I will be guiding you through a full 60 minute yoga nidra session,
Designed to provide you with deep relaxation for body and mind.
You will be gently guided to connect with presence at the core of your being.
You may experience periods of deep peace and mental silence during this practice.
This is the fullness of your being that is normally covered up by life's activities and busyness.
There are many benefits to yoga nidra.
For instance,
You may recognize that you are less anxious after an extended session like this,
Or after regular practice you may find that your connection to your silent core is carried with you as you go about your day to day tasks.
During our session today you will hear the mantra Loka Samastah Sukhino Bhavantu,
Which means may all beings be happy and free.
At the various transition points you will hear a gong to act as a signal.
It's very easy with yoga nidra to fall asleep because we are so relaxed.
We feel so safe,
We feel secure and it's very natural to fall asleep during this time.
However,
To gain the most benefit,
Determine to stay awake as much as possible.
If you do drift off into sleep,
Simply recognize it has happened and then jointly regain the guidance.
So let's begin.
Lie on your back in shivasana pose,
As flat as possible.
If you need to,
Place a thin pillow under your head and a bolster under your knees to take any strain off the lower back.
Cover your body with a light blanket to keep warm and if you have an eye pillow,
Pop it gently on your eyes right now.
Turn your attention to your body and adjust your position so that you are in the best alignment possible with your head,
Your neck and your spine straight.
Place your arms lightly at your sides,
Away from your ribs,
Palms open to the ceiling.
Check that your hips are parallel to each other.
Inhale,
Stretch your legs through to your heels.
Push your heels out and feel the stretch along the backs of your legs.
Relax your feet and let them flop naturally out to the sides.
Use your attention to gently scan your body and note any areas of tension.
Now begin to feel your entire body releasing and relaxing.
Determine to stay in this pose for the duration of the practice.
Resist any temptations to move.
Determine to stay awake.
You are safe,
You are secure in this environment.
Turn your attention to your environment and the sounds that you can hear.
Become aware of the overall soundscape,
The city sounds that you can hear in the distance.
The sounds closer to us in this room.
Be aware of the sounds arising and passing.
Arising and passing.
Notice that no sound is permanent in duration.
Everything is changing.
Do not label the sounds or react to them pleasant or unpleasant.
Simply be aware of them.
Let them arise and fall.
Turn your attention now to your breath.
Take three deep belly breaths in and out.
Feeling your belly rise on the exhalation and deflating on the exhalation.
Feel the coolness of the air as you inhale and the warmth of the breath when it leaves the body.
Be watchful as you let your breath return to its natural rhythm.
Do not force the breath.
Let it flow in and out without hindrance from the mind.
Notice your body now in this here and now.
Bring your attention to your head and consciously let go of any tensions that you feel in your forehead.
Soften your temples.
Soften your eyes and draw them back further into their sockets.
Let gravity pull back your cheeks as you relax them.
Relax your lips.
Dissolve any tensions in your jaws.
Slightly open the teeth and relax the jaw.
Feel your body getting heavier as you become more and more relaxed.
Feeling safe,
Comfortable and secure.
Notice the thin sheath of sensation where your body is touching the floor.
From the back of your head to the shoulders,
The torso,
The back of the arms,
The hips and legs.
Slowly scan this entire interface where the body meets the floor.
Surrender yourself to the earth.
Let's take some time now to create our sankalpa for this session.
The sankalpa is a short positive I am statement that reflects our being.
Or states an intent.
For example,
It could be I am seen.
I am creative.
I am aware.
I am sensitive.
Construct the sankalpa statement for yourself.
Repeat it mentally three times and then release it.
Focus your awareness now.
At the point between your eyebrows at the third eye.
And sink your awareness to the midbrain area.
Create a point of intense awareness as pure as white bright light.
Move this point of awareness upon direction.
As it moves from point to point,
Visualize it pulsating gently.
Become aware of your consciousness outlining the body.
Be intently focused on each single point.
Do not let your attention waver to any other task.
Let's begin the rotation.
The point between the eyes.
Right shoulder.
Right elbow.
Middle of the wrist.
Back of the right hand.
Tip of the right thumb.
Tip of the forefinger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Center of the right palm.
Middle of the wrist.
Right shoulder.
Throat.
Left shoulder.
Left elbow.
Middle of the wrist.
Back of the left hand.
Tip of the left thumb.
Tip of the forefinger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Forefinger.
Palm of the left hand.
Middle of the wrist.
Left elbow.
Left shoulder.
Throat.
Right chest.
Left chest.
Solar plexus.
Navel.
Root chakra.
Right hip.
Right knee.
Right ankle.
Top of the foot.
Tops.
Tip of the big toe.
Tip of the first toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
The sole of the right foot.
Right ankle.
Right knee.
Right hip.
Left hip.
Left knee.
Left ankle.
Top of the left foot.
Tip of the big toe.
Tip of the first toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Sole of the left foot.
Right foot.
Left ankle.
Left knee.
Left hip.
Root chakra.
Navel.
Solar plexus.
Heart.
Left chest.
Right chest.
Chest.
Throat.
Eyebrows.
The top of the head.
Now return your awareness to the center midbrain area.
And consciously dwell there.
Feel yourself floating in awareness in this present time.
Bring your awareness now to the feelings in your body.
Direct your body to feel as heavy as possible.
Imagine in your mind's eye that your body is as heavy as a sack of potatoes sinking into the ground.
Feel the pull of earth's gravity pulling you into the ground.
The feelings of heaviness.
But there's also a security there.
A sense of safety as you are wrapped into the earth.
Feeling secure.
In contrast,
Now go for the opposite image and feeling.
Direct your body to be as light as air.
The only thing stopping you from floating away is the blanket covering your body.
Feel as light as a helium-filled balloon.
Feel the top layer of your body pressing against your clothes.
Lifting up and expanding.
Becoming bigger and lighter.
Exhale and let that balloon deflate.
Bring up the feeling of heat.
Imagine yourself sitting in a hot room in a sauna.
Enjoying the heat of the body.
Feel the sweat arise as your body temperature is turned up.
Be aware of the heat of the body.
Now imagine yourself leaving the heat of the sauna and plunging into an ice bath.
The cold wraps around your entire body invigorating your entire being.
Let's now consider our emotions as they arise.
Remember you are in a safe,
Comfortable space.
Bring to mind a period of time in your life when you felt emotionally low or deeply sad.
Recall the feeling.
Notice where these feelings arise in the body.
A heaviness in the chest.
A tightening around the heart.
Your breathing may suddenly change rate.
Simply be aware of this emotion.
Observe,
Accept and do not react.
These experiences are part of our beings.
Let them be so.
Notice that when we observe and feel without attachment,
Without reaction imagine that there is an arising and a passing.
An arising and a passing.
Letting them fall away.
In contrast to the sadness recall feelings of great happiness and contentment.
Watching your children being happy.
Being with good friends,
Great company.
Feelings of contentment in the present moment.
Being with a loved one.
Let these feelings arise in your being.
Notice again that there is an arising and a falling away.
Do not become attached,
Just observe.
Bring your attention now to the forebrain area.
This is like the screen of our mind's eye where we imagine various scenes like watching a movie in a theater.
Imagine the following images as clear full color as possible.
Crisply focused.
Three dimensional.
Let them arise in your mind's eye and just as quickly let them fall away.
A crisp red apple.
A fountain of water sparkling in the sunlight.
An expansive stand of green luscious bamboo swaying and rustling in the wind.
Children playing,
Laughing and having fun in the park.
A full moon on a clear and cloudless sky.
An endless cool night.
A family of dolphins jumping out of the water in pure joy.
A crowd of people being squashed together on the way to work on the Tokyo train.
The sky at night full of stars endlessly expansive.
The entire universe of galaxies expanding forever out.
Our precious sun blazing its warmth on a summer's day.
A sudden shower of cooling rain.
A mountain stream gurgling and rippling beside us.
A steaming cup of coffee held in our hands.
A group of friends enjoying a conversation.
The sun setting on the horizon.
Bring your attention now to your heart center.
Your heart chakra.
Behind your physical heart and in front of your spine.
Imagine your attention sinking deeply into the chamber of your heart.
Feel a strong connection there.
Rest there for a time.
Do not let your attention waver from this point.
Be here now.
Recall your sankalpa that you stated at the start of this session.
Recall it again three times and let it go free.
Bring your attention gradually back to your body.
Feel the tips of your toes,
The tips of your fingers,
The back of your head,
Your shoulders,
Your back,
Legs and feet.
Breathe deeply and feel the cool air entering your body fully.
Stretch your arms and hands above your head and give yourself a full stretch.
Enjoy the feeling of movement coming back to you.
Be here fully in this present moment.
This is the end of our yoga nidra session today.
Take as much time as you need to come slowly and fully back.
Many blessings to you.
