Welcome to your Hatha Yoga Nidra.
Balance between the two sides of your body.
Masculine,
Feminine energies.
The sun,
The moon,
Solar,
Lunar.
Start by finding a comfortable position,
Perhaps lying down.
You might like to tuck a folded blanket under your knees here.
Then rest your arms alongside your body.
Take any little fidgets,
Any little adjustments you need in order to find some stillness.
Take a deep breath in.
Exhale,
Sigh it out,
Let it go.
Feel your body release.
It's a little bit heavier.
Start to soften your eyelids,
Maybe so much that they close all the way down.
The goal of this Yoga Nidra practice is for you to shift your awareness through your body to the points where I tell you.
There's no right or wrong way to experience the awareness.
Allow yourself to stay truly present,
To stay anchored to my voice.
Now start to draw your awareness up to the right side of your face.
Your right eyelid,
Your right ear,
The right side of your jaw.
Draw your awareness down the right side of your neck,
Across the top of your right shoulder.
Down your right arm,
Through your right elbow,
Through your lower arm.
Draw your awareness to your right wrist.
The center of the palm on your right hand,
Right thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Draw your awareness up to the right side of your chest,
The right side of your torso,
Into your right hip.
Become aware of your right thigh bone,
Your right knee joint,
Lower leg,
And your right ankle.
Notice the sole of your right foot,
The sensations of your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Notice how heavy your right side body feels.
Let it melt down into the surface below you.
And start to shift your awareness up to the left side of your face,
Your left eyelid,
Left ear,
Left side of your jaw.
Draw your awareness down the left side of your neck,
To your left shoulder,
Left upper arm,
Left elbow joint.
Draw your awareness to your left lower arm and your left wrist.
Become aware of the center of the palm on your left hand,
Your left thumb,
First finger,
Second finger,
Third finger.
Fourth finger.
Draw your awareness to the left side of your chest,
The left side of your torso,
Left hip.
Notice your left thigh,
Your left knee joint,
Your left lower leg,
Left ankle.
Notice the sole of your left foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the weight of your left side body.
Let it melt down into the surface beneath you.
And start to become aware of the gentle rise and fall of your breath.
And I'll leave you right here.
Rise when you are ready.
Be mindful.
Move slowly.
Take care of yourself.
Hari Om Tat Sat.
