Yoga Nidra for perfect balance will help you restore deep rest and establish balance in your body,
Mind and energy.
It will harmonize the left and right sides of your body,
The nervous system and the brain hemispheres.
It is great to practice in the afternoon when you feel tired and need to rest.
You can also do this short practice before going to bed.
Settle onto your back and get comfortable.
Ideally,
Lay on your yoga mat or a soft blanket on the floor.
You can use a flat cushion under your head to support your neck and a bolster under your knees to support your lower back.
Bring your heels wider than the hips and make sure your heels touch the surface you lay on.
Rest your arms by your side with palms facing up.
You may want to cover your eyes with a small towel to help calm and internalize your senses.
If it is cold,
Cover your body with a sarong or blanket.
Please make your final adjustments now so you don't have to move during the practice.
Begin by setting an intention to stay aware during this Yoga Nidra.
Body and mind may sleep and awareness will remain awake.
Become aware of your body breathing.
Start gently deepening your breath.
Bring your attention to the abdomen,
Sensing its rise and fall on the flow of your breath.
As you breathe in,
Your belly rises.
As you breathe out,
Your abdomen falls.
Please continue to watch as the abdomen rises and falls on the flow of your breath.
Please continue to deepen your breath.
We'll ask you to count your breath and start lengthening the exhalations.
This will calm your mind and allow you for even deeper rest.
So exhale everything out and the next breath in will be for four.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
In for 4,
2,
3,
4.
Exhale 5,
2,
3,
4,
5.
Inhale 2,
3,
4.
Exhale 6,
2,
3,
4,
5,
6.
Inhale 4,
2,
3,
4.
Exhale 6,
2,
3,
4,
5,
6.
Please continue breathing like this,
Lengthening the exhalations.
Breathe in for 4.
Breathe out for 6,
If you can,
For 7 or 8 counts.
In for 4.
Out for 6 or 8 counts.
As you continue breathing with this pattern,
Be aware that you are sending a signal to the mind and body to relax,
To settle into the present moment.
Inhale for 4.
Exhale for 6 or 8 counts.
Please continue like this,
Just for a few more moments.
With each exhalation,
Sense that your relaxation and letting go deepens,
As if every exhalation disperses your thoughts.
Each exhalation is an emptying of the mind.
Your body is soft and your mind is becoming increasingly empty.
Anything and everything that stands between you and the present moment is released with each exhalation.
Remain effortless.
Allow your breath to return to an involuntary flow,
To a rhythm that you no longer shape consciously.
Simply relax and be aware of your body resting open and effortless.
Please bring your awareness to both your left and right ankles.
Become aware of your ankles and observe if it is easier to feel one or the other.
Maybe you feel left or right more strongly.
Whichever of the two is more difficult to sense or feel,
Bring your attention to it so that you can feel or be aware of both ankles equally.
Keep your attention there until you can feel both ankles equally.
You can feel more one than the other because there is more life current flowing through that particular site.
Through balancing the feeling and awareness,
The presence also becomes balanced.
Please bring your attention to both knees.
Be aware of the left and the right.
Whichever of the two is more difficult to sense or feel,
Bring your attention to it so that you can be aware of both knees equally.
Keep your attention there until you can feel both knees equally.
Please bring your attention to your hip sockets.
Sense which of the sides is easier to feel.
Have the intention to balance left and right.
As the presence becomes more balanced,
You will experience a shift,
The feeling of the two as if they become one.
Please balance your feeling and awareness in both wrists.
Balance the feeling in the left and right wrist.
Sense the two wrists balancing and eventually becoming one.
Bring your awareness to both elbows.
Whichever of the two sides is more difficult to sense or feel,
Bring your attention to it so that you can be aware of your elbows equally.
Have the intention to balance left and right.
Bring your awareness to both shoulders.
Sense the feeling in the left and right shoulder.
Relax and remain effortless.
It is not about thinking,
It is about feeling and awareness.
Please bring your attention to both eyes.
Sense an equivalence of feeling and awareness in both eyes.
Both inner ears,
Awareness to inner ears.
Balance the feeling between the left and the right.
Bring your awareness to the flow of the breath moving through your nostrils.
Sense the breath ascending and descending equally.
Direct your awareness to create an equivalence between the flow of the left and the right nostril.
Do it until the flow moving through both nostrils is one.
Equal.
Now please move your attention to the brain and balance your feeling between the left and the right side.
Whole body and mind are now brought into balance.
The distinction between the left and the right dissolved.
The body and mind rests in unity and oneness.
Resting in this infinite sea of oneness and presence,
Become aware of the breath flowing effortlessly.
Experience the beginning of each inhale arising from that oneness and the end of each exhale returning to that oneness.
The breath arising from and returning to oneness.
Rest in the effortless flow of the breath in the ocean of oneness and healing.
Start gently coming back to your breath.
Please deepen your inhale and exhale.
Consciously breathe toward hands and feet.
If you like,
Begin to move your toes and fingers and stretch your arms above your head.
Turn yourself to one side and slowly come up to sit.
Suganidhra is complete.
