Welcome to this Infinite Ocean of Abundance Yoga Nidra practice.
So the first thing you want to do is go ahead and get super comfortable in Shavasana or you can lie on your side if you're pregnant or if you prefer to lie on your side.
And then take time to arrange your body so that you feel well supported.
You can place a pillow under your head,
Whatever else you need so that you feel absolutely comfortable.
Also having some support under the knees can really help the lower back to settle well.
And bear in mind that body temperature may drop during practice so if you feel the need then cover yourself with a blanket and put on some warm socks.
And when you feel you're able to rest comfortably then just settle in,
Have your arms alongside your torso,
Let your palms face up to the sky as a sign of receptivity.
Have your legs a little wider so that your feet can fall to the side and your hips can completely relax.
And then gently close your eyes and allow the body to become still,
Knowing there is no need for any further movement.
And so if this state is not quite present then just make whatever adjustments so that you feel absolutely comfortable.
The ideal state for the physical body during this practice is zero desire for movement.
And so if the desire to move does arise during practice then simply just watch,
It will probably go away and you can remain still.
And if the desire to move does return then it may be a signal that you do actually need to move.
So just do this with the utmost awareness and with the intention to again settle into stillness and return to the state of zero desire for movement.
And now become aware very precisely of the position in which you are lying.
Know the shape and the posture of your body.
Know the shape and the arrangement of the room.
And feel the points of contact between the back of your body and the floor.
Be aware now of the gentle rhythm of the natural breath.
Feel the breath coming in and the breath going out.
This is the sound that's closest to you.
And just allow the breath to move freely and easily through the nostrils.
And if it's easier to exhale through the mouth then just do that.
So let whatever is most comfortable and easy way of breathing just arise naturally.
So allow the inhale to move down and into the body.
And with every exhalation allow the weight of the body down through the points of contact with the floor.
And so every exhalation is a letting go.
So just be with this gentle rhythm of the natural easy breath.
And with every outgoing breath just allow yourself to sink even deeper into Mother Earth.
And just let her carry your weight.
Taking a moment to observe the stillness and the alignment of your body as the body comes into this state of deepening stillness.
And allow the breath to become even more spacious.
And listening to the sounds that might be around you.
Just following them from sound to sound.
And once again returning to the sound that is closest to you.
Feeling the stillness of the body and the spaciousness of the breath.
Just know that this practice of meditation is held safely in a place of protection and security.
Just know that the boundaries of this practice are secure.
And as you enter into this state of consciousness you are held safely within this protected space.
Just allow the mind to follow the example of the body.
Allow the focus to become even more still and quiet.
Just invite the mind to create a single form of awareness.
And allow this awareness to simply be,
I am practising Yoga Nidra.
Now is the time for you to make your sankalpa or heart's resolve.
Your simple short positive statement in simple language.
Please repeat your sankalpa to yourself internally three times with total feeling and conviction and gratitude for its fruition.
For it is bound to come true.
And now release it even deeper into the recesses of the mind body to take root and begin its manifestation.
We will now begin with the rotation of consciousness.
I will name different points on the body.
Simply bring your awareness here and move from point to point.
Bring your attention to the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Right hip,
Right thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Left thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back,
Become aware of the right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The whole back together,
The whole back together.
Now to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Space between the lips,
Chin,
Throat,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
The whole abdomen,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole back,
Buttocks,
Spine,
Shoulder blades,
The whole front,
The whole belly,
The chest,
The whole back and front,
The whole head,
The whole body together,
The whole body together,
The whole body together.
Please do not sleep.
Total awareness.
No sleeping,
No movement,
Effortless awareness.
The whole body is on the floor.
Become aware of the whole body lying across the floor.
See your body lying on the floor.
Visualise it clearly.
We will now experience the sensations of opposites.
Please bring your awareness to the experience of pleasure.
Recall it deeply now.
Welcome the feeling of pleasure in your whole being.
Hold your awareness of the experience of pleasure.
Now bring your awareness to the opposite sensation of pain.
Recall it deeply now.
Meet with the feeling of pain with equanimity.
Experience it fully.
Hold your awareness of the experience of pain.
Now bring your awareness to the whole body.
Feel your body,
Mind and soul contracting.
Become smaller and smaller and smaller and smaller.
All at once,
The body expands,
The mind expands,
The soul expands,
Body,
Mind and soul expanding into infinite,
Boundless consciousness.
And now allow all sensations to dissolve back into the quiet landscape of consciousness,
The ever-present,
Eternal stream of consciousness.
Refocus at the eyebrow centre.
Enter into concentration.
We will now move into rapid visualisation.
As best you can,
Create the visuals and the images.
See an infinite dark blue ocean,
Rolling waves.
Look above and see a dark sky.
Look in front and see an infinite ocean with rolling waves.
Notice the waves and the ocean as your own untapped,
Unconscious potential.
Open your infinite mind and potential through the natural grace of the rolling waves.
Move closer to what is yet unknown in your own mind,
To what is unseen in your own mind.
Open and receive these impressions with love and gratitude.
Feel open and inspired to merge with a deeper aspect of your true nature.
See the infinite waves on a vast,
Dark ocean.
Bare feet on the sand,
A meandering path.
Tall tufts of grass line the trail.
Follow the path toward the sound of the ocean.
Glimpse the ocean's glimmering waves.
The sea is calm.
Look to your right,
A wide stretch of golden sand.
Look to your left,
Wide stretch of golden sand.
Look in front,
Sun dancing off crests of the waves.
Your breath is in sync with the rhythmic pulse of the ocean.
Miles of shimmery sand in every direction.
Sea birds dart and dive.
Puffs of clouds drift overhead.
Dolphins play beyond the waves.
Walk over to the edge of the water.
Feel the water flow over your toes.
Feel tiny shells under your feet tossed by gentle waves.
Reach down and pick up a perfect shell.
Place it in your pocket.
Turn your gaze toward the horizon and glimpse your surroundings.
Feel ease wash over you.
Reach to your pocket and pull out the shell.
Turn it in your hands to see your sankalpa written on the shell.
See a tiny inscription.
It's your sankalpa.
Repeat your sankalpa internally to yourself with total conviction.
Allow it to land in the deepest layers of your being with meaning and intention.
Gently bring your awareness back into the land of embodiment.
To your physical body lying on the floor.
Experience your breath as the waves of the ocean.
Feel sensation returning to your body,
Your arms,
Your legs,
Your torso and head.
Become aware of the sounds in the room and the sounds further out in the distance.
Notice the smell and the taste.
And for just one moment gently open your eyes taking in form and then close them again.
All that exists is infinite divine consciousness,
Free and blissful.
Gently bring a smile to your face and float your eyes open as if for the very first time this practice of yoga nidra is now complete.
Thank you.
