Hello and welcome.
My name is Penny and I am so pleased that you're here.
Today we'll be practicing Yoga Nidra,
A guided practice of deep rest and awareness.
There's nothing you need to do perfectly and nothing you need to achieve.
You'll simply listen to my voice and allow your body to rest.
If at any point my voice fades into the background,
That's okay.
Your body is still receiving the practice.
If you need to move during the practice,
Move slowly and gently and then return to stillness when you can.
For now,
Allow yourself to arrive.
Allow yourself to be supported.
To prepare for the practice of Yoga Nidra,
We begin by lying on our backs in Shavasana.
If this is not comfortable,
You may place a pillow under your head or if your back feels sensitive,
You may bend your knees or place support beneath them.
Or if you're pregnant,
Resting on your side is perfectly fine.
This practice may also be done sitting in a chair or on the floor with your back supported.
You may want a blanket as body temperature often drops during Yoga Nidra.
Allow yourself to feel warm and at ease.
Begin to notice your body's alignment.
Feel the length of your spine supported and free.
Allow your arms to rest comfortably at your sides,
Palms facing up or down.
If there's anything restrictive,
Gently remove it.
If it feels safe,
Allow your eyes to close.
Mentally say to yourself,
I am practicing Yoga Nidra.
I will remain awake and aware.
At this time,
I invite you to take a full breath in.
And as you exhale,
Silently think,
Letting go.
Again,
Inhale fully.
Exhale,
Letting go.
One more time,
Inhale.
And exhale,
Letting go.
Bring awareness to where your body is supported.
Feel your feet supported,
Your legs supported,
Your arms and hands supported,
Your back,
Shoulders,
And head,
All supported.
Allow the effort of holding the body to soften.
Notice the natural rhythm of your breath.
Now extend awareness outward to sound.
Sounds outside the room.
Sounds inside the room.
Sounds within your own body.
Become aware of the sound of your breath.
In Yoga Nidra,
The body remains still.
If movement is needed,
Move mindfully and then return to stillness.
Mentally repeat,
I will remain still for Yoga Nidra.
Now bring to mind your Sankalpa,
A short positive statement in the present tense.
Repeat it silently to yourself three times,
Using the same wording each time.
If no Sankalpa comes to mind,
You may use,
I will find the right Sankalpa for me.
Allow your intention to settle gently,
Like a seed planted in fertile soil.
As the body remains still,
I will be going through different body parts.
As they are named,
Simply bring your awareness to each specific part without effort.
Bring your awareness to the right hand,
Fingers of the right hand,
The palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The right waist,
Heel,
Sole of the foot,
Top of the foot,
Toes,
The whole right side of the body.
Bring your attention to your left hand,
Fingers of the left hand,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The left waist,
The left hip,
Thigh,
Knee,
Lower leg,
Heel.
Sole of the foot,
Top of the foot,
Toes,
The whole left side of the body.
Notice both feet,
Both legs.
Both hips,
Your pelvis,
Middle back,
Both shoulders,
Your chest,
Abdomen,
Face,
The whole front of the body,
The whole back of the body,
The whole body together,
The whole body,
Your whole body.
Bring awareness to the natural flow of your breath.
Inhale fully and exhale completely.
Feel the breath moving gently through the body from head to tailbone and tailbone to head.
Allow the body to breathe itself.
If the mind wanders,
Gently return to the breath.
Bring your awareness to the area just below the ribcage,
The solar plexus.
Imagine a small light of circle there.
Notice its warmth,
Its color,
Or vibration.
Allow the light to expand upward into the chest and heart.
Downward toward the base of the spine.
Outward through the arms and the legs.
Feel the whole body gently infused with light.
Rest in this radiance.
Imagine you are in a safe,
Comfortable room.
In front of you is a candle.
Notice the soft glow of the flame.
The gentle flicker of the light.
Feel yourself relaxing as you watch the candle.
Imagine the wax softening and melting slowly.
With each drop,
Feel tension leaving your body.
Feel stress and worries flowing away like melted wax.
Notice the flame moving gently with your breath.
Inhale.
Exhale.
Rest in the warmth and steadiness of the light.
Allow yourself to simply be.
Now begin to bring your awareness back to your sankalpa.
Notice how it feels in your body now.
Notice your body simply resting,
Supported.
Take a full breath into the belly and chest.
Exhale slowly.
Continue breathing like that.
