Yoga Nidra 3 - Hot & Cold

Listen to this track called "Yoga Nidra 4- Pleasure and Pain." Pleasure and pain are both temporary. When we experience either of these sensations, it's important that we do not become attached to them. All sensations will pass. This is the 4th of a series of 8 Yoga Nidra, designed to practice in sequential order, going deeper with each practice. I recommend practicing one weekly.
Background music "Adrift" by Christopher Lloyd Clarke. Licensed by Enlightened audio

Transcript

Hello,

My name is Maya and welcome to your practice of Yoga Nidra.

Take a couple of moments to settle into a comfortable position.

Once you have found a comfortable position,

There will be no more moving for the duration of the practice.

You may want to place a pillow underneath your knees and have a light covering for your eyes.

Once you are laying down,

Close the eyes.

Settle into your laying position.

We will take five deep breaths.

Take in a deep inhale and as you exhale,

Feel yourself fully relaxing into the ground.

Breathing deeper with every exhale.

Placing any thoughts to the side,

Allow yourself to rest fully into the ground.

Becoming aware of the whole backside of your body that is making contact with the ground.

Your heels,

Calves,

Back of the hips,

Upper back,

Back of the head,

Back of the elbows,

Back of the hands.

Feel yourself being fully supported by the ground.

Trust that you are in a safe space and trust that everything that needs to be taken care of will be taken care of.

Give yourself permission to fully relax in this moment.

If you are working with a sankalpa or intention,

You can repeat that to yourself now in a short and positive sentence.

Allowing yourself to relax deeper with every exhale breath.

When we practice yoga nidra,

The body sleeps,

The body stays still but the mind stays awake.

Tell yourself that you will stay awake for the duration of the practice.

Become aware of your whole body laying down on the ground.

Whole body softening and relaxing into the ground.

Appearing to become aware of the crown of your head.

Soften and relax the whole crown of your head and the back of your head.

Become aware of your forehead.

Soften and relax the forehead.

Relax the eyebrows and the space between the eyebrows,

The temples and the eyes.

Letting your eyes fall to the back of your head.

Become aware of your nose and your nostrils,

The cheeks and the jaw.

Soften and relax your mouth and tongue.

Be aware of the touch of your two lips together.

Soften and relax your chin,

The ears.

Front of the neck,

Sides of the neck and back of the neck.

Soften and relax your whole neck and head together.

Soften and relax your whole neck and head together as one unit.

Become aware of your right shoulder.

Soften the back of the shoulder into the ground.

Front of the shoulder and top of the shoulder.

Relaxing your right upper arm,

The bicep and tricep.

The right elbow,

Forearm,

Wrist,

Right thumb,

Index finger,

Middle finger,

Ring finger and pinky.

Front of the hand and back of the hand.

Be aware of your whole right arm from the top of the shoulder to the tip of your fingers as one unit.

Soften and relax your whole right arm.

Whole right arm awareness.

Become aware of your left shoulder,

Back of the shoulder,

Front of the shoulder,

Top of the shoulder.

Soften and relax your whole left shoulder.

Softening your left upper arm,

The bicep and tricep,

Left elbow,

Forearm,

Wrist,

Left thumb,

Index finger,

Middle finger,

Ring finger and pinky.

Back of the hand and front of the hand.

Whole left arm awareness.

Soften and relax the whole left arm.

Be aware of all of the sensations in your left arm from the top of the shoulder to the tip of your fingers.

Become aware of your collarbones and chest.

Feeling every sensation across your chest,

Right side of the chest and left side of the chest,

Upper abdomen,

Navel and lower abdomen.

Become aware of your pelvis and pubic bone.

Whole front side of the body awareness.

One unit,

The chest and belly and pelvis.

Soften and relax the whole front side of your body.

Feeling your exhale breath to soften and relax the whole front side of the body.

Become aware of your upper back.

Feel your upper back pressing into the ground.

The middle back and lower back.

Feel the sensations across your whole back.

From top to bottom,

The length of your spine.

Relaxing the whole back side of your body into the ground with every exhale breath.

Allow your whole back to soften and sink fully into the ground.

Fear of your right hip,

The buttocks,

Front of the hip,

Hip joint,

Left side of the hip,

The buttocks,

Front of the hip,

Hip joint.

Feel both of your hips together as one unit.

Letting your hips soften and relax with your exhale breath.

Feeling all of the sensations in your hips.

Become aware of your right thigh,

Front of the thigh and back of the thigh,

The right knee,

Right shin and calf.

Feeling all of the sensations in your right leg without judging,

Without analysing.

Begin and relax your whole right leg into the ground.

Relax the ankle,

Top of the foot and sole of the foot.

Right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

All toes together.

S soften and relax your whole right foot and ankle.

Be aware of your whole right leg together from the top of your hip to the tip of your toes.

Become aware of your left thigh,

Front of the thigh and back of the thigh.

Left knee,

Left shin and calf.

Feeling your whole left leg together as one unit.

Letting your whole left leg relax and soften.

Left ankle,

Top of the foot and sole of the foot.

Left big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

All toes together.

Feeling your whole foot and ankle together.

Whole left leg awareness from the top of your hip to the tip of your toes.

Begin and relax your whole left leg.

Whole body awareness.

Becoming aware of all of the sensations over your whole body.

Whole body awareness.

Intensify the feelings in your whole body.

From the crown of your head to the tip of your toes.

Intensify the feelings in your whole body.

Feeling to become aware of your breath,

Your natural and spontaneous breath.

There's no need to change the rhythm of your breath.

Just observe the fact that you are breathing.

Observing the quality of your breath.

Notice the inflow and outflow of air through your nostrils.

Bringing all of your awareness to your exhale breath.

The outflow of warm air through your nostrils.

Feel the warmth of the air as it exits your nostrils.

Feeling the warmth as it exits your nostrils.

Spreading the sensation of the warm air across your whole face.

Notice the warmth over your whole face with every exhale breath.

Feel your whole face becoming warmer and warmer.

Spreading the sensation of warmth over your whole body.

Feeling your whole body exhale.

Whole body feeling the warmth.

Whole body is exhaling and feeling the warmth.

Generate the sensation of warmth over all of your skin.

Your whole skin is breathing.

Whole skin is becoming warmer and warmer with every exhale breath.

Feel as though you are standing outside in the sun on a mid-summer's day.

Concentrating on the warmth of your exhale breath.

Your whole skin is warming up.

Become aware of the sensations in your nostrils.

Changing your awareness to your inhale breath.

Become aware of the cool sensation in your nostrils as you inhale.

Feeling the cool air entering your nostrils.

Spreading the sensation of coolness over your face with every inhale breath.

Seeing your whole face becoming cooler with every inhalation.

Feeling the sensation of coolness over your whole body with every inhale.

Feeling your whole body inhale.

Feeling your whole skin and whole body breathing.

Feeling cooler with every inhale breath.

Skin is getting cooler and cooler with your inhale breath.

Full skin breathing.

Feeling coolness around your whole body.

Like you just dove into a cold pool.

Feeling your whole skin breathing and experiencing the cool.

Starting to become aware of your prana,

Your vital life force.

Become aware of this internal energy.

Feeling the warmth of your prana in any shape,

In any form,

In any colour.

Experiencing your life force.

Seeing your prana as cool.

Feel the coolness of your life force.

Feeling both the warmth and coolness of your prana.

Whatever shape,

Whatever form.

Starting to feel yourself laying on the ground.

Look at yourself laying on the ground.

Look at your whole body laying on the ground.

Looking at your face.

Looking at your body.

Observing how you are laying.

How you are oriented in the room.

Look at yourself laying on the ground.

Looking at yourself from all angles.

From the front.

From the sides.

From the top.

And from the bottom.

Observe yourself as you are laying on the ground.

From the bottom.

Observe yourself as you are laying on the ground.

As you watch yourself laying on the ground.

Noticing any colours or any energy around your body.

Looking at your aura around your body.

Observe yourself from all angles.

See yourself exactly as you are.

Look at yourself as you are.

Looking at yourself as you are.

Coming back into your body.

Feeling how you are laying here on the ground.

Seeing where you are in space.

Feeling your body becoming lighter and lighter with every inhale.

Feel the parts of your body making contact with the ground.

Back of the head,

Your back,

Back of the knees and heels.

Be aware of your whole body laying here on the ground.

Starting to move your fingers and your toes.

Gently moving the head from side to side.

Standing your arms overhead interlace the fingers and take a huge stretch like you just woke up.

Taking your time rolling over to one side.

Pause there.

And when you are ready,

You can press yourself up into any comfortable seated position.

Pressing your palms together.

Giving yourself gratitude for making time for yourself today.

And extending your gratitude to anything else that you wish.

Thank you for sharing your practice.

Namaste.

Namaste.

Namaste.

Namaste.