Welcome to this Yoga Nidra for simplicity,
Simply settle your body,
Do nothing else but adjust towards comfort and ease.
This Yoga Nidra aims to give you the bare bones of what a Yoga Nidra is,
A systematic way of relaxation and rest,
A dropping down through the layers of the body,
Through the layers of being,
Towards rest.
The guidance of this meditative stillness practice will offer you long pauses of silence,
Trust in those pauses as invitations for your experience to unfold,
Allow your experience to be just as it is in any given moment,
Whatever arises is naturally a part,
Trust in the unfolding of experience.
Use the next three rounds of breath to drop into the inner space of your body.
Declare with your inner voice,
I am awake and aware of my experience of Yoga Nidra.
Take your attention to the space of your heart and listen,
Notice what you find within your heart,
Sensation,
Feeling,
Emotion.
Notice and welcome,
Create or connect with your sankalpa,
Intention statement.
Sankalpa honors your heart's deepest wish,
Say that statement as though what you wish for has already come fully true.
Say your sankalpa three times with your inner voice.
With your next exhale,
Allow the words to settle into the body.
Feel the whole shape of your body,
Feel the movement of your body as it breathes.
We will now take attention around the body in a body scan.
Simply bring attention into the center of each point and feel left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The whole left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side ribs,
Waist,
Hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole left foot,
The whole left side of the body.
Shift attention to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The whole right hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side ribs,
Waist,
Hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole right foot,
The whole right side of the body.
Feel both heels,
Both calves,
Backs of the upper legs,
Buttocks,
Lower back,
Middle back,
Upper back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
The space between the eyebrows,
Both eyes,
Nose,
Lips,
Teeth,
Gums,
Tongue,
The whole mouth,
Both cheeks,
Temples,
Outer ears,
Inner ears,
The center of the brain,
The whole head,
The whole body,
The whole body,
The whole body.
Notice what you feel.
Declare with your inner voice,
I am awake and aware of my experience of Yoga Nidra.
Become aware of your breath.
Simply notice and observe your breathing.
Bring attention to your exhale.
Notice and observe your exhale.
Exhale to release.
Exhale to create grounding.
Exhale to create emptiness.
Rest in the emptiness at the end of each exhale.
Simply be totally empty.
Bring attention to your inhale.
Notice and observe your inhale.
Inhale to expand.
Inhale,
Nourishment.
Inhale,
Absorption.
Rest in total absorption at the end of the inhale.
Simply be totally absorbed.
Gently let that go and notice what you feel.
Declare with your inner voice,
I am awake and aware of my experience of Yoga Nidra.
Take attention to your mind.
Become aware of the activity and the energy of the mind.
Using your mind,
Recall an area of your life or a relationship in your life that seems over-complicated,
Tangled,
Challenging.
Hold this over-complicated area or relationship of your life in your experience.
As you hold this,
Simply be aware of what comes up for you as part of your holding your experience.
Notice the emotions related to that over-complicated area or relationship of your life.
As you identify each emotion related to that over-complicated area of your life,
Name the emotion and locate where you feel it in the body.
If your attention drifts,
Simply come back to your practice with gentleness.
What area of your life or what relationship in your life seems over-complicated?
Hold that in your awareness as you notice,
Identify and locate in your body emotions that arise.
Simply let that go and declare with your inner voice,
I am awake and aware of my experience of Yoga Nidra.
Awaken your imagination in the body.
Recall an area of your life or the relationship that seems over-complicated.
With your imagination,
Simplify this area or relationship of your life.
What would simple look like?
What would it feel like?
And what would it sound like?
Keep your imagination simplified and avoid judgements.
Focus on how simple would look,
How it would feel and how it would sound.
Gently let that go and declare with your inner voice,
I am awake and aware of my experience of Yoga Nidra.
Become aware that you are aware.
You are the witness of your own experience,
Right now,
In this moment.
Be aware of awareness itself.
Where and how is joy a part of your experience of this moment?
Be joy and simply be,
Simply be.
Come back to your body.
Become aware of your body breathing by taking a slow and full inhale.
Feel your whole body exhale.
Come back to the space of your heart.
Recall your sankalpa and listen as you say your sankalpa again,
One to three times slowly on the inside.
Allow the words to resonate on the inside in the long silent pause to follow.
With your next exhale release the words.
Allow your body to guide you in some small movement toward awakening.
Be slow and deliberate in your process.
Pause along the way.
No haste.
Simply take the time needed to awaken your body.
I thank you for your practice today.
