Welcome to Yoga Nidra,
The meditative heart of yoga.
To prepare for this short practice,
Take your time to make yourself as comfortable as you possibly can.
I emphasize the importance of comfort because it will give you the best chance of remaining still for the duration of the practice.
If you become uncomfortable,
It can prevent you from sinking deeply into the practice.
Physical stillness enables you to experience the more subtle layers of sensation in the body,
And it can help to move both the body and the brain toward full relaxation.
If you do find yourself feeling uncomfortable,
Please feel free to change your position at any time.
Lie down on your back.
You can support the lower back by bending the knee slightly and placing a bolster,
Pillow or rolled up blanket underneath.
A small pillow can be used under the head and a blanket for warmth and extra comfort.
Allow the arms to be slightly apart from the body,
With the palms facing up.
The legs are also apart and the feet falling gently out to the side.
Take some time now to set up your position.
Gently close your eyes and as your body begins to settle,
Allow my words to become your guide as we enter into this meditative journey together.
Yajanidra is the practice of yogic sleep and will guide you into a state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to the sound of my voice.
This practice is intended to invoke the natural surrender toward deep sleep.
So don't worry if you drift a little during the practice.
When you become aware of it,
Simply return your focus to the sound of my voice.
You will be asked to move your awareness to various body parts and sensations.
Try not to concentrate too intensely as this may prevent you from relaxing.
Begin by becoming aware of how your body feels right now in this moment.
Notice any areas of tension or holding in the body and allow them to relax and let go.
Relax the jaw,
The mouth and the tongue.
Relax the brow and the entire forehead.
Allow the face to soften completely.
Relax the shoulders and allow them to let go and melt down into the floor.
Notice your body lying on the floor.
The position of your body,
Your clothes,
Your hair,
Your face.
Become acutely aware of the existence of your physical body lying on the floor.
Feel the touch of the floor against your body.
Feel the touch of clothes against your skin.
Feel the whole skin covering your body,
Becoming sensitive,
Receptive.
Breathe into your skin.
Feel every pore of the skin gently expanding and condensing with each breath.
Now bring your attention to rest on the sole of the right foot.
Feel the sole of the foot alive with sensation.
Move your awareness to the right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the foot.
Ankle.
Calf.
Knee.
Thigh.
Hip.
Waist.
Armpit.
Feet.
Right arm.
Wrist.
Back of the hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Thumb of the hand radiant with sensation.
Shift your attention now to the sole of the left foot.
Feel the sole of the foot alive with sensation.
Move your awareness to the left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the foot.
Ankle.
Calf.
Knee.
Thigh.
Hip.
Waist.
Armpit.
Shoulder.
Left arm.
Wrist.
Back of the hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand radiant with sensation.
Move your awareness to rest at the top of your head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Chest.
Upper abdomen.
Navel.
Lower abdomen.
The pelvic floor.
The whole right leg.
The whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body alive with sensation.
Become aware now of your breath moving in and out of your body.
Inhale and exhale.
Try not to control the breath in any way.
We are now practicing breath awareness,
Not breath control.
Just observe the stream of breath moving in at the nostrils and all the way down into the depths of your pelvis.
Then watch the breath move back up through the body and out of the nostrils.
Notice the shape of the body change as you inhale and exhale.
Now begin to count backwards from 10 in rhythm with your breathing.
Rest your awareness upon the rise and fall of your chest and count backward by one each time you exhale.
As though you were dropping down,
Sinking a little deeper with each out breath.
Now begin to count backwards from 10 in rhythm with your breathing.
If you've drifted off or your mind has started to wander,
Return now to observing your breathing.
Just be with the breath,
Feeling it,
Experiencing it,
Noticing its presence despite anything you try or don't try to do.
It is there always,
Breathing you.
Take some time now to be here in silence,
Soaking in presence for as long as you like.
When you feel ready,
Come out slowly.
Start by gently moving the fingers and toes,
Stretching the arms and very slowly returning to your wakeful world.
The practice of Yoga Nidra is now complete.
The practice of Yoga Nidra is now complete.
The practice of Yoga Nidra is now complete.
