Prepare for Yoga Nidra by lying down on the floor,
Just like you would in relaxation at the end of a yoga class.
So take a moment to get comfortable.
Your body should be in a straight line from head to toe.
Have your feet shoulder width apart,
Relaxing out to the sides.
Have some space between your arms and your body.
Palms facing upward.
Feel the shoulders drop down away from the ears.
Relax the jaw.
Soften the face.
And close the eyes and keep them closed for the remainder of the practice.
During yoga nidra there should be no physical movement.
Keep your body as still as possible.
To begin your practice,
Take three clearing breaths,
Breathing in through the nostrils and breathing out with a gentle sigh.
The feeling during yoga nidra.
Is the same as just before you fall asleep.
It's called the hypnagogic state.
Except in Yoga Nidra,
We remain completely awake.
The purpose of this practice is not to fall asleep.
It is to remain completely awake.
So repeat to yourself three times right now.
I will not sleep.
I will remain awake throughout this practice.
I will not sleep.
I will remain awake throughout this practice.
Say that one more time to yourself.
During Yoga Nidra,
We are functioning on the levels of hearing and awareness.
All you need to do is stay relaxed and follow my voice.
Simply follow my voice with all your attention.
And if thoughts move through your mind.
Or you feel like you're falling asleep.
Just simply continue the practice.
Now focus all your awareness on the feeling of inner relaxation through your whole body.
Concentrate on your body.
And bring awareness to the importance of complete stillness.
Be aware of your whole body and the importance of complete stillness.
Bring awareness to the crown of your head and very gently Scan down through your body all the way to the toes.
And as you do so,
Repeating silently to yourself.
I will stay relaxed.
I will stay aware.
I will stay awake.
I will stay relaxed.
I will stay aware.
I will stay awake.
Maintaining complete stillness.
And awareness of your whole body.
Maintaining complete stillness.
And awareness of your whole body.
Noticing your natural breath and your body breathing.
Then bring awareness to the room you are in without opening your eyes.
Visualize the four walls.
The ceiling.
The floor.
And notice your body lying on the floor.
See your body lying on the floor.
In your mind's eye.
See the image of your body,
Lying on the floor,
Completely relaxed.
Be aware of your physical body.
Lying on the floor.
In complete stillness perfectly relaxed.
And be aware of the meeting points between your body and the floor.
Feel your body completely supported by the floor underneath you.
And maintain awareness of your natural breath.
And notice how your body is breathing.
Be aware of your natural,
Effortless,
Spontaneous breath.
As we move through our rotation of consciousness.
All you need to do is follow my voice.
Bring awareness to each body part.
Visualize it in your mind.
And notice any sensation.
Without attaching,
Just visualize,
Notice,
And move on.
Bring awareness to your right hand.
Visualize it.
Notice any sensation.
Your right thumb.
Second finger.
Third finger.
Fourth finger.
5th finger palm of your hand.
The back of your hand.
Your wrist.
Forum.
Elbow.
Upper arm.
Right shoulder.
Right side of the chest.
Right ways.
Right hip.
Right thigh.
Kneecap lower leg.
And cool.
Sole of the right foot.
Top of the foot.
Your right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth Toad Bring awareness to your left hand.
Visualize it.
And bring awareness to any sensation.
Your left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of your hand.
Back of your hand.
Risk.
Lower arm.
Elmo.
Upper arm.
Left shoulder.
Left side of the chest.
Left waist.
Left hip.
Left thigh.
Kneecap lower leg.
Ankle.
Sole of the left foot.
Top of the foot.
Left big toe.
Second Toe.
Third toe.
Fourth toe.
5th toe Bring awareness to the back of your body.
Back of the head.
Right shoulder blade.
Left shoulder blade.
Lower back.
Right glute.
Left glute.
Length of the spine.
To hold back together.
Bring awareness to the front of your body.
The top of the head.
Forehead.
Both sides of the head.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Write cheap.
Left cheek.
Tip of the nose.
Upper lip.
Lower lip.
Chin.
Throat.
Right chest.
Left chest.
Center of the chest.
Navel.
The whole abdomen.
Notice the rise and fall of the belly as you breathe.
Bring awareness to the whole right leg.
Visualize your right leg and notice any sensation.
Bring awareness to the whole left leg.
Visualize it and notice any sensation.
Bring awareness to both legs together.
Bring awareness to the whole of your right arm.
Visualize your right arm and notice the sensation.
Bring awareness to your left arm.
Visualize it and notice the sensation.
Bring awareness to both arms together.
Bring awareness to the whole back of your body.
Visualize the whole back of your body and notice any sensation.
Bring awareness to the whole front of your body.
Visualize the whole front of your body and notice any sensation.
Now your whole body together.
Bring awareness to your whole body together.
Awareness of your whole body.
And repeat to yourself three times.
I will stay relaxed.
I will stay aware.
I will stay awake.
I will stay relaxed.
I will stay aware.
I will stay awake.
Maintain awareness of the breath and notice the rise and fall of the belly as you breathe.
Don't try to change the rhythm.
Just noticing the natural spontaneous breath.
And observe the rise and fall of the belly as you breathe.
With all your awareness and all of your concentration.
Start to count each breath.
Count the navel rising and the naval falling from seven.
All the way down to one,
Like this seven navel rising.
7.
Naval Falling 6.
Naval Rising 6.
Naval Falling 5.
Naval Rising 5.
Naval Falling.
Continue counting on your own all the way down to one.
Keep repeating silently to yourself.
Now start to notice the rise and fall of the chest as you breathe.
Noticing the rise of the inhale and the fall of the exhale.
With all of your concentration,
Just notice the rise and fall of the chest as you breathe.
You don't need to change the breath.
Just notice the natural breath.
And continue counting from 7 breaths all the way down to 1,
Like this,
7 chest rising.
7.
Chest Falling Six,
Chest rising.
6.
Chest Falling 5.
Chest Rising 5.
Chest Falling Continue counting on your own.
Then bring awareness to the breath at the tip of the nostrils.
And become aware of the breath moving in and out of your nostrils.
Without changing anything,
Just focus all of your concentration on the breath moving through your nostrils.
Noticing the sensation of the breath.
Continue counting each breath from seven all the way down to one.
Seven breathing in,
Seven breathing out.
Six,
Breathing in.
Six,
Breathing out.
Five,
Breathing in.
Five,
Breathing out.
Continue counting on your own.
Visualize the breath.
Count the breaths.
All of your concentration on the breath.
As you make it to one releasing all effort.
To noticing the natural effortless spontaneous breath.
Be aware of your whole body and the awareness of your body breathing.
Be aware of your body lying on the floor.
In perfect stillness.
Completely relax and your body is breathing.
Maintain this awareness,
Visualize it in your mind's eye.
Your body is lying on the floor in perfect stillness,
Completely relaxed and breathing.
Once again,
Start to bring awareness from the crown of the head,
Scanning all the way down through the body.
And as you do so,
Repeating to yourself three times.
I am relaxed.
I am aware.
I am away.
Moving awareness from the crown of the head all the way down to the tips of the toes and saying silently to yourself,
I am relaxed.
I am aware.
I am awake.
I am relapsed.
I am aware.
I am awake.
Bring awareness to the floor underneath you and notice your position lying on the floor.
Start to visualize the room around you.
Noticing the walls.
The ceiling.
Anything particular about the room.
Be aware of your surroundings.
And feel free to stay lying here on the floor completely relaxed for as long as you like.
Your practice of Yoga Nidra.
Is now complete.
Whenever you feel ready.
You can very slowly start to bring some gentle movement back into the body.
Have a stretch.
Open your eyes.
Roll up to the right hand side.
And in your own timing.
You'll come back to a seated position and move on with your day.
My name is Mark Mealy.
And I hope you have an amazing day.
