Yoga Nidra for deep rest and ease.
Please prepare your space for Yoga Nidra and make yourself comfortable.
You can lay down on a yoga mat or blanket.
Make sure your neck is comfortable,
Your shoulders are down toward the ground,
The chest is open and you can have something to cover your eyes.
Your ankles are touching the floor wider than the hips and you can allow the feet to fall to the sides.
Your arms are relaxed,
Palms of the hands facing upward.
If it's cold you can cover yourself with a blanket.
Please make your final adjustments now so you don't have to move during the practice.
Relax your body and bring yourself into stillness.
Become aware that this is the time for you,
For your own well-being,
Healing,
Personal and spiritual development.
Let go of all obligations and responsibilities for now.
Have the intention to relax completely.
In Yoga Nidra body and mind sleep,
Awareness remains awake.
Notice the space you are in and notice your body laying on the floor.
Relax your body and relax your breath.
Become aware of the sounds around you.
Expand your awareness to the most distant sounds.
What are the sounds you can hear?
Slowly shift your awareness to the closer sounds,
The closest sounds you can hear.
Experience them in an objective way.
Now become aware of your body breathing.
Bring your attention to the abdomen,
Sensing its rise and fall on the flow of the breath.
As you breathe in,
The belly is rising.
As you breathe out,
The belly is falling.
Please continue to watch your abdomen rising and falling on the flow of the breath.
Your breath is smooth and relaxed.
Feel each inhalation is nourishing and healing your body and mind.
Each exhalation is grounding and helps you to let go.
As you breathe in,
Sense the body and mind being recharged,
Rejuvenated.
Each time you exhale have the intention to release,
Let go of any tension.
Feel the life force energy nourishing your body and mind.
Exhale,
Sense softening and letting go.
Continue to remain effortless.
With each exhalation your relaxation and letting go deepens.
As if every exhalation disperses your thoughts.
Each exhalation is an emptying of the mind.
Body is soft and relaxed,
Mind becoming increasingly empty.
Notice that you are not the breather.
Your body breathes and you remain a silent witness,
Observing the movement of your breath.
Rest in an experience that you are not the breather,
Not the doer.
You are that which observes the body breathing.
Please bring your awareness to the midbrain.
Allow your awareness to rest in that space.
Be aware of a sense of presence and healing force in the space of the midbrain.
See or feel a vibrant almond shaped blue flame.
You will be moving this blue light through different locations in the body.
Move the blue flame to the throat center,
Center of right shoulder,
Right elbow,
Right wrist,
Blue point of light,
Tip of the right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Blue light,
Right elbow,
Right shoulder,
Healing presence,
Throat center,
Center of left shoulder,
Little blue light,
Left elbow,
Left wrist,
Point of light in the tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Blue point of light,
Left elbow,
Left elbow,
Left shoulder,
Sense healing and vitality,
Throat center,
The whole body is resting,
Effortless,
Blue point of light in the center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Notice your heart and lungs relaxed,
Blue light in the point below the navel,
Point above the sacrum,
Center of right hip,
Right knee,
Healing presence,
Right ankle,
Tip of the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Blue light in the point above the sacrum,
Center of left hip,
Healing presence,
Left knee,
Left ankle,
Tip of the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Blue light,
Left knee,
Left hip,
Body and mind sleep,
Awareness is awake,
Point above the sacrum,
Point below the navel,
Heart center,
Throat center,
Point in between the eyebrows,
Relax completely and sense the space inside of the body merging with the space outside,
Become aware of a nurturing tone to that space,
Mind,
Body and soul rest and are nurtured by this boundless space,
Now see and experience all these points of light at once,
Sense that you are those points as well as the space in between them,
Space of the body and beyond,
You are that space of consciousness that is aware of your body breathing,
Rest in effortless awareness,
Experience the breath ascending and descending through the nostrils like a cosmic wave,
Breath ascending and descending through the nostrils,
Breath ascending and descending through the nostrils as an alternating flow,
The breath is rising through the left on the inhale,
Falling through the right on the exhale,
Ascending through the right nostril as you inhale,
Descending through the left nostril as you exhale,
Inhale left nostril,
Exhale right,
Inhale right nostril,
Exhale left,
Please continue.
Please continue alternating the nostrils,
Experience the movement through the right nostril as moonlight,
Blue light healing moonlight,
Experience the movement through the right nostril as golden sunlight,
Light blue in the right,
Golden nourishing yellow in the left,
Inhale through the left golden sunlight,
Exhale out through the right blue moonlight,
Inhale through the right,
Exhale through the left,
Relax the technique and allow the breath to flow naturally,
Have the intention to stay aware even as the body and mind dissolve into the deepest rest,
Gently return to your breath and the body breathing,
Become aware that now the body and mind are subsumed in a cloud of blue light,
A cloud of blue light,
Be aware of the deeply soothing nature of this color vibrating in every cell,
Rest in a cloud of blue light,
Affirm to yourself that in the presence of this blue light you are completely whole,
Rest in the state of wholeness and ease,
Rest in this blue aura of light,
Gently come back to your breath,
Please deepen your inhale and exhale,
Consciously breathe towards hand and feet,
As your breath deepens you sense the body becoming awake again,
Begin to move your toes and fingers,
Maybe even stretch your arms above your head,
Turn yourself to one side and slowly come up to sitting,
Yoga Nidra is complete.
