Welcome to Yoga Nidra for Beginners.
Yoga Nidra is the practice of finding that space between sleep and wakefulness,
Cultivating a deep relaxation.
It's okay to fall asleep,
And as you practice,
You may be able to stay in the in-between state longer and longer,
Which is where the deep healing relaxation is found.
To begin,
Find a comfortable position,
Preferably lying down.
Maybe put on some warm socks or cover yourself with a fluffy blanket.
Make sure you're on a comfortable yoga mat or bed,
Somewhere where you can stay for a while.
Close your eyes,
Take a deep breath in through your nose,
And slowly let it out through your mouth.
Bring your attention down to your feet,
Begin observing sensations.
You might notice the fuzzy blanket or warm socks,
Or maybe you feel on your feet the cool air outside of the blanket.
Just notice these sensations,
Not trying to change or judge anything.
Maybe you don't feel anything at all,
And that's okay.
Just allow yourself to be with the sensation of not feeling anything.
When you're ready,
Move your attention up to your ankles,
Calves,
Knees,
And thighs.
Observe the sensations you feel throughout your legs,
Not trying to change anything,
Just noticing.
If you notice pain,
Stiffness,
Or discomfort,
Don't judge or try to make it go away.
Just let it be.
Observe how all sensations rise and fall,
Shift and change.
No sensation is permanent.
Allow the sensations to be right now,
Just as they are.
Move your awareness into your lower back and pelvis,
Noticing the contact with the floor,
Softening and releasing as you breathe in.
Slowly move your attention to your mid and upper back.
Become curious about the sensations here.
You might notice the feeling of the furniture or the bed holding you up,
Gently cradling your body.
Shift your focus to your stomach and all of the internal organs here.
Perhaps you notice the weight of the blanket or the belly rising and falling with each breath.
As you continue to breathe,
Bring your awareness to the chest and heart,
Noticing your heartbeat.
Observe how the chest rises during the inhale and falls during the exhale.
Let go of any judgments,
Allowing your body to be just as it is.
On the next exhale,
Shift your focus to your hands and fingertips.
See if you can channel your breathing into and out of this area,
As if you're breathing in and out from your hands.
Move your awareness up into your arms.
Observe any sensations or lack of sensations that might happen here.
Maybe it feels different in your left arm than your right arm.
That's okay.
Just notice.
Letting those sensations be.
Move your awareness to the neck,
Shoulder,
And throat region.
We tend to carry a lot of tension here,
So you might feel tightness,
Rigidity,
Or holding.
Just be with those sensations.
Don't try and change.
Just feel and notice.
Begin to direct your attention to the scalp,
The head,
And the face.
Observe any sensations occurring here.
Maybe you notice the movement of the air coming in and out of your nostrils.
Maybe you notice tightness in the jaw.
Maybe you notice a smile on your lips.
Now bring your awareness into the entire body,
From the top of your head to the tips of your toes.
Notice the breath moving gently in and out.
Take a deep breath in,
And as you exhale,
Let go of any tension in your body.
Imagine a wave of relaxation flowing from the crown of your head all the way down,
Out the soles of your feet.
Allow your muscles to soften and release any stress.
Take a moment to reflect on an intention for this meditation.
What would you like to cultivate in your life?
What do you need right now?
This intention could be as simple as,
I am peaceful and calm,
Or I am strong and resilient.
Whatever your intention,
Repeat it silently to yourself,
Several times,
Letting the truth of it anchor deep in the core of your being.
Now bring your awareness to your thoughts.
Notice any recurring patterns or habits that come up.
Are there thoughts that are causing you stress,
Or holding you back from action?
As you observe these thoughts,
Imagine yourself stepping back from them,
Watching from a distance,
As if there are clouds in the sky.
As you breathe,
Notice how easily the clouds pass by,
Taking your thoughts with them,
Moving further and further into the distance,
Away from you and your body.
Bring your attention to your breath,
Inhaling and exhaling.
Feel the air come in and out of the nostrils or mouth.
Notice your chest and your belly moving up and down in a gentle rhythm.
Take some time to gently follow that rhythm,
Inhaling and exhaling.
If your mind wanders,
Gently bring it back to the inhale and the exhale.
As you continue breathing,
Visualize yourself in a peaceful and serene setting.
This could be a beach,
A forest,
A mountaintop.
Wherever you feel most free,
Use your senses to bring this scene to life.
What are the colours surrounding you?
What sounds can you hear?
What does it smell like?
What can you feel on your feet or on your cheeks?
Maybe the wind in your hair?
Is there a taste like seawater?
Allow yourself to fall deeper and deeper into this peaceful,
Relaxing setting.
Once again,
Repeat your intention to yourself,
Allowing the truth of the words to permeate your entire being.
Gently bring your awareness back into your body.
Take a few deep breaths,
Bringing life and energy back into your breath and body.
Gently wiggle your fingers and toes,
Taking your time,
Not rushing it.
When you feel ready,
Take a moment to notice how you feel and carry that sense of relaxation or peace and calm with you wherever you're going next.
You can gently open your eyes and go about your day.
