Begin the practice of yoga nidra by lying down on your back,
Arms at your side,
Legs apart,
A pillow under your head,
And a pillow under your knees.
Become very comfortable.
Be sure your arms and legs are not touching anything.
And gently close your eyes.
And begin to take a few deep breaths in and out through your nose,
Expanding in the abdomen as you inhale and as you exhale,
Emptying everything out.
Bring your breath back to normal.
And begin to feel awareness in your body.
Begin to feel awareness of the floor beneath you.
And start to gaze into the center of the eyebrows,
The mind space.
Contemplate the phase of life you are living in,
In the moment.
Whenever each and every one of us does this,
Each and every one of us will find an aspect of our lifestyle that we can improve upon.
When you find that aspect of your lifestyle that you would like to improve upon,
I want you to mentally formulate a short positive phrase for it.
We call it sun kalpa,
Which means seed of desire.
As an example,
You can say,
I sleep deeply every night.
I make healthy eating choices.
I am patient.
I am grounded.
When you find your positive phrase,
Mentally repeat it three times.
Now we are going to rotate the consciousness over the body.
Whatever part of the body my voice says,
I want you to mentally repeat it and mentally echo it.
Simultaneously take your awareness to that part of the body.
The body remains still.
Only the mind moves.
Bring your awareness to the right side of your body,
To the right thumb.
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the right hand,
Center of the palm,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the right foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving your awareness to the left side of your body over to the left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the left hand,
Center of the palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take your awareness to the right glute,
Left glute,
Right shoulder blade,
Left shoulder blade.
Bring your awareness to the entire back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Center of the chest,
Abdomen,
Pelvis.
Bring your awareness to the entire right arm,
The entire left arm.
Become aware of both arms simultaneously.
Bring awareness to the entire right leg,
The entire left leg.
Become aware of both legs simultaneously.
Become aware of the whole body.
Bring awareness to your entire body resting on the floor.
As the physical body moves into relaxation,
Let's relax the mind as well.
The mind is fully awake.
Bring the focus of the mind to the breath at the entrance of the nostrils.
Try not to control the breath.
Just witness it moving in and out.
Now bring your awareness to the breath in the abdomen.
Try not to control the movement of the abdomen.
As you inhale and exhale,
The abdomen naturally makes a small movement up and down.
Just be a witness.
I want you to mentally count the breath backwards from 27 to 1.
If you fall asleep and you get up,
Start all over again.
If you lose count,
Start all over again from 27.
If you reach 1 before I start to speak again,
Feel free to start again from 27 and count back down.
Mentally repeat 27 navel up,
27 navel down.
26 navel up,
26 navel down.
Continue at your own pace to 1.
Automatic transition.
You You You You You You You Allow yourself to release the counting Now I want you to use the creative power of your mind and Imagine your entire body becoming heavy See your body multiplying ten times its weight Imagine your body being made of lead sinking down down down into the ground With each breath imagining your body becoming heavier and heavier and heavier Now imagine your entire body becoming light Like a feather or a cloud Beginning to float all the way up to the ceiling Feeling that buoyancy and weightlessness in your body and as you breathe Imagine your body getting lighter and lighter and lighter Go to a time when you were extremely happy and carefree Imagine where you were who you're with The sensations you felt physically emotionally and mentally Now imagine the healing light and energy Sitting at the crown of your head You can imagine this light to be any color shape or form And you can imagine the energy to have a warming sensation As you breathe allow the healing light and energy to enter through the crown of your head Sending healing thoughts Positive thoughts right into your mind Allow this healing light and energy to travel down your spine And as it travels down your spine allow it to heal every organ inside of your body Imagine the warming sensation of the healing energy Surrounding each organ and healing them Send the healing light and energy down to the soles of your feet And slowly bring it into your heart center Allowing the healing light and energy to embrace your heart And heal you as you breathe And the healing light and energy to embrace your heart And heal your heart both physical and emotional Feeling that warmth in the heart center Allowing that energy to expand from the heart space to the outside of your body Let it wrap you like a cocoon of healing And feeling that warmth all around you like a blanket Healing you from the inside out and from the outside in Every cell,
Every muscle,
And every fiber of your being Allow this healing light and energy to be very deep and profound for yourself As we come to the end of our yoga nidra practice,
I want you to mentally repeat your sun kalpa The same short positive phrase that you began with Mentally repeat this word And as you repeat this word,
I want you to mentally repeat this word Mentally repeat your sun kalpa,
The same short positive phrase that you began with Mentally repeat it three times now Begin to bring the life force back into the physical body slowly Allow the breath to inspire movement in your toes,
Fingers,
Wrists,
And ankles You can move the back of your head from side to side and back to center Bend your left knee,
Place the sole of your foot on the ground,
Roll gently onto your right side,
Use your right arm for a pillow When you are ready,
Slowly come to a comfortable seated position The practice of yoga nidra is now complete
