Start by laying on your back in Shavasana.
Take your time to get completely comfortable.
Allow your eyes to close.
Start to feel your breath in your belly.
As you inhale,
The belly expands.
As you exhale,
The belly falls.
Feel the gentle rhythm of your breath in your navel.
Inhale belly expands.
Inhale belly falls.
And then feel your body laying on the ground or mat or bed.
Feel yourself in contact with the surface below.
Maybe through the back of your head,
Shoulders,
Hips,
Heels.
Feel the points of contact between you and the surface.
Feel your weight releasing into these points.
Feel yourself being held by the earth below.
We will now start the practice of Yoga Nidra.
As we see a part of the body,
Imagine,
Feel or sense it.
As we rotate our awareness through the body,
Let your mind soften,
Relax.
And if you miss some parts or drift off,
That's completely okay.
When you feel my voice again,
Bring yourself back and join us.
Start by feeling your right hand.
Feel your right thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Right palm of the hand,
Back of the hand.
And your right wrist,
Right lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Right side of the belly,
Right hip,
Right upper leg,
Knee,
Lower leg,
Ankle,
Foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now feel your entire right side of the body as if there's a line dividing your right and the left.
You only the right side.
Deeply relaxed.
Get settled,
Get alive and dancing with subtle energy.
Now bring your attention to the left side.
Feel your left thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Left palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of the chest,
Belly,
Hip,
Upper leg,
Left knee,
Lower leg,
Ankle,
Foot.
Feel your left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel your entire left side of the body as if there's a line dividing the right and the left.
Feel only the left side.
Deeply relaxed,
Settled,
If there's an aliveness in each and every cell of the body.
Now bring your attention to the front side of the body.
Start with the forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Nose,
Left eye,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Jaw,
Throat,
Chest,
Belly,
Pelvic floor,
Left side.
Feel your entire front side of the body deeply relaxed,
Settled,
If there's a subtle energy,
Each and every cell.
Now bring your attention to the back of your body.
Feel your buttocks,
Lower back,
Mid back,
Upper back,
Shoulder blades,
Back of the neck,
Back of the head,
Your entire backside of the body.
Relax at ease.
Dancing with subtle energy,
The eyes vibrant.
Now feel your whole body,
Your whole body from the top of your head to your fingers and toes.
From the right side and the left,
The front and the back.
Your whole body deeply relaxed,
Settled,
Yet alive with subtle energy,
Vibrant energy.
Each and every cell in the body.
Now a deep sense of ease,
Well-being to flow through your physical,
Mental and emotional body.
Deep sense that everything is okay right here,
Right now.
Feel this contentment seep deeper and deeper into your body.
Notice how this sense of ease and well-being feels in the top of your head.
How does it feel in the forehead and eyes?
Feeling it in your face,
Your jaw,
Subtleness in your throat,
Shoulders,
Upper arms,
Your elbows,
Lower arms,
Arms of the hands.
What does this sense of well-being feel to you in your chest,
Your ribcage,
Your lungs,
Your heart,
Your upper back?
What does the cleanness and well-being feel in your belly,
Intestines,
Lower back?
How does it feel in your stomach flow?
Feeling the sense of well-being in your legs,
Knees,
Calves,
Feet,
Feeling an envelope,
A bubble of well-being surrounding your body deep inside.
How does it feel in your stomach?
Now feeling this well-being.
Close to your experience,
Keeping it with you.
If you let your attention ripple up to the surface,
Maybe take a few slow,
Intentional breaths.
Then feeling that rise and fall in your belly as you breathe.
Feeling your head slowly side to side,
Feeling the smallest movements as you move a finger or two.
Then starting to wake up,
Open your eyes.
The practice of yoga nidra is now complete.
Thank you for joining me.
