You want to be laying on your back for yoga nidra.
Hands at your sides.
Make sure you're comfortable so your legs will be relaxed.
You want your body to be aligned left and right.
Make sure you're comfortable because it's very important during yoga nidra to remain still,
To not be moving.
So I'm going to give you a moment here to make sure you're comfortable.
And then just let your eyes close.
Just do your best to follow my words and instructions,
But don't concentrate to the point of not being able to relax.
Your mind will absorb what it needs.
Yoga nidra begins now.
The first thing we're going to do is set a guiding intention.
The intention instructs your subconscious mind to help you on the deepest levels.
If you currently have an intention that you regularly use,
Then use that.
Otherwise try this simple one.
I release all that does not serve my highest good.
And now silently repeat your intention three times.
And now focus on your body.
Become aware of your body lying here in this room.
Imagine the four walls,
The ceiling,
Other people close to you.
Become aware of your body where it is touching the floor or the bed or whatever surface is below you.
Notice the head and shoulders where they meet that surface.
Feel your back against the surface you are lying on.
Notice the buttocks and thighs where they are resting against the surface.
Become aware of the calves and heels and feet where they are in contact with the surface below you.
And now we're going to take a tour of our own body.
I will name the parts of the body and you simply move your awareness to that spot.
You may feel it or see something at each spot or not.
It really doesn't matter because you cannot do this wrong.
Simply thinking of that spot on the body causes energy to flow there.
Do not move your body.
Simply think or sense or feel each spot.
And we begin on the right side.
Right hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
The wrist.
The forearm.
The elbow.
Upper arm.
Shoulder.
Arm pit.
The waist.
The right hip.
Right thigh.
The knee.
The lower leg.
The right ankle.
The right heel.
The sole of the foot.
The top of the foot.
The right big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
Now on the left side.
Left hand,
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
The wrist.
Forearm.
Elbow.
The upper arm.
The left shoulder.
The arm pit.
The left side of the waist.
The hip.
Thigh.
The left knee.
The lower leg.
The left ankle.
The heel.
Sole of the foot.
Top of the foot.
The left big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
And now the back of the body.
The right heel.
The left heel.
The right calf.
The left calf.
The right thigh.
The left thigh.
The right buttock.
The left buttock.
The lower back.
The heel of the back.
The upper back.
Right shoulder blade.
Left shoulder blade.
The entire spine.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The spot between the two eyebrows.
The right eye.
The left eye.
The right temple.
The left temple.
The right ear.
The left ear.
The right cheekbone.
The left cheekbone.
The right nostril.
The left nostril.
Upper lip.
Lower lip.
Inside the mouth.
The tongue.
Right cheek.
Left cheek.
Right jaw.
Left jaw.
Chin.
Notch at the base of the throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
And the center of the chest.
The navel.
Lower abdomen.
The pelvic floor.
The right hip.
The left hip.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right shin.
Left shin.
Right ankle.
Left ankle.
Top of the right foot.
Top of the left foot.
Toes on the right foot.
Toes on the left foot.
Soul of the right foot.
Soul of the left foot.
The right heel.
Left heel.
Right calf.
Left calf.
Back of the right knee.
Back of the left knee.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Head back.
Upper back.
Right shoulder blade.
Left shoulder blade.
The neck.
Back of the head.
Crown of the head.
Your face.
And the notch at the base of your throat.
The right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
The wrist.
Forearm.
The right elbow.
Upper arm.
And the right shoulder.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
The wrist.
Left forearm.
Elbow.
Upper arm.
Left shoulder.
And the notch at the base of your throat.
And the center of your chest.
Put all of your focus in the center of your chest.
Be aware of your body.
With all of your focus in the center of your chest.
And imagine energy radiating from this area in the center of the chest.
Inward and outward.
As you breathe.
Be aware of your right leg.
From the hip to the tips of your toes.
Be aware of your left leg.
From the left hip to the tips of your toes.
Be aware of your right arm.
From the shoulder to the tips of your fingers.
Be aware of your left arm.
From the shoulder to the tips of your fingers.
And focus on the torso.
The front of the torso.
And the back of the torso.
Your face.
And the head.
The scalp.
The hair.
Imagine the lines on your face.
And put your focus on your entire body.
From the crown of your head to the tips of your toes.
Your whole body.
Your whole body simply as energy pulsating.
The whole body.
Your whole body.
And place your attention at the crown of your head.
The very top of your head.
The place of the soft spot on a baby's head.
The crown of your head.
Keeping your attention at the very crown of your head.
Become aware that you are breathing.
Be aware that you are just breathing very naturally.
Very easily.
Breathing in.
And breathing out.
But keeping all of your attention at the crown of your head.
Almost as if you are breathing in and out of the crown of your head.
Breathing easily.
Focused completely on the soft spot of the baby's head.
The crown of your head.
Breathing in and out the crown of your head.
And when you next exhale,
Imagine that you are exhaling downward from the top of your head all the way out the tips of your toes.
And as you breathe in,
Imagine you are breathing in from the tips of your toes to the top of your head.
Breathing from the top of your head all the way down and out the tips of your toes.
And breathing in the tips of the toes all the way up to the crown of your head.
And now on the next exhalation,
Exhale from the crown of your head to the soles of your feet.
And inhale from the soles of your feet back up and out the crown of your head.
Breathing out from the crown all the way down and out the soles of your feet.
And breathing in from the soles of your feet and out the crown of your head.
Now exhale from the crown of your head all the way down and out the ankles.
And breathe in from the ankles back up to the crown and out the crown of the head.
Exhaling from the crown of your head to the ankles and inhaling from the ankles to the crown of your head.
And now exhale from the crown of your head to the knees and inhale from the knees back up to the crown of your head.
Exhaling from the crown of your head to the knees and inhaling from the knees back to the crown of your head.
Now exhale from the crown of your head to the hips and inhale from the hips to the crown of your head.
That's exhaling from the crown of your head to the hips and inhaling from the hips to the crown of your head.
Exhaling from the crown of your head to the pelvic floor and inhaling from the pelvic floor to the crown of your head.
Exhaling from the crown of your head to the pelvic floor and inhaling from the pelvic floor to the crown of your head.
Exhale from the crown of your head to the navel and inhale from the navel to the crown of your head.
Exhaling from the crown of your head to the navel,
Inhale from the navel to the crown of your head.
Exhale from the crown of your head to the center of your chest and inhale from the center of the chest to the crown of your head.
Exhaling from the crown of your head to the center of the chest and inhaling from the center of the chest to the crown of your head.
Exhaling from the crown of your head to the notch at the base of your throat and inhaling from the notch at the base of your throat to the crown of your head.
Exhaling from the crown of your head to the throat and inhaling from the throat to the crown of your head.
And exhale from the crown of your head to the spot between your eyebrows and inhale from the spot between your eyebrows to the crown of your head.
Inhale from the crown of your head to the spot between the eyebrows and inhale from that spot between the eyebrows to the crown of your head.
And now just focus on your breath coming in and moving out through that spot between the eyebrows.
Just breathing naturally with all your focus right there in that spot between the eyebrows.
And now I will name a number of different things and you should envision them on the levels of emotion,
Memory,
Or imagination as best you can.
Don't hold on to any image.
Simply move from one to the next one as soon as I name the new item.
The Red Desert.
A Peacock Feather.
The Buddha Meditating.
A Doctor's Office.
The Standing Christ with Outstretched Arms.
The Full Moon.
The Reflection in a Mirror.
A Foggy Morning.
Driving a car on a winding highway.
Waiting for results.
A Turtle Swimming in Blue Water.
The Sun Shining Overhead.
A Bouquet of Flowers.
Snow-capped Mountains.
A Tall Pine Tree.
Giving Help from Others.
A Coffin Beside a Grave.
Cool Clear Water.
A Large Dog Looking at You.
Laughing with Friends.
Quan Yin Sitting Smiling at You.
A Relaxing Afternoon.
A Crystal Ball.
Gypsies Dancing Around a Campfire.
A Warm Embrace.
A Burning Candle.
A Path in the Woods.
A Snake Slithering.
Puffy White Clouds in the Sky.
A Human Skeleton.
A Cold Winter's Day.
A Spider Web Glistening in the Morning Light.
A Soft Warm Sweater.
A Cat Stretching.
A Beautiful Garden Fountain.
Rain Falling on a Tin Roof.
Dark Green Jungle.
An Infinite Ocean.
The Sound of Your Own Heart Beating.
Waves Crashing on the Shore.
Wind Blowing in from the Sea.
The Sound of Waves Crashing on a Deserted Beach.
Waves Endlessly Breaking on the Shore.
Are You Funny Now?
Now bring to mind the intention that you set at the beginning of this practice.
Many of you used this one.
I release all that does not serve my highest good.
And silently repeat your intention three times now.
And now become aware of your body.
This body made of flesh and blood and bone.
As a result of doing Yoga Nidra,
Your body has become quiet.
In the physical,
Mental,
Emotional and spiritual levels,
You are very tranquil and peaceful.
And yet your body is also refreshed,
Revived and energized.
So become aware of your body.
Become aware of your legs.
Left and right.
Allow your toes to move.
Become aware of your arms and hands.
Begin to move your arms and hands.
Become aware of the other people here with you.
Feel the surface underneath you.
And come fully into your body now.
Yoga Nidra is now complete.
