Yoganiidra to nourish and relax you.
Get comfortable and settle onto your back.
Bring your feet wider than the hips,
Heels falling into the ground.
You can bring a bolster or cushion under your knees to relax your lower back.
Palms facing up,
Nothing touching the fingertips.
Make sure your head and neck are comfortable.
Maybe place a flat cushion or blanket behind your head to help elongate the neck.
Cover your eyes with a soft towel.
If it's cold,
Cover yourself with a blanket.
Make any final adjustments now.
Relax your body and bring yourself into stillness.
Become aware that this is the time for you,
For your own well-being,
Personal and spiritual development.
With your eyes closed,
Notice the space you are in and notice your body lying on the floor.
In this yoga nidra practice,
Your body and mind will be sleeping but your awareness will remain awake.
Have the intention to stay awake and aware during the practice even if your body and mind will be resting.
Start consciously shaping the breath.
Breathe through the nostrils into the abdomen.
Have the intention to deepen your breath and make it smooth even.
As your body breathes in,
Your abdomen rises.
As your body breathes out,
The abdomen moves back towards the spine.
Please continue.
These smooth deep breaths begin to send the signal to the nervous system to relax.
Your awareness turns inwards.
Notice that every inhalation is nourishing,
Rejuvenating.
Every exhalation relaxes you and allows you to let go.
You are using the mind to shape the breath and you are using the breath to shape the mind.
Please take five more conscious breaths into your abdomen,
Noticing it's rising and falling.
Now let the breath flow effortlessly and allow it to find its natural rhythm.
Just observe the breath without trying to shape it.
As you observe the breath,
Notice that you are not the breather.
Your body is breathing and you are simply aware of that process.
Notice that each inhalation is enlivening,
Nourishing.
Each exhalation allows you to let go,
To soften and to be more fully present.
Bring your awareness to the sensations in your body.
Notice the areas where you hold tension or stress.
Have the intention to let go completely,
To melt into spaciousness.
Notice that the more you let go,
The more you are supported.
Relax and continue resting in effortless awareness.
Bring your awareness to the midbrain.
Sense or feel a point of light there,
Like a little star.
It is a vital healing presence.
You will be moving that presence through various parts of the body as your body and mind continue to rest,
To drift towards sleep,
But your awareness will remain awake.
Move this point of light into the throat center.
Feel the vital presence in the throat center.
Right shoulder,
Star of light,
Right elbow,
Right wrist remain effortless.
Point of light,
Point of light in the tip of the right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Little star,
Right elbow,
Right shoulder,
Healing presence,
Throat center,
Left shoulder,
Left elbow,
Little shining star,
Left wrist,
Point of light in the tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder.
The whole body is resting.
Throat center,
Feel the energy flowing through your arms and fingers.
Move the point of light to the center of the chest,
Little star,
Healing presence,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Heart and lungs are relaxed.
Point of light below the navel,
Feel the vital presence below the navel,
Point of light above the sacrum,
Center of right hip,
Right knee,
Star of light,
Healing presence,
Right ankle,
Tip of the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip.
The whole body is resting effortless.
Point above the sacrum,
Feel the vital presence there,
Center of left hip,
Left knee,
Healing presence,
Left ankle,
Tip of the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Healing light,
Left knee,
Left hip.
Body and mind are sleeping,
Awareness is awake.
Point of light above the sacrum,
Point of light below the navel,
Heart center,
Throat center,
Point in between the eyebrows.
Feel into all of those points of light at once.
See them like a constellation of stars in the dark sky.
Feel the energy flowing through these points.
Be aware that you are those points and the space in between them.
You are also the awareness that pervades that space,
The space of the body and beyond.
Feel the breath moving in the perfect rhythm for this moment.
Rest in effortless awareness.
You you you you you you you you you Start returning to the awareness of your breath.
Allow the breath to bring your awareness back to the body.
Start gently moving your fingers and toes,
Making some gentle moves or stretches.
Turn to one side.
When you feel ready come up to sitting.
The practice of yoga nidra is complete.
