Welcome to your yoga nidra practice.
Go ahead and lie down on your back and get as comfortable as possible.
As you settle in,
Ask yourself if it would be possible to get even just a tiny bit more
Comfortable here.
And after making some final adjustments,
Begin to observe the settling process.
Notice how it is to be right here,
How it is to know that you have arrived and there
Isn't anywhere else you need to be,
That there is nothing required of you here.
And since nothing is required of you here,
And there's no one to please,
There's no deadlines
To meet,
There is nothing that needs to be done or thought of or said.
There is literally nothing to do,
So you cannot do this wrong.
As you notice your body relaxing,
Simply welcome yourself home to this moment,
To this breath,
To this body.
Welcome yourself just as you are.
Settle into a delicious and nourishing rest.
Take a moment to welcome all sounds that can be heard.
Open up your ears to receive sounds from far away.
Listen for the furthest sound that you can hear.
And then open your ears to closer sounds,
Maybe sounds within the room that you're resting.
Maybe even sounds that you're making,
The sound of your breath,
A gurgle of your tummy.
Now sense the earth beneath you and the weight of your body resting upon it,
Sensing the
Earth element of your body resting on the earth beneath.
Earth being held by earth.
And let that awaken qualities of stability,
Groundedness,
Security,
To be received and
Absorbed by this body now,
Into every bone,
Into every joint,
Into every muscle,
And into
Every organ.
And now that your physical body has settled,
Become aware of the rhythm of your breath
That has perhaps also come into a sweet,
Harmonious balance.
Simply watch the breath as it comes in and flows out.
Breathing in.
Breathing out.
Breathing in and knowing that you are breathing in.
Breathing out and knowing that you are breathing out.
Create a harmonious balance as the breath comes in to have an equality to the breath
That leaves you.
So as you observe your breath,
You notice there's a balanced feeling being established.
Breathing in.
Breathing out.
Now come into your sankalpa,
Which will be a statement about what you'd like to achieve,
Cultivate,
Welcome into your life.
You can make this statement in a positive,
Present tense way.
For example,
If you're looking for more health,
You could say,
I welcome health and vitality
Into my being now.
It can be whatever you want,
Health,
Self-love,
Inner peace,
Bliss,
Alignment.
I'll give you a moment to formulate your sankalpa because we plant that like a seed in the fertile
Soil of our yoga nidra.
And we'll now let our awareness be free to travel through the land of the body.
We'll let our attention rest on different areas.
Notice attention like a bright light that invites healing and vitality.
Allow the light of awareness to shine softly into the place that I mentioned.
Begin by letting awareness settle between your eyebrows and then deep inside the head
So that it feels like in this land of the body,
A gentle light of awareness illuminates
The inside of the head and the third eye chakra.
Welcoming light,
Healing into the space of the head and down between the notch of the
Collarbones at the base of the throat,
Resting the light of your awareness at the throat,
Welcoming this light to shine into the space.
Let the light of awareness shine into the left shoulder,
Elbow,
Wrist,
Through the left
Arm and down into the palm,
Back of the hand and to each fingertip,
Thumb,
Index,
Middle,
Ring and pinky.
The whole of the left hand illumined by this light of awareness from the tips of your fingers,
The spaces between the fingers,
The palm.
Let your awareness travel back up through the wrist,
Elbow and shoulder and bring your
Attention back between the collarbones at the base of the throat,
Bringing a gentle
Sense of light to each place.
Move to the right shoulder,
Elbow and wrist.
Down through the wrist,
Down through the arm and to the right hand,
Welcoming the light
Of awareness to shine on the thumb,
Tip of the index,
Middle,
Ring and pinky finger.
The whole of the right hand lit up,
Illumined,
Lighting the palm,
The back of the hand,
Spaces
Between the fingers all the way back up now through the wrist,
Elbow and shoulder.
Bringing the light of awareness to the space between the collarbones at the base of the
Throat.
And then all the way down and along and through,
Resting the light of awareness at the breastbone
And then into the heart space,
Into the right side of the chest,
To the center of the chest,
Out into the left side of the chest,
Back to the center of the chest,
And then all the
Way back through to the two shoulder blades and the space between them.
Invite your awareness down into your belly,
Shining the light of awareness into the space
Of the abdomen.
As you shine this light of awareness into the abdomen,
Welcome all sensations that arise
In the belly,
Into the lower back.
Welcoming all sensations arising in perception,
Let the light of awareness fill the space,
The whole belly filled with this gentle healing light being absorbed by organs,
Muscles,
Tissues.
Invite the awareness to travel down through the pelvis,
Down through the groins,
The buttocks
And the sacrum.
Welcome any sensations that arise in perception as you bring the light of awareness into the
Whole region of the pelvis.
Receiving,
Receiving,
Receiving this light of awareness into the pelvic organs,
Pelvic
Floor,
Bones of the pelvis,
Glutes,
Hips and groins.
Let the light of awareness travel down through the whole of the legs,
Going down through
The thighs,
Knees,
Calves,
Ankles,
All the way down to the toes.
Welcome the light of awareness into the left foot,
Into each toe in turn,
The light shining
On the tip of the big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Bring the light of awareness into the right foot,
Welcoming each toe on the right foot
To shine with the light of awareness,
Big toe,
Second toe,
Third toe,
Fourth toe and
Fifth toe.
Then invite the light to travel from the feet up through the ankles and calves,
Knees,
Thighs
And hips through the pelvis,
Shining the light all the way up through the pelvis,
Through
The whole of the belly,
Moving from the belly to the heart space,
The whole land of the
Body receiving this light up through the throat,
Through the space of the head,
The crown of
The head and then to the space between the two eyebrows.
Let the light of awareness shine on the space between the eyebrows and as awareness travels
Now effortlessly through the whole body,
Allow there to be a gentle receiving of light as
It enters through the body and all the spaces within,
Receiving healing,
Energizing,
Illuminating
All dimensions of you in this openness of awareness which is yoga nidra.
Allow there to be a sense of how it is to release on an exhale,
Feel the body move into
Deep rest as if each time that the breath goes out the body settles deeper and deeper
Into rest and stillness and that each time the breath comes in you feel vitality,
Energy
Washing into every cell of the body.
Each time that the breath comes in vitality,
Energy washing into each cell of the body.
Each time the breath goes out settling deep into sleep,
Each time the breath comes in
Vitality,
Energy and with this movement of attention feel a sense of the body sleeping
Sense of the body sleeping but also alert full of vitality at the same time.
Feel both a state of deep deep rest and vitality at the same time.
Welcome in the possibility of being both in deep rest and fully awake at the same time.
Feel the breath moving through the body.
The great wisdom and insight of each cell welcomed as intuitive guidance
Making itself known in whatever way feels appropriate.
Come back to the feeling of your breath flowing in and out through your nostrils.
Maintaining your awareness of your breath and at the same time
Developing your awareness of your physical body relaxed and lying on the floor.
Feeling the container of your skin and the clothes and the props that are touching you.
Noticing the heaviness of the body as it rests on the floor.
Without opening the eyes,
Visualize your surroundings.
Imagine the room you're in,
The objects around your body,
The placement of your body,
Your hair,
Your arms,
Your legs.
Lie quietly until you feel ready to move and when you do you can use your hands to press yourself
Off the floor.
The practice of yoga nidra is now complete.
Namaste.
