Hello,
My name is Marji.
Welcome to this emirate method of yoga nidra to help you relax and fall asleep.
This yoga nidra is to be done lying down.
Let us begin.
Close your eyes and allow your attention to move inward.
Feel the whole body beginning to soften and relax.
Breathe in fully and exhale with a deep sigh.
Again,
Inhale,
Exhale,
And let go even more.
Feel a sense of comfort,
Safety,
And peace begin to wash over you.
Bring your body into awareness.
Recognize that your body has been a trusted vehicle.
It has allowed your expression in the world,
Creating accomplishments and contributions to the best of its ability.
Now it is time for your body to rest deeply.
As you enter into this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as possible.
Bring your attention to the natural flow of your breath.
Make no effort to change or manipulate the breath.
Simply ride along with its spontaneous flow.
Now observe the natural flow of breath between the root at the base of the pelvis and the crown at the top of the head.
Visualize a clear glass top of the head.
See a thin stream of golden light that ascends from bottom to top as you inhale and descends from top to bottom as you exhale.
Like mercury rising and falling in a thermometer,
Your consciousness is ascending from the root to the crown and descending from the crown down to the root.
Release any struggle around the breath.
Breathe slowly,
Deeply,
And effortlessly.
Feel the movement of breath within this pathway.
With each breath in,
Know that you are breathing in.
With each breath out,
Know that you are breathing out.
Now release any control of the breath.
Allow the breath to quiet until it is soft,
Almost imperceptible.
Allow your attention to gently rest at the heart center.
Breath effortlessly flowing into the heart with each inhalation.
Breath spontaneously flowing out of the heart with each exhalation.
Release any struggle,
Any effort to make anything happen.
Enter into a state of complete non-doing.
Experience the body as particles of energy suspended in space.
Relax now and allow your attention to follow my instructions.
As I name a part of your body,
Let your mind and attention move to that part.
As you let go of tension in this area,
Sense a subtle warm healing energy infusing and rejuvenating that area.
Starting with the right side,
Let your attention rest on your right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Hip,
Thigh,
Calf,
Ankle,
Heel,
Sole of the right foot,
Awareness of the whole right side,
Whole right side,
Whole right side.
Now bring your awareness to the left side of your body,
Left palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Hip,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Awareness of the whole left side,
Whole left side,
Whole left side.
Now bring your awareness to the right and left side together,
Whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole right side of the body,
Whole left side of the body,
Both sides of the body together,
Feel the whole body in awareness,
Now bring your awareness to the back of the body,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right middle back,
Left middle back,
Right upper back,
Left upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Whole spinal cord,
Top of the head,
Forehead,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right eye,
Right ear,
Left ear,
Tip of the nose,
Right throat,
Left throat,
Right collarbone,
Left collarbone,
Heart center,
Heart center,
Right ribcage,
Left ribcage,
Right abdomen,
Left abdomen,
Solar plexus,
Back of the body and the front of the body together,
Whole physical body,
Whole physical body,
Bring total continuous and unbroken awareness to the whole body at the same time,
Give yourself permission to enter the deepest level of relaxation,
Right now,
Let go,
Dissolve and disappear into stillness,
Now receive the following intentions mentally repeating,
I have done all that I need to do today,
Right now,
I don't have to do anything but sleep,
I breathe peacefully and easily,
Relaxing my mind and body,
I am grateful for my day that was well lived,
Now it is time to rest and dream,
My body feels calm and relaxed,
Now just drift and float,
Calm and relaxed,
All is well,
Sleep is encompassing you now,
Now,
Enjoy this time and allow my voice to completely fade away,
All is well,
All is well,
Good night.
