Welcome to yoga nidra.
Lie down and make yourself as comfortable as possible.
Give yourself a slow breath in through the nose and out through the mouth with a sigh,
Letting go of any tension.
If you wish to have a sankalpa,
A positive affirmation,
Repeat it now as a specific positive and present statement of truth.
Repeating it to yourself three times.
Now start by bringing your attention to the space outside of you.
Sense everything from your body out.
Now bring your attention to the space inside of you.
Sense everything from your skin inward.
Welcome whatever you experience,
Either internally or externally,
Simply as information.
Now feel the space inside and outside of you simultaneously.
Imagine your skin like one of the rings in a tree trunk.
Things that extend eternally outward and eternally inward.
Bring your attention to the sensation of your face,
Your mouth,
Eyes,
Ears and nose.
Feel your scalp,
The top of your head and the back of your head.
Feel your face and scalp simultaneously.
Feel your entire head.
Feel the sensation of your neck and throat,
Your collarbones and chest.
Feel your arms,
Shoulders,
Elbows,
Forearms,
Wrists and hands.
Feel only your left arm.
Feel only your right arm.
Left arm.
Right arm.
Feel both arms together.
While sensations change,
They reveal that which is never changing,
Awareness.
Be awareness itself.
As awareness,
Experience yourself as belly and back.
Now feel your pelvis.
Feel your legs.
Feel your feet.
Feel your entire body as sensation.
Feel your entire body.
Sensations may change,
But awareness never does.
Be awareness.
And as awareness,
Imagine yourself inside your body looking out.
You can see all of the things in the room.
You notice the walls,
Ceiling and furniture.
Now imagine yourself outside your body looking in.
You can see your body's shape.
You can see yourself breathing and resting on the floor.
Now you're inside your body looking out again.
Now you're outside your body looking in.
And in this moment,
You're both inside looking out and outside looking in.
Take a journey with me.
Leave your body lying comfortably on the floor and expand to become larger than the room,
Larger than the house or building you're in,
Larger than your city,
Continent and larger than the world.
You're larger than the galaxy.
You're as large as the universe.
In this space,
You feel very comfortable.
There is no up or down,
Right or left.
There is no right or wrong.
There is no past or future.
It's always a perfect moment of now.
Everything simply is.
You can see everything in the universe as yourself.
You can be as small as the smallest particle and as large as the largest galaxy.
As the universe itself,
Zoom in and look at your body lying on the floor.
You can see your entire life from beginning to end.
You see your life as an intricate tapestry of events and people and a beautiful and interesting expression of your universal self.
As the universe,
You can direct and organise things how you wish.
Simply notice how the life of the person who is lying on the floor is playing out.
Without the need to fix,
Change or do anything,
Simply notice the life of the person lying on the floor.
You can see the life of the person who is lying on the floor.
Now,
Feel yourself shift from the large universal self to become the most powerful person in the universe.
To become as small as a galaxy,
As the world,
The continent,
The city,
The house or building,
The room.
And now come to rest in the body lying on the floor.
Feel your body lying on the floor.
And repeat your sankalpa three times to yourself now.
And when you hear me count down from five,
That will signal the end of the yoga nidra practice.
Five.
Four.
Three.
Two.
One.
Yoga nidra is over.
