Hello,
My name is Mayam and welcome to this practice of Yoga Nidra.
Take a few moments to settle into this practice.
Laying down in Shavasana,
You may wish to place a small pillow underneath your head and another cushion underneath your knees.
Take a few moments to adjust yourself as once we begin the practice there will be no more movement other than breathing.
You may wish to use a light blanket or a covering over your eyes.
Once you have found your comfortable position,
Allow your body to fully relax into the ground.
Lengthening your breath.
Feel your whole body soften and relax into the ground.
Whole body relaxed.
If you are working with a sankalpa or an intention,
You can go ahead and repeat that to yourself now.
Repeating it to yourself as if it were already true.
Whole body softening into the ground.
Losing your face,
Your throat,
Shoulders,
Chest,
Belly,
Hips,
Legs and feet.
Whole body loosening.
All the muscles and skin softening.
Give yourself permission to be here and relax for the duration of this session.
Trust that you are in a safe space and trust that everything that needs to be taken care of will be taken care of.
Whole body relaxing to the ground.
Whole body softening.
As we go through this practice,
Continue to focus your awareness on what is currently happening without any analysis.
Just letting everything be as it is.
Whole body awareness.
Whole body relaxing into the ground.
Starting to become aware of the crown of your head.
Feeling all of the sensation on the crown of your head.
Using every single hair,
All of the skin.
And visualise and see the crown of your head.
Become aware of the back of your head.
And the forehead.
The temples.
Eyebrows.
Space between the eyebrows.
Your eyes.
The space between the two eyelids.
Your nose.
Head of the nostrils.
Your lips.
Space between the two lips.
Cheeks and chin.
Your ears.
Outer ear and inner ear.
Whole face and head awareness.
Visualise and see your whole face and head.
Visualise and feel your whole face and head together as one unit.
Become aware of your throat,
Front of the neck,
Sides of the neck and back of the neck.
Whole body awareness.
Seeing the sensations in your whole body.
Pay attention to your right shoulder.
Top of the shoulder,
Front of the shoulder and back of the shoulder.
Right upper arm.
Elbow.
Forearm.
Wrist.
Thumb of the hand and back of the hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
Whole right arm awareness.
Visualise and feel your whole right arm as one unit.
Whole right arm awareness.
Visualise and feel your right arm exactly as it is.
Whole body awareness.
Become aware of your left shoulder,
Top of the shoulder,
Front of the shoulder and back of the shoulder.
Left upper arm.
Elbow.
Forearm.
Wrist.
Palm of the left hand and back of the left hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
All fingers together.
Whole left arm awareness from the top of your shoulder to the tip of your fingers.
Visualise and feel your whole left arm exactly as it is.
Whole left arm awareness.
Realising and seeing your left arm exactly as it is.
Whole body awareness.
Whole body relaxing into the ground.
Become aware of your collar bones.
The chest.
Rib cage.
Belly.
Pelvis.
Sides of the body.
Whole front side of the body awareness.
From the collar bones,
Chest,
Belly and pelvis.
Whole front side of the body awareness as one unit.
Visualise your whole front body exactly as it is.
Whole body awareness.
Become aware of the top of your back.
Back of the shoulders.
Middle of the back.
And lower back.
Whole back side awareness.
Become aware of your spine.
From your neck all the way down to the tailbone.
See your whole back side of the body.
Watching and feeling.
Whole back side of the body awareness.
Feeling your whole back soften and relax into the ground.
Become aware of your hips and your buttocks.
The right hip.
The right thigh.
Front of the thigh and back of the thigh.
The right knee.
Calf and shin.
Right ankle.
Top of the foot.
Heel of the foot.
And sole of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
All toes together.
Whole right leg awareness.
From the top of your hip to the tip of your toes.
Whole right leg awareness.
Visualize and feel your whole right leg.
Whole right leg exactly as it is.
Whole body awareness.
Become aware of your left hip.
Left thigh.
Top of the thigh and back of the thigh.
The knee.
Shin and calf.
Left ankle.
Top of the foot.
Heel of the foot.
And sole of the foot.
Left big toe.
Second toe.
Third toe.
Fifth toe.
And fifth toe.
All toes together.
Whole left leg awareness.
From the top of your hip to the tip of your toes.
Visualize and see your whole left leg exactly as it is.
Whole left leg awareness.
Whole body awareness.
Whole body awareness.
Feeling the sensations in your whole body.
Become aware of your body laying here on the ground.
Becoming aware of how your body is laying on the ground.
Starting to visualize and see yourself laying here on the ground.
Looking at your body.
Looking at your face.
Watching yourself laying here on the ground.
Observing yourself from all directions.
From the top.
From all sides.
Looking at your face.
Your arms.
Your chest and belly.
Hips and legs.
See yourself laying here on the ground.
Look at yourself as if you were an object.
Observe and watch yourself.
Looking at your face and your body.
Continue watching and observing yourself.
Looking at yourself as if you were an object.
Coming back to your body.
Coming back to laying here on the ground.
Imagine that there is a gold cord coming out of your navel.
And at the end of the gold cord is your transparent body.
Looking at your transparent body.
From the transparent body looking down at yourself laying on the ground.
Coming back to your body.
Your body.
Whole body awareness.
Whole body awareness.
Starting to become aware of the black space behind your forehead.
Visualise and see the black space behind your forehead.
Seeing how high and low and how wide it goes.
Full awareness and the black space behind your forehead.
Continue to focus on this black space.
And if any thoughts arise,
Watching them against this black space.
Without following them,
Without analysis.
And then continue to focus on this black space.
Whole awareness on the black space.
If thoughts arise,
Just watch them pop up against the black space.
And drop away.
And then continue to focus on this black space.
And then continue to focus on this black space.
Whole awareness on the back of the forehead.
Starting to become aware that you are laying here on the ground.
Releasing the focus of your forehead.
Looking back to the sensations in your body.
Notice how you are laying here on the ground.
Coming back to the present moment.
Looking back to this room.
When you are ready,
Slowly bringing some movement back into the body.
Taking a huge stretch like you just woke up.
Bending your knees and rolling over to one side.
When you are ready,
Pressing yourself up into any comfortable seated position.
Bringing your hands to heart center.
Giving yourself gratitude for making time for yourself today.
Giving gratitude to anything else that you wish.
Thank you for sharing this practice.
Namaste.
Namaste.
