally aware but not too involved.
Observing it just as if you were watching a movie.
Just witnessing images or patterns or changes in light.
Just show up on the screen.
What you see is a projection of your subconscious.
If you see patterns it's just simply the way that your mind is manifesting.
Maintain awareness.
Now bring your awareness to your eyebrow center.
Focus your attention on the eyebrow center.
Just imagine that you're sitting in a meditative state.
Focusing right on the eyebrow center chanting the mantra om in synchronization with your breath.
You're sitting in a comfortable position doing this.
Awareness of sitting in the eyebrow center chanting om in time with the breath.
Visualize circles of om growing from the center of your eyebrow as you continue this practice.
And now bring your attention back to the eyebrow center only.
Understanding the visualization of yourself practicing a meditation.
Just noticing that eyebrow center.
Return your awareness now to the chitta kasha,
That space,
That inner space behind your forehead.
Noticing it high and low and side to side.
Watch the space carefully for any kind of colors,
Patterns,
Anything at all that might manifest itself here.
Doing so without any effort at all.
Just an awareness of watching.
Total awareness of watching with no involvement.
Continuing to watch this space and become aware of anything that spontaneously emerges.
Images,
Thoughts,
Even emotion.
Trying to become aware of these.
Become aware now of your resolve.
Remember that sankalpa,
That intention that you made at the very beginning of the practice,
The one that came straight from your heart center.
State this resolve three times in your mind in a present focused way.
I am peace.
I am love.
I am.
Become aware now of your breath,
The natural breath,
Just breathing.
Become aware of the breath through the nostrils.
Help total awareness of nostril breathing and continue practicing this.
Extending your awareness of the breath out to every single part of your body,
Every cell.
As you inhale,
Feel the life-giving force of this breath permeate through the whole body.
Take a long,
Slow,
Deep breath.
Become aware of your relaxed body.
Become aware of your physical body lying here on your mat.
Develop awareness of your surroundings,
The floor you're lying on,
The walls of this room,
The ceiling.
Beginning here to think about moving the body a little bit without moving it at all.
Just think about moving the fingers and toes and then slowly begin to invite in a little bit of movement here.
Just allowing it to organically unfold.
Maybe the fingers and wrists move,
Maybe the toes,
The feet.
Perhaps the head begins to sway side to side.
Maybe you decide to play with rocking the pelvis a little bit.
Maybe even circling the pelvis a little.
Here's we come to the end of our yoga nidra practice,
Bringing all of the awareness back to the body in the here and now.
If you'd like to,
You can raise the arms up over the head,
Giving yourself a big stretch.
Take a breath in.
Exhale it out.
Draw the knees in towards the chest and maybe rock yourself a little side to side.
Roll all the way over onto your side.
Just resting here.
See the head rest on the arm.
Place the hands down on the floor as you begin to float your way all the way up to sit.
The eyes may remain closed.
Allowing the body to sit tall,
Yet still having a feeling of ease here in the body.
Observing the breath.
Just notice how you feel within the body,
The mind,
The soul.
From here,
I invite you to place one or both hands over the heart.
So imagine that your palms are just kind of pressed against your chest,
As if you're kind of cradling your own heart.
From here,
I invite you to end this practice just by sending yourself a little bit of love and care.
If you'd like to,
You can repeat these words in your own mind after I say them.
Just kind of sending them to yourself in this act of tenderness.
May I be free from fear.
May I experience mental happiness.
May I feel physical wellness.
May I be at ease in my own well-being.
From here,
You can place your palms in front of the heart.
An act of gratitude to yourself for this practice.
I thank you so much for coming and sharing this practice today.
Namaste.
Namaste.
