Welcome to this guided yoga nidra.
Yoga nidra is often referred to as yogic sleep.
A state of consciousness between waking and sleeping.
A state in which the body is completely relaxed but where you are still following on with my voice.
Lie on your back with your head supported.
Make sure you're nice and warm with a blanket covering your body.
Have your arms close to but not touching the body with the palms turned up.
Take some time to check your head,
Neck and shoulders.
Your head should be in line with your spine and gently close your eyes and your mouth.
Make any necessary adjustments so that your body is lying comfortably on the floor.
Spend a few moments checking the position of your whole body.
During yoga nidra it's important to remain awake by listening to the sound of my voice.
Take a deep breath in now and as you exhale be aware of letting go.
Again,
Deep breath in and let go on the exhale.
And one more,
Deep breath in,
Hold and let go on the exhale.
Take some time to let the breath settle into its own natural rhythm.
The body is relaxed and still.
Feel the breath moving into and out of the body.
Now start to listen to sounds.
Move from one sound to the other.
Listen to sounds that are far away.
And then to sounds within the room.
Now letting go of any sounds.
Quietly say to yourself,
I am practicing yoga nidra.
I am awake and relaxed.
Now it's time to make your sankalpa or resolution.
This is a positive statement that you have for your life.
And take some time to feel what's most important for you.
Then create your statement as an already accomplished fact.
I am calm and relaxed.
I am peaceful.
I am at the peak of my health.
I am at the peak of my health.
Silently state your resolution to yourself clearly and with awareness three times.
Be aware of your physical body,
Your whole body lying on the floor.
We will begin a journey of sensory awareness throughout the body.
You will move your awareness to different parts of the body as I name them.
Try to visualize the part.
And you may also like to repeat the name of the part to yourself silently.
As much as possible remaining alert and awake.
Start on the right hand side of the body.
Become aware of your right hand thumb,
Second finger on the right hand,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side of the waist,
Right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
Fifth toe.
Be aware of the whole right foot,
The whole right leg,
The whole right arm,
The whole right side of the body.
Move to the left side.
Ensure that you are listening and alert.
Be aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of the waist,
Left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth and fifth.
Be aware of the whole left foot,
The whole left leg,
The whole left arm,
The whole left side of the body.
Shift your awareness to the back of the body.
The right heel,
Left heel,
Right calf,
Right foot,
Sole of the foot,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head.
Now move your awareness to the front side,
Becoming aware of your forehead.
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eye,
Left eye,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
The upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen and pelvis,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
Both legs,
Both arms,
Abdomen,
Chest,
The whole face,
The whole head,
The whole torso,
The whole body.
Bring your awareness of the whole body from the head to the toes.
Now we are going to explore opposite sensations,
Lightness and heaviness.
Now imagine the whole body becoming light,
As though your body could float.
The head is light and weightless,
The limbs are light and weightless,
The torso light and weightless,
The torso light and weightless,
The whole body light and weightless.
You are rising higher and higher.
Now imagine your body becoming heavy.
Feel the heaviness in all parts of the body.
Each part is becoming heavier and heavier and heavier.
The head is heavy,
The limbs are heavy,
The torso is heavy,
The whole body is heavy,
Whole body heavy.
Now begin to concentrate on the space in front of your closed eyelids.
Become aware of any colors,
Patterns or light.
Now a number of different things will be named and you should envision them on the level of emotion,
Memory and imagination.
Jump from one image to image.
Peacock feather,
A good night's rest,
Full moon,
Misty morning,
Waiting for results,
Temple on a mountain,
Tall green tree,
Making appointments,
A peaceful morning,
Sun shining.
Laughing with friends,
A warm embrace,
Burning a candle,
Taking a deep breath.
The sound of my voice,
Your body lying on the floor.
And gently come back to the feeling of your breath flowing in and out through the nose.
Feel your body in contact with the floor and begin to take note of your surroundings.
Be aware that you have been practicing yoga nidra.
Very slowly begin to move the fingers and toes.
Slowly and gently waking your body up.
Take a deep breath in and stretch your arms over your head.
Nice,
Long,
Energizing stretch through the body.
And the practice of yoga nidra is now complete.
