Welcome to this yoga nidra.
Find your way into a comfortable position lying on your back.
You might like to have your knees slightly bent or supported with a cushion.
This will help alleviate any strain in the lower back.
If you are pregnant or for any reason you prefer it,
You may practice sitting upright or lying on your preferred side.
Make sure that you are warm enough and that your position is one that will be comfortable for the duration of the practice.
If you become uncomfortable,
Feel free to change position.
Allow your eyes to close and keep them closed until the practice has ended.
Bring awareness to the sounds around you.
Become aware of any sounds you can hear in this moment.
Let your sense of hearing run outward,
Searching for these soft distant sounds and following them for a few moments.
Move your attention from sound to sound without labeling the source.
Gradually bring your attention to the sounds that are closer to the sounds inside this building.
Gradually bring your attention to the sounds that are closer to the sounds inside this room.
Gradually bring your attention to the sounds that are closer to the sounds inside this room.
Without opening your eyes,
Visualize your body lying on the floor.
Without opening your eyes,
Visualize your body lying on the floor.
The position of your body.
Your clothes.
Your hair.
Your face.
It is traditional to make a sankalpa or resolve.
This creation of a sankalpa is about choosing to shape your mind in the way you want it to be.
Your sankalpa should be short in simple language.
I am or I will statements that reflect your deepest values.
So take a moment to create your sankalpa.
One simple powerful statement to yourself.
I invite you now to state your sankalpa clearly to yourself in your mind with feeling and full awareness three times.
We will now begin a systematic journey of sensory awareness throughout the body.
You will move your awareness to different parts of the body as soon as you hear them named.
Follow my voice.
The practice begins on the right side.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
The back of the hand.
Your wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Your waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
The sole of the foot.
The top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
The back of the hand.
Your wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bring your awareness to the back of the body.
The right heel.
The left heel.
The right calf.
The left calf.
The right thigh.
The left thigh.
The right buttock.
The left buttock.
The lower back.
The middle back.
The upper back.
The entire spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
The forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole face.
The whole head.
The whole head.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
The whole body.
It is time to repeat your San Calpa.
Repeat the same statement you made at the beginning of the practice three times to yourself in your mind now.
Draw your attention to the feeling of breath flowing in and out of your nostrils.
Note the change in temperature of the air as you exhale.
Draw your attention to your breath.
Develop awareness of your physical body.
Your body is relaxed and lying on the floor.
Feel your clothes on your body.
Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are in contact with the floor.
The backs of your heels.
Your calves.
Your thighs.
Your buttocks.
Your back.
Your shoulder blades.
Your arms.
Hands.
The back of your head.
Do not open your eyes just yet.
Visualize the surrounding room.
Visualize where you are in the room.
The room.
Lie here for a moment until you feel ready to move.
Start by bringing some movement to your fingertips.
Just get them wiggling.
Bring some movement to your toes.
Flex the feet back and forth gently at the ankles.
Rotate your hands at the wrists in one direction.
And then the opposite direction.
When you feel ready,
Allow your eyes to gently open.
Receive the light and colors in your line of sight.
As you bring some more movement to your body,
You might like to have a stretch out.
Maybe a yawn.
Hug your knees to your chest.
Give yourself a hug.
When you feel ready,
Roll over to your preferred side and pause there just for a moment.
Use your hands to press yourself up from the floor and find your way into a seated position.
The yoga nidra is now complete.
Thank yourself for following through and thank you for meditating with me,
Zen Monkeys.
Have a Zen day or a Zen night and be well.
