Find yourself in a comfortable position you may be lying down perhaps on your back or on your belly or perhaps you may be sitting.
Find a position that works for you ensuring you are feeling supported by the surface your body is resting upon.
Allow your eyes to remain open or perhaps gently closed.
You are setting yourself up for a restful yoga nidra meditation where you will also set your intention.
You will explore that in a little bit more detail and perhaps use as a foundation for yoga nidras in the future.
During your yoga nidra practice you can move your body at any time you need but make yourself so comfortable right now that you won't want to move.
Check that you are feeling as comfortable and relaxed right where you are.
Check that your feet are comfortable,
Your legs are comfortable,
Your hips are comfortable,
Your whole back is rested and comfortable or you may be on your belly feeling rested and comfortable.
Arms and hands,
Shoulders,
Neck are relaxed.
Your jaw,
Your tongue,
Forehead are relaxed.
Your whole body as comfortable and relaxed as can be.
Feel your body supported where you are,
Resting.
Let go.
Allow your body to surrender completely to gravity.
Let go.
Allow your body to sink further into the earth.
You are settling,
You are being held by the earth.
Take a deep breath in and as you exhale let go of anything you think you need to do right now.
There is nothing you need to do,
Nothing you need to think about.
Set all your thoughts,
Concerns or thinking aside.
Your body is relaxing.
Bring your attention to your breath.
Notice your body inhaling and exhaling.
Now move your awareness into your body,
Deep within your body.
During Yoga Nidra you'll be guided to notice and feel physical sensation,
Your breath,
Your emotions,
Your thoughts and your feelings of well-being and happiness.
Whatever you experience it is just right now as it is.
During Yoga Nidra welcome every experience as a message from your inner wisdom,
Your intuition,
Inviting you to explore sensations and emotions and your thoughts without trying to change,
Fix or make anything happen.
As you experience whatever rises up for you in your body and mind remain relaxed,
At ease and calm.
Now simply rest,
Follow my guidance,
Allowing my voice to become your guide.
You feel your body settling completely into stillness and deep rest.
Now bring attention to your senses.
Notice the taste in your mouth,
The sounds around you,
The smells,
Images or colors that might be coming to you,
The touch of air on your skin.
Your senses are open and alive.
Bring your mind to why you are here today.
Bring to your mind an intention for your Yoga Nidra today.
How would you like to feel during and after your Yoga Nidra meditation?
With an intention we are able to steer our life in the direction we want to go rather than where our habits tend to take us.
Intention is the placement of thought energy in the direction we want to go in life.
Your intention allows you to take your life off autopilot.
Your intention deliberately sets an action energy and attention of where you want to go.
Say to yourself where intention goes,
Energy flows.
Keep thinking about your intention.
Make sure it resonates and is meaningful to you.
It is stated in the present tense it is positive,
It is specific and detailed,
It is about you.
Perhaps it is a sense of inner peace,
Happiness,
Well-being,
Perhaps a release from a physical or emotional or mental discomfort,
Perhaps release from habits or patterns or pains.
Your intention may be simple as just to remain alert and awake through your Yoga Nidra but whatever it is allow your intention to emerge fully.
Feel your intention around you and supporting you to be focused and alert throughout your Yoga Nidra.
Feel your intention in your entire body and in your mind and your heart.
Notice how it will support you throughout this practice.
Now moving from your intention and feeling your intention to bringing awareness to your breath.
Become aware of your body breathing,
The flow of the breath and sensations as it moves in or out through your nostrils,
Through your mouth.
Feel your breath in your chest and your belly gently rising and falling as breath flows in and out,
Breathing naturally and rhythmically.
We'll continue with our breathing counting backwards from ten to one just like this breathing in ten and breathing out ten feeling your whole body sinking into the earth.
Breathing in nine and breathing out nine your body feeling heavy,
Relaxing and resting,
Surrender.
Breathing in eight and breathing out eight.
Breathing in seven and exhale seven.
Your body sinking deeper and deeper into a state of deep rest.
Continue breathing counting down.
If you lose count return to ten and start again.
If you finish continue breathing in and breathing out your whole body resting.
If there is any tension,
Stress,
Energy remaining in your body that you don't want to take further into your yoga nidra practice,
Let go now.
Let the rest of that energy out through the back of your body,
The front of your body into the earth.
Let the earth hold whatever you don't need today.
Taking a moment now to breathe in and hold on to what your intention is for your yoga nidra today.
Remind yourself of your intention.
Repeat your intention now to yourself,
Stating it in the present tense as if it is already happening.
Now let the sound of my voice be your guide and support you in experiencing sensations throughout your body.
Keep your intention in your mind and imagine going about your daily life as your intention holds true.
Notice your breathing easy and rhythmic.
Notice your forehead is at ease.
Notice your chest and your belly slowly rising and falling with your breath.
Notice your hands,
Your arms,
Your legs and your feet at ease.
You are resting.
Feeling your intention in your whole body in this restful place.
Repeat the following affirmation.
Where intention goes,
Energy flows.
Where intention goes,
Energy flows.
Where intention goes,
Energy flows.
Now start to awaken your body.
Taking time to transition to your alert and waking state,
Yet holding your intention close to your heart.
Repeat your intention to yourself.
Start to wake up your body.
Your eyes are gently opening.
You're sensing your presence in the room where you're resting.
Start to wiggle your fingers and your toes,
Moving your body ever so gently.
Start to reorient to where you are,
Where you are now and where you are going with your heartfelt intention and your desire.
You may choose to remain where you are for a little while longer and relax and enjoy this peaceful place.
Taking the time to soak up this beautiful yoga nidra.
Your yoga nidra is now complete.
