You know what to do.
Find a comfortable space to lay down,
Turn off your notifications and allow yourself to arrive to this present moment.
Please lie down on your mat.
We will now prepare for yoga nidra.
Relax your body and find a comfortable position.
If needed,
Use blocks,
Pillows or blankets to support you during this time.
Please get as comfortable as possible.
During yoga nidra,
There should be no movement.
Simply lie on your back with your palms facing up,
Your feet flopped open to the side.
Close your eyes.
Please keep your eyes closed for the remainder of the practice.
Allow your body to come into a complete state of relaxation.
Bring your attention now to your breath.
Exhaling any stress,
Worries,
Fears or preoccupations out.
Repeat this three more times,
Inhaling,
Letting the body fill,
And exhaling,
Letting it all go.
During your practice of yoga nidra,
You will experience a deep relaxation throughout your entire body,
From your head to your toes.
There is no need to force any muscles to relax.
It will happen naturally.
Simply follow my voice and let the practice guide you.
Try your best not to fall asleep.
Make a promise to yourself now and silently in your mind say,
I will not fall asleep.
I will remain awake throughout the practice.
During yoga nidra,
Your senses will connect on a hearing and awareness level.
The most important thing for you to do is to follow my instructions.
I will guide you throughout the practice.
Please know that thoughts and distractions are normal.
Don't judge them or hold on to them.
Simply notice them and let them go.
If you find it challenging,
Don't worry or overthink.
Naturally the thoughts will pass and float away.
Stay connected to your breath and find a sense of calmness and peace.
Now shift your attention to your body.
Scan your entire body from head to toe.
Notice if you hold any tension in your body.
See if you can let the tension go.
Allow yourself to sink in to comfort and stillness.
Now become aware of the practice of yoga nidra.
You can mentally repeat,
I am aware.
I am going to practice yoga nidra.
The practice of yoga nidra begins now.
Bring your awareness inside.
You are now going to set an intention for the practice.
This is called the sankalpa.
Direct your focus and attention to your inner intuition and wisdom.
Let your intuition reveal your sankalpa.
State your sankalpa as an affirmation in the present.
State it with conviction and emotion.
Whatever you decide,
State it in the positive and present.
Mentally repeat your sankalpa three times.
Planting the seed deep within your subconscious mind.
Knowing that over time it will manifest.
Now direct your attention to your physical body.
We will begin a rotation of consciousness.
You will focus on each part of the body individually.
Feel each part and visualize it in your mind.
Allow your awareness to travel swiftly.
Establish a deep sense of connection and awareness to each part of the body.
We will start on the right side.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Right palm.
Right hand.
The top of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right waist.
Right hip.
Right thigh.
The kneecap of the right leg.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
Top of the right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
All five toes together.
Now bring your attention to the left side.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left palm.
Left hand.
The top of the left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
The left armpit.
Left waist.
Left hip.
Left thigh.
The kneecap of the left leg.
The calf muscle.
Ankle.
The heel.
The sole of the left foot.
The top of the left foot.
The big toe.
The second toe.
The third toe.
The fourth toe.
The fifth toe.
All five toes together.
Move your attention now to the back.
Feel the entire back.
Back of the head.
Neck.
Right shoulder blade.
Left shoulder blade.
The entire spine.
The right buttocks.
The left buttocks.
Feel now your abdomen.
The navel.
The right chest.
Left chest.
Throat.
Chin.
Lower lip.
Upper lip.
Teeth.
Tongue.
Tip of the nose.
The entire nose.
Right cheek.
Left cheek.
The right ear.
The left ear.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Forehead.
Top of head.
Move your focus now to the lower limbs.
Feel the entire right leg.
The entire left leg.
Both legs together.
Broaden your focus to encompass the entire back of your body.
The entire back of the body.
Feel now the entire front of the body.
Expand your awareness now to feel the whole body.
The whole body.
Fully aware of the whole body.
Sense your entire body resting on the floor.
Feel your weight supported by the floor.
Visualize your entire body lying perfectly still on your mat.
As if you were observing from above.
Sensing your entire body resting on the floor.
Feel the weight of your body supported by the floor.
Visualize your entire body lying perfectly still on your mat.
Feel now the meeting points between the back of your head and the floor.
The shoulder blade and the floor.
The elbows and the floor.
The back of the hands and the floor.
The buttocks and the floor.
The calves and the floor.
The heels and the floor.
Awareness of all the meeting points between the body and the floor.
The sensations of these points simultaneously,
Evenly.
Please do not sleep.
Switch your attention to your eyelids and feel the narrow line.
The meeting point between the upper and lower eyelids.
Feel the sharp points where they meet.
Intensify the awareness between the eyelids.
And now bring your attention to the lips.
And notice the lines between the lips.
And now draw your attention to your breath.
Draw your attention now to the inhale and exhale.
Notice your breath and how it enters and leaves your body.
Feel each inhale and exhale as it travels through your entire being.
Witness how your inhale seamlessly becomes an exhale.
The cycle of the breath.
Notice as the air enters into your nostrils and then leaves the nostrils.
With each inhale,
Feel your navel lift up.
And with each exhale,
Feel the navel come back down.
Allow your breath to flow from your feet to the top of your head.
Bringing calmness and clarity to your mind.
Each inhale revitalizes your system with inspiration,
Prana,
And life force.
Each exhale,
You cleanse and let go.
Getting rid of what no longer serves you.
Continue breathing at your own comfortable pace.
And now we will practice a mental version of alternate nostril breathing.
The body will remain still.
The breath will be easy.
No force,
No strain.
Begin to visualize the breath moving in through the right nostril.
And moving out through the left nostril.
In through the left.
And out through the right.
Allow the breath to be as easy and soothing as possible.
In through the right.
Out through the left.
In through the left.
Out through the right.
Imagine now that the breath moves in from below the nostril.
And travels all the way up to the center of the eyebrows.
The middle point of your brain.
Your third eye.
Then watch the breath as it falls from the center of your brain all the way beyond the tip of the nostril.
See the breath move from nostril to third eye.
Third eye to nostril with ease.
And now let go of the practice.
Let the alternate nostril breathing fall away.
Let it all dissolve.
And return to your natural breath.
Bring your awareness to the entire body.
As if your whole body is being bathed in a warm golden light.
The light is soothing.
Calming and healing.
Let this golden light wash away any tension or heaviness.
See the golden light envelop you.
With this golden light,
See yourself now standing on a peaceful meadow at sunrise.
The air is cool and fresh.
The sky is painted in soft hues of pink and orange.
Feel the grass beneath your feet.
And feel the gentle rays of the sun hitting your skin.
As you stand in the meadow,
Feel a deep connection to the earth beneath you and the sky above.
Peace and clarity fill you.
Stay here,
Absorbing the beauty,
The serenity,
And the glow of the morning sun.
Bring your attention now to the space in between your eyebrows,
The third eye.
Allow your mind to focus on the images I described to you.
See them clear and vivid in the best way you can.
Know that it's perfectly fine if you are unable to see anything or visualize something different.
Just repeat mentally the images I repeat to you.
See a burning candle.
Waves in the ocean.
Blue sky in the evening.
A dark night.
A ship sailing on the high seas.
A burning candle.
Torrential rain.
Egyptian pyramid.
A galloping horse.
A small hut in the woods.
A dove.
Burning fire in the bush.
Stormy night.
Full moon.
A mountain stream.
A lonely rock in the mountains.
A big garden of blooming flowers.
Rising sun.
Stars at night.
Keep your awareness focused on your eyebrow center.
See a large lake.
A lotus flower.
People swimming.
A cross above the church.
Chirping birds.
Elephant.
Ship at sail.
Full moon.
Stars at night.
Bell ringing.
Waves on the ocean.
Cobra.
Refreshing cold bath in the mountain stream.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless eternal sea.
The restless eternal sea.
Waves breaking on a deserted beach.
Keep your awareness focused on your eyebrow center.
Visualize the rising sun.
Fog all around.
Pink rose.
Sunflower.
Tomato.
Drizzling rain.
Chirping birds.
Elephant.
Cobra.
People swimming.
Sailing boat.
Lotus.
It is now time to complete the practice.
Become aware of your whole body.
Think,
I am practicing yoga nidra.
Visualize your whole body lying on the floor.
Begin to become aware of yourself.
Now repeat your sankalpa three times.
Use the same resolve you made at the beginning of the practice.
Do not change it.
State it with full awareness and feeling.
Connect with the sensations it evokes.
And then bring your awareness back to your breath.
Feel your belly rise and fall with each and every breath.
Becoming aware of your physical body.
Becoming aware of your physical body lying on the floor in savasana.
Practicing yoga nidra.
As a result of this practice,
Your whole body,
The physical,
Mental,
Emotional,
And spiritual levels of the body have become quiet,
Tranquil,
And peaceful.
You are revived and energetic.
Begin to become aware of your environment,
The room,
And the surroundings.
Hari Om Tat Sat.
The practice of yoga nidra is now complete.
Thank you so much for practicing yoga nidra with me.
Sending you so much love and light.
