Hello,
Welcome to your yoga nidra practice.
This one is written,
Guided yoga nidra script by Laura Gallagher,
Place in the Middle.
Allow yourself to get fully prepared for yoga nidra practice.
You'll want to be in the most comfortable position to remain as still as possible.
Stillness will allow your body and brain to fully relax.
However,
If you do get uncomfortable throughout our practice,
You may move.
You may lay down for our practice,
Or you can remain in a comfortable seated position.
Make sure you aren't too cold or too warm.
Maybe adding in a blanket for extra comfort.
Blink your eyes open and shut a few times.
Noticing how that feels on your eyes before closing them completely.
Your eyes will remain closed until the end of our practice.
Yoga nidra is a practice of yogic sleep,
Where we remain awake in a conscious state between wakefulness and sleep.
Keep your awareness on the sound of my voice as we move from various parts of the body.
Try not to have any attachment and let go of whatever else does not serve you.
Let's begin by listening and absorbing all of the sounds around us.
From the dog barking in the distance,
To the sound of cars passing by,
To birds chirping,
To any sounds you may hear in the room you're in.
Become aware,
But without any attachment to them.
Bring your awareness to the room you're in,
Visualizing all parts of the room.
Visualizing the four walls,
The ceiling,
The floor,
To where you're lying still or sitting still.
Visualize the position of your body,
The clothes you are wearing,
And the blanket that is covering you.
Allow your body to become relaxed.
Relaxing your body from the top of the crown of your head all of the way down to the soles of your feet.
Take a nice long slow breath in,
And a nice long slow breath out.
Imagine now that you are inhaling from the soles of your feet all the way up your ankles,
Shins,
Knees,
Thighs,
Pelvis,
Hips,
Torso,
Chest,
Neck,
And the top of the crown of your head.
Now imagine exhaling from the top of the crown of your head down your neck,
Chest,
Torso,
Hips,
Pelvis,
Thighs,
Knees,
Shins,
Ankles,
And the soles of your feet.
Your breath is like this elevator,
Inhaling from the soles of your feet all the way up to the top of the crown of your head.
And exhaling from the top of the crown of your head all the way down to the soles of your feet.
Continue breathing like this for a few more rounds.
Now let go of the breath.
Allow the body to breathe itself.
Now say to yourself,
I am practicing yoga nidra.
I am awake and relaxed.
You may choose to now set an intention or sankalpa for your yoga nidra practice.
Do not force anything.
Just allow.
If finding a sankalpa feels like a struggle,
Perhaps you choose to set the intention of remaining calm and peaceful.
Please repeat your intention or your sankalpa three more times.
We will now begin a journey of conscious awareness throughout our entire body.
You will move your awareness through parts of the body where you will remain still and silently repeat the body part to yourself.
The practice will begin on the right side of the body.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Top of the head.
Right temple.
Left temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
Continue to feel your entire body.
Your entire body feeling heavy and grounded.
Your entire body is heavy and grounded.
Your entire body feels as though it is sinking deep into the support of the earth.
Now feel your body light and spacious.
Your entire body feels light and spacious.
Your entire body feels as though it is floating up above the earth.
Return to your body feeling rested.
Peaceful.
And calm in your yoga nidra practice.
Concentrate on the dark space of your closed eyelids.
Imagine as though your eyelids are like a movie screen.
Become aware of what's on your screen.
And become aware of anything you start to see without having any attachment.
Colors.
Patterns.
Shapes.
And photos.
Watch this screen as though you're watching a movie.
Imagine now the following images.
Noticing any emotions,
Thoughts or feelings that have any attachment to them.
A white feather.
A Buddha meditating.
A dark green pond.
Receiving help from a friend.
Fog lifting.
A full moon.
Your reflection in a mirror.
The warm summer sun.
A burning fire.
A tall tree.
The clear sound of a bell.
A blooming garden.
A path in the woods.
A dog wagging its tail.
The shape of your body resting.
It is time to repeat your intention.
Your sankalpa.
Silently repeat your sankalpa three times.
Bring your awareness back to all of the sounds around you.
Noticing the sound of your breath as it enters in and out of your nose.
Notice the feeling of your breath as it enters in and out of your nose.
Feel the rising and the falling of your breath in your belly.
Feel your body resting in your yoga nidra.
Keeping your eyes closed start to visualize the space around you.
When you're ready slowly start to wiggle your fingers and toes.
Stretching whatever wants to stretch.
Slowly open up your eyes coming back into your space.
Your yoga nidra practice is now complete.
Namaste.
