Yoga Nidra offers the body deep rest,
Whether this practice helps you fall asleep or acts as a quick recharge in the middle of the day,
Know that Nidra is helping restore your energy with or without sleep.
Allow yourself to be comfortable wherever you are,
Make any adjustments to invite a little more comfort and ease into the body,
Allow your awareness to notice the sounds of your external environment,
Pull your awareness closer within,
Notice the sounds of your own breath,
Maybe even your heartbeat,
Drop deep within your inner home,
Focusing on the heart set to sankalpa,
An intention,
Ask yourself what you would like to cultivate in your life.
Nidra allows us to access our subconscious,
The part of our mind that helps with manifestation,
It can be a single word,
A feeling or a visualization,
Set your sankalpa and let it go,
With your awareness in your heart space,
Take a deep breath into the heart,
Exhale breathing out of the heart,
Allow your awareness to travel up towards the throat,
The chin,
Your jaws,
Both cheeks,
The teeth,
Nose,
Right eye and left eye,
Both eyebrows,
The space between the eyebrows,
Forehead,
Top of the head,
Both ears,
Back of the head,
Neck,
Shoulders,
Upper arms,
Elbows,
Lower arms,
Wrists,
Back of the hands,
Thumbs,
Pointer fingers,
Middle,
Ring and little fingers,
Palms,
Inner forearm,
Inner elbow,
Bicep,
Shoulders,
Heart,
Navel,
Belly,
Hips,
Thighs,
Knees,
Shins,
The tops of the feet,
Big toes,
All the little toes,
Soles of the feet,
Heels,
Calves,
The knees,
Backs of the thighs,
The space behind the heart,
Breathing into the heart,
Breathing out of the heart,
Feel the coolness of the inhale coming in,
The heat of the exhale as the body lets go,
Sinking deeper into earth,
Feel the belly rising,
Feel the belly falling,
With every breath begin to count backwards from 11,
Belly rises 11,
Belly falls 11,
Continue counting all the way to 0.
Allow yourself to experience your whole body,
Envision the entire body as it is now,
Feel the whole body,
Now feel the body heavy,
Feel as though the whole body is sinking deep into the earth,
Feel as though gravity is pulling you deep down,
Feel the whole body light,
Invoke lightness throughout the whole body,
Feel as though your entire body is lifting off the earth,
Levitating above,
Feel the whole body filled with air as light as a feather,
Now inviting the sensation of coldness into the body,
Bring your awareness to the back of your neck and feel the body with goosebumps,
Feel the whole body shivering,
Invite the sensation of heat into the body,
Feel the whole body hot,
Like you're sitting in direct sun in the middle of a summer's day,
Feel the whole body sweating,
Witness the entire body as though you are on the ceiling and you can see your body at this exact moment in time,
Allow your awareness to drop into the body,
Drop into the heart,
Recall your intention,
Allow your awareness to rest in the heart space.
