So this is a yoga nidra to help you to build ojas.
So take your time to find a place where you can be really,
Really comfortable in your body for about 20 minutes.
Ultimately,
You want to find a place where your body can be comfortable enough that it can fall asleep,
Where your mind can fall asleep,
And yet you can keep a thread of your awareness aware.
So wherever that is for you,
However that is for you,
Allow yourself this time to nestle in.
And once you've found that sweet spot,
Allow yourself to begin to soften into stillness.
So no need to become frozen and rigid,
But yet soft,
Spacious,
And still.
And simply allow the weight of your feet and your ankles to drop.
Allow the weight of your calves and your shins to drop.
Allow the weight of your knees and your thighs to drop.
Allow the weight of your hips and your pelvis to drop.
Please allow the weight of your belly and your low back to drop.
Allow the weight of your spine and your torso to drop.
Allow the weight of your chest and your shoulders to drop.
Allow the weight of your arms and your hands to drop.
Allow the weight of your neck and your throat to drop.
Allow the weight of your brain and your skull to drop.
And please allow the weight of your thoughts to drop as you simply rest your awareness within the gentle coming and going of your breath.
And allow those waves of breath to sink deep down into your belly.
You breathe in and out of the core of you.
And starting at the number 10,
With each exhale,
Simply count down by one.
And as you exhale and count down by one,
Allow yourself to soften and settle just a little bit more.
So from 10 to 9,
Softening and settling.
And then from 9 to 8,
Softening and settling and so on.
Okay,
Breathe in.
And as you reach or approach zero,
Settled and soft and open,
Simply allow your breath to be effortless,
No more counting.
Simply allow each wave of breath to nourish and to soften you.
Now we're going to go on a rotation of consciousness,
So I'll say a point in your body.
You'll simply invite your awareness to each of these points and experience a wave of softness,
A wave of relaxation in each of these places.
So a wave of softness right in the center of your head.
Relax.
A wave of softness in the center of your throat.
The center of your right shoulder,
A wave of ease and softness.
Center of your right elbow.
Relax.
Center of your right wrist,
Easy and soft.
Tip of your right hand thumb.
Tip of your right index finger.
Tip of your right middle finger.
Tip of your right ring finger.
Tip of your right pinky finger.
Center of your right wrist,
A wave of softness.
Relax.
Center of your right elbow.
Center of your right shoulder,
Soft and relaxed.
Center of your throat,
A wave of softness.
Center of your left shoulder,
Soft and relaxed.
Center of your left elbow.
Center of your left wrist,
A wave of ease and surrender.
Tip of your left hand thumb.
Tip of your left index finger.
Tip of your left middle finger.
Tip of your left ring finger.
Tip of your left pinky finger.
Center of your left wrist,
Soft and relaxed.
Center of your left elbow.
Center of your left shoulder,
Easy and soft.
Center of your throat,
Soft and relaxed.
Deep in the center of your heart,
A wave of ease and softness.
Center of your right lung,
Soften.
Center of your heart,
Soft and relaxed.
Center of your left lung,
A wave of softness in the center of your heart.
Deep in the pit of your belly,
A wave of ease and softness washes over.
In the center of your pelvis,
A wave of ease and softness.
In the center of your right hip,
Relax.
Center of your right knee.
Center of your right ankle,
Soft and relaxed.
Tip of your right big toe.
Tip of your right second toe.
Tip of your right third toe.
Tip of your right fourth toe.
Tip of your right fifth toe.
All of the toe tips together,
Soft and relaxed.
Center of your right ankle,
A wave of ease washes over.
Center of your right knee.
Center of your right hip,
Relax.
A wave of ease and softness in your pelvis,
Relax.
Center of your left hip,
Soft and relaxed.
Center of your left knee.
Center of your left ankle,
Relax.
Tip of your left big toe.
Tip of your left second toe.
Tip of your left third toe.
Tip of your left fourth toe.
Tip of your left fifth toe.
All of the toe tips together,
Soft and relaxed.
Center of your left ankle,
Easy and soft.
Center of your left knee.
Center of your left hip,
Soft and relaxed.
A wave of ease and softness washes over your pelvis.
A wave of ease and softness washes through your belly.
A wave of ease and softness washes over your heart.
A wave of ease and softness washes through your throat.
A wave of ease and softness washes through your head.
A wave of ease and softness washes over your whole body,
Your whole body,
Soft and relaxed.
Now experience yourself within an ocean of vitality.
And on the soft subtle quality of each inhale,
Experience that vitality flooding every cell in your body.
And as you exhale,
Experience that vitality soaking your spine.
So as you inhale,
Allow every cell to be bathed in vitality.
And as you exhale,
Allow that vitality to flood the spine,
To pour through the spine.
Breath easy,
Bathing every cell with vitality.
And then flooding the spine with life force,
Vital energy,
Shakti.
Namaste.
Namaste.
And now steeped in Ojas,
The basic vital life force,
Allow the fullness of your awareness to immerse within the ocean of your unbound heart.
Allow yourself to be carried by the pulse and the waves in the ocean of your heart.
Cradled here,
You simply take refuge and rest.
Namaste.
Namaste.
Namaste.
Bathed in the ocean of oneness,
Allow yourself to experience the fullness of your body.
And allow yourself to experience the gentle waves of your breath.
And allow those waves of breath to begin to grow bigger until they pour over into movement,
Perhaps simply waving the tips of your thumbs over the tips of your other fingers.
And then just allow your movement to flow through you in a way that feels really nourishing and sweet to you as you re-inhabit the fullness of your body once again.
And you take your time,
But eventually you'll make your way onto your side and simply acknowledge to yourself that this practice of Yoga Nidra is complete.
This practice of Yoga Nidra is now complete.
