Please get ready for the practice of Yoga Nidra.
Find a comfortable and cozy place laid down on your back in Shavasana.
You may place a small cushion,
Pillow or blanket under your head.
You can also place a blanket over your body to keep you warm and increase the feelings of comfort.
Take your time to find a comfortable position.
Bring your hands down by your sides.
The palms of the hands face upwards to the sky.
The fingers are curled gently and relax.
You lay in Shavasana.
Gently close your eyes and take three full and deep breaths.
Breathe in and fill the lungs with air and allow the belly to expand.
Relax as you exhale.
Relax the shoulders,
Let them sink into the ground.
Relax the jaw and the muscles of your face and head.
Allow your legs to feel heavy and relaxed.
Relax all the muscles of your upper body and stomach.
Become aware now of the feeling of the breath in the area of your belly.
Feel the belly rise and fall as you breathe in and out.
Do not manipulate the breathing.
Just be a witness of your breath and become aware of ourselves breathing.
Your awareness rests at the area of the navel as you breathe in and out.
Now focus your attention on the sounds.
Become aware of any sounds around you.
Notice sounds far away from you,
Very close to you.
Hear the sounds of the traffic outside,
Of a bird singing or the wind in the trees or people talking.
Now find one sound and focus all of your awareness onto this sound.
Now find a different sound and see if you can find a sound that is closer to you and also focus all of your awareness on this new sound.
Now we will do a little body scan and we will focus our awareness on different areas of the body.
I will name each part of the body and you take the awareness to that part of the body.
You fill this part with all of your attention and awareness.
We begin with the right hand thumb.
Take your awareness to the right hand thumb.
See if you can feel any subtle energy flowing through the thumb of your right hand.
Take your awareness to the index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the right hand,
Wrist,
Forearm,
Elbow,
Upper right arm,
The shoulder,
The right armpit,
Right side of the waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Right ankle.
Take all of the awareness to the right ankle.
The sole of the right foot,
The top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and the fifth toe.
Now bring your awareness to the left side of the body.
We begin with the left hand thumb,
Index finger,
Middle finger,
Left ring finger,
Little finger,
The palm of the left hand,
The back of the left hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder.
Take your awareness to the left armpit,
The left side of the waist,
The hip,
The left thigh,
Left knee,
Left calf,
Left ankle,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the back of your body.
Feel the right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The spinal cord,
The back of the head,
Top of the head.
Move your awareness to the front side of your body.
Feel the resting point between the two lips,
The throat,
Pit of the throat,
Right side of the chest,
Left side of the chest,
Center of the chest.
Allow all of your awareness to rest at the center of your chest.
Feel your belly.
We will feel parts of the body together now.
Sense both arms together,
Both legs,
The torso.
Feel the head and the face together.
Become aware of both of the arms and both of the legs at the same time.
Become aware of your whole body all at once.
Allow your conscious awareness to rest on the feeling and sensations of the whole body.
The legs,
The arms,
Torso and head.
Experience your whole body,
Whole body awareness.
Now take a moment to become aware of the feeling of the breath in the body just as it is.
Be a witness of the breath as you breathe.
Bring your awareness to your nostrils.
Feel the air as it gently enters the nostrils and exits the nostrils.
Breathe in,
Breathe out.
Now gently bring back your awareness to your body.
Become aware of the surface beneath you.
You can now start to wiggle your fingers and toes.
The practice of yoga nidra is now complete.
Take a deep breath in,
Stretch body and slowly open your eyes.
Namaste.
