This practice of yoga nidra is for relaxation.
Find a comfortable position lying down with support under your knees and something under your head.
Make yourself comfortable so that you can stay in this position for the entire practice.
Rest your hands on the floor or on your belly.
Make sure you are warm enough.
Notice that your head is relaxed.
Your legs are relaxed.
Take a moment for any last minute adjustments so that your body can completely release,
Relax and let go.
Listen for the most distant sound outside of the room you are in.
Follow that sound for a few moments.
Now bring your attention to the sounds in your space.
Notice the sounds and just listen for a moment.
Now can you hear the sound of your breathing?
Follow the deep inhale and the gentle exhale.
Do this a few more times,
Allowing yourself to relax.
At this moment,
Recite your sunkapa or your resolve.
Repeat it silently to yourself three times using positive loving words that will help you to relax.
You will now take a sensory journey through the pathway of your physical body.
As you hear the different parts of your body being mentioned by me,
Repeat the name of the body part silently to yourself.
Bring all your awareness to the part of the body that I mentioned.
Keep yourself alert and focused on the sensations of your body beginning with the right thumb.
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right arm,
Right arm,
Right arm,
Chest,
Waist,
Hip,
Thigh,
Knee,
Calf,
Right arm,
Right arm,
Left arm,
Right arm,
Right arm,
Right arm,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
First finger,
Right arm,
Right arm,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Chest,
Waist,
Hip,
Thigh,
Left arm,
Right arm,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Hip,
Thigh,
Knee,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now move your awareness to the top of your head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right nostril,
Left nostril,
The whole nose,
Upper lip,
Lower lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Heart center,
Navel point,
The pelvic floor,
Tailbone,
Sacrum,
Right buttock,
Right knee,
Left buttock,
The entire spine,
Right shoulder blade,
Left shoulder blade,
The back of the neck,
The back of the head,
Crown of the head.
Now feel the whole right arm,
The whole left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
The entire torso,
The face,
The head,
The body,
The whole body,
The entire body.
Begin to focus and concentrate on your third eye.
What do you see in your mind's eye?
What do you want to see in your mind's eye?
Bring your awareness to something relaxing,
Peaceful,
And grounding.
Focus on your relaxation and see it in your mind's eye and feel it in your body.
Inhale.
Exhale.
You you you you you you you you It is time to repeat your sun kappa repeat the same sun kappa you used at the start of this practice repeat it silently to yourself three times allow your sun kappa to be deeply planted within your body mind and spirit for full relaxation become aware of all the sounds around you in this moment allow yourself to bring attention back to your breath with your body by gently wiggling your fingers and your toes give yourself a big body stretch bend your knees hug them into your chest roll over to one side and gently push yourself up to a seated position bring your hands into prayer pose honouring yourself for taking the time to practice today the practice of yoga nidra is now complete
