Okay,
So let's prepare for yoga nidra everyone.
Get nice and cozy and comfortable with your setup.
Okay,
So find yourself in shavasana.
Lie comfortably on your back.
And support yourself with as much as you need as you get ready for yoga nidra.
And during this preparation in shavasana,
Just give yourself this time as you adjust into stillness to allow your thoughts to slow down.
And for your body to find its own sense of stillness.
So you can adjust your props,
Adjust your clothing,
And adjust your posture one last time.
This way you can enjoy the practice of yoga nidra in perfect comfort,
Just as you are.
And allow your eyes to drift closed.
And allow them to remain closed throughout this practice of yoga nidra.
You can say silently to yourself,
I will not sleep.
I will remain awake for the duration of this session.
Just take a few moments here to take a few breaths.
Just feel the breath flow in and out of your body.
If you need a sigh to release any tension do that now before you drop into your stillness completely.
And as you lay here in shavasana,
Begin to become aware of the sounds and the distance.
Listen to the most distant sounds that you can hear.
And allow your sense of hearing to operate like a radar beam.
Searching out distant sounds and just tracking them for a few seconds.
Listen to the pure texture and quality of each sound as if you had never heard it before.
As if it were totally foreign and new.
Now intensify your perception of sound.
And gradually bring your awareness of the sounds closer and closer to you.
Listen to the sounds outside your building.
Listen to the sounds inside your room.
Listen to the most near sounds that you can perceive.
Now begins the practice of yoga nidra.
Remind yourself again by saying silently,
I will not sleep.
I will remain awake for the entire duration of this session.
Now is the time for your sankalpa.
This is your intention for doing this practice formulated as a short and positive affirmation.
Allow one to quietly arise for you.
You can discover it naturally.
Without forcing anything.
Allow this to be a short positive statement.
Silently repeat your sankalpa three times back to yourself.
Allow yourself to choose your own sankalpa for this practice.
Now we will go through the rotation of consciousness.
And you will rotate your awareness around the various parts of the body.
Just allow the mind to jump from body part to body part quickly.
And you can silently repeat the name of each body part after you have heard me say it.
Remain still,
Remain conscious and aware.
Begin by bringing your awareness to the right hand.
Your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Fifth finger.
The palm of the right hand.
The back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The right shoulder.
The right armpit.
The right waist.
The right hip.
The right thigh.
The back of the thigh.
The right kneecap.
The back of the knee.
The right shin.
Calf muscle.
Ankle.
The right heel.
The sole of the right foot.
The top of the foot.
The right big toe.
The second toe.
Third toe.
Fourth toe.
And fifth toe.
Awareness of the whole right side of the body.
Now bring your awareness to the left hand.
The left hand thumb.
The second finger.
Third finger.
Fourth finger.
And fifth finger.
The palm of the right hand.
The back of the hand.
The left wrist.
The lower arm.
The left elbow.
The upper arm.
The left shoulder.
The left armpit.
The left waist.
The left hip.
The left thigh.
The back of the thigh.
The left kneecap.
The back of the knee.
The left shin.
The calf muscle.
The ankle.
The left heel.
The sole of the left foot.
The top of the foot.
The left big toe.
The second toe.
Third toe.
Fourth toe.
And fifth toe.
The whole left side of the body.
Now bring your awareness to the crown of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The center of the brows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
And the left ear.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The right cheek.
The left cheek.
And the chin.
The throat.
The right collarbone.
The left collarbone.
The right chest muscle.
The left chest muscle.
The sternum.
The abdomen.
The navel.
And the groin.
Now,
Let's go to the major groups of body parts.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole of the back.
The hips.
The spine.
And the shoulder blades.
The whole of the front.
The abdomen and chest.
The whole of the front and back sides of the body together.
The whole body together.
The whole body together.
The whole body together.
Now draw your awareness to the natural current of your breath.
And allow yourself to just witness the soothing motion of your breath that flows in and out like a gentle wave.
As you feel your body rise up and down from the belly.
Feel the rib cage expand.
The air trickles through the nose.
And you just witness how you feel the breath.
Do you feel it more in one area of the body?
Does it have a texture?
Is there a color to your breath?
And allow yourself to just witness this connection to your life force energy.
Now continue to feel the breath move through your body.
And from this state of witnessing the breath.
Begin to consciously expand your breath.
And imagine that as you inhale.
You fill your torso up with water.
Just as if you could pour water into a glass and it becomes full.
And as you exhale you pour the water out of the glass,
Out of the torso of your body to become totally empty again.
Inhale,
Become full.
Exhale and become empty.
And just take this for a few moments of conscious exploration of your breath.
Now exhale completely and become empty.
And begin to count your inhale.
One,
Two,
Three,
Four.
Now exhale five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale five,
Four,
Three,
Two,
And one.
And continue with this breath on your own for a few moments of four count inhale and a five count exhale.
Exhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
And one.
Exhale five,
Four,
Three,
Two,
And one.
Now begin to let the breathing go.
And feel your body heavy,
Heavy in the floor.
Feel your body weighted.
As you feel the effects of gravity.
Feel your body as if it were sinking down past the floor.
And all the way down into the soil below the structure of your house.
Feel your body sinking down past the soil down into the earth.
Now feel expansive.
Feel yourself rise and lift up as if every part of your being can radiate in every direction of your existence.
And levity of your being as you grow and expand infinitely outward forever and ever.
Now feel yourself freezing cold,
As if you are standing in the Arctic tundra completely naked,
Shivering with ice on your skin.
Now feel yourself scorching hot,
As if you are standing in the middle of the Sahara Desert on the hottest day of the year with the sand burning underneath of your feet and the sun scorching your skin.
Now feel anger well up inside of you.
From the center of your chest,
Feel that moment of anger that you reacted and you couldn't stop yourself.
And now feel joy,
The absolute bliss of your being from the center of your chest radiate outward.
And again,
You can't help yourself but feel joy.
Now bring your attention to the floor of your pelvis at the base of your hips and begin to notice the energy there.
This is your first chakra.
Imagine a bright red glow here.
And now you can picture your favorite spot on earth.
Maybe it's a beach,
A trail somewhere,
Or even your own garden.
Remember a time when you felt at home.
And notice how your energy feels in this moment.
Remain awake and aware.
And imagine yourself that you are practicing yoga midra.
Now bring your attention to your lower abdomen at your navel center.
This is your second chakra.
Imagine a bright orange glow.
And then picture your favorite body of water.
And remember a time when you were able to go with the flow of any events in your life.
Now bring your attention to your solar plexus between your navel and the bottom of your ribcage.
This is your third chakra.
Here,
Imagine a bright yellow glow.
And now picture a time when you enjoyed feeling the sun on your skin.
And now remember feeling powerful in your life.
And notice how your energy feels in this moment.
Now bring your attention to your heart.
This is your fourth chakra.
Imagine a bright green glow.
And remember your favorite green space,
A forest,
Field,
Or garden.
What is something that you love without any reservations at all?
And notice how your energy feels in this moment.
Now place your attention on the center of your throat.
This is your fifth chakra.
And now imagine a bright sky blue glow here.
And just picture looking up into the clouds as if you were lost in the blue sky.
And remember a time when you felt that you spoke your truth and you trusted that you would be heard.
And now imagine how you feel in this moment.
And now move your attention to the center of your forehead.
This is your sixth chakra.
Imagine an indigo glow here,
An iridescent blue purple.
And picture floating high above in the atmosphere.
And remember a time of deep inner knowing.
And notice how your energy feels in this moment.
Now move your attention to the crown of your head.
This is your seventh chakra.
Imagine a violet glow reaching toward the heavens.
And picture yourself floating in space without an up and down or a right and left.
None of that exists.
And just remember a time when you felt connected to all things.
Notice how you feel in this moment.
And bring your attention to the feeling of energy through your entire body.
You may even feel energy outside your body.
And while energy is constantly changing,
It reveals that which is never changing.
And that is your awareness.
You can be unchanging awareness.
Be the unchanging awareness.
Now bring your awareness to the mind screen behind your closed eyes.
The Chitta Daksha.
And just notice what lies there after this chakra visualization.
Notice the colors,
The textures,
The sensations behind your closed eyes.
Notice if any scene plays out.
Remain awake and aware.
Remain detached from the scenes that play out.
And remind yourself that you are practicing Yoga Nidra.
Now begin to visualize that you are high up on a cliff.
You are on a high cliff top.
With very little vegetation and only dry dirt around you.
And you stand here surrounded by the vast expansive open sky.
And right in front of you is a small iron cauldron.
And as you stand here you begin to fill the cauldron with pieces of you.
From inside your heart.
The pain.
The fear.
The hate.
The tears.
The anger.
The sorrow.
Whatever your troubles are.
You fill this small iron cauldron.
And all of it is taken from your body.
And you feel it leaving as it enters the cauldron.
And you pick up this cauldron by its handles with both hands.
Swing it around.
You feel the muscles in your back.
The toes of your feet dig into the ground.
As you fling this cauldron over the side of the cliff with all of your might.
And you let out a mighty yell.
As everything that was in that cauldron like liquid disperses and separates into millions of tiny little droplets.
That spread far far out into the sky.
Slowly.
Until they are completely gone.
And disintegrated.
And you feel a sensation of weight being lifted from your heart.
It's replaced with lightness.
Happiness and contentment.
And you smile as suddenly you find yourself underneath of a waterfall.
And as the water pours down upon you.
It cleans you on the inside.
And fills up your heart with joy.
Remain awake and aware.
You are practicing yoga nidra.
We will now observe five minutes of silence.
Continue to remain still,
Relaxed and awake.
Let go of any tension.
Let go of your physical body.
And surrender.
Our five minutes begins now.
Thank you.
Thank you.
You you you you you you you you you you you you you you you you you Begin to bring your awareness back to your body lying in Shavasana Feel your breath and begin to recall your Sam Kalpa Repeat your Sam Kalpa with absolute faith and determination three times silently And again bring your awareness back into your physical body and begin to become aware of your immediate physical surroundings.
Experience the sensations of sound and touch,
The sounds of the world around you,
The touch of your clothing and the air on your skin.
And as you are ready take your time slowly and gently begin stretching and moving your body organically.
Take your time.
You can roll to one side and open your eyes to end this session.
The practice of Yoga Nidra is now complete.
