Welcome to Yoga Nidra with Hafiz.
Adjust yourself as you need to,
Including getting yourself a blanket and pillow or props so that you can lie comfortably or sit comfortably.
And when you're ready,
Close your eyes.
Welcome all of you to this Yoga Nidra session.
Every part of you is welcome.
Listen to the words of the Persian poet Hafiz.
One day the sun admitted I am just a shadow.
I wish I could show you the infinite incandescence that has cast my brilliant image.
I wish I could show you when you are lonely or in darkness,
The astonishing light of your own being.
Let yourself settle into your Yoga Nidra space,
Slowly adjusting yourself if you need to.
Become aware of sounds in the distance.
Move your attention from sound to sound without attempting to identify the source.
Slowly bring your attention closer to the sounds near you and within you.
Notice your natural breathing.
Notice your breath as it goes in and out of the right nostril.
Now notice how your breath is going in and out of your left nostril.
Move both your right and left nostril together.
Allow yourself to just notice your breathing.
Become aware of your body from head to toes.
Notice whatever sensations,
Emotions or thoughts arise as you are held by the space that you are in.
Slowly welcome whatever happens.
No need to judge.
Just observe.
Now begin to create your intention for this Yoga Nidra session.
Something in the present tense that comes from your soul.
Here are some ideas inspired by Hafiz.
I am a golden compass.
I am a holy instrument.
I honor my precious body.
Use whatever intention feels best to you even if it's something else and repeat your intention three times.
Your intention is now planted like a seed within you.
Now you will connect to different body parts and as you hear the word spoken,
Imagine a healing golden light touching each part.
Be aware of your whole right side filled with healing golden light.
Right hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Right lower arm filled with healing golden light,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right chest,
Waist,
Right hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the healing golden light through your whole right side.
Now be aware of your whole left side filled with healing golden light.
Right hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Left lower arm filled with golden light,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left chest,
Waist,
Left hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the healing golden light through your whole left side.
Be aware of the healing golden light in your right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade.
Healing golden light in your whole spine,
Right buttock,
Left buttock,
Back of the right leg,
Back of the left leg.
The whole backside of your body is filled with the golden healing energy.
Feel the golden healing light at the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Right nostril,
Left nostril,
Upper jaw,
Lower jaw,
Upper lip,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone.
Right chest,
Left chest,
Middle of the chest,
Stomach and abdomen,
Lower abdomen,
Front of the right leg,
Front of the left leg.
Be aware of this golden light throughout your whole front side of your body.
Golden healing light for each part,
Right foot,
Left foot,
Right leg,
Left leg,
Right hip,
Left hip,
Right chest,
Left chest,
Right arm,
Left arm,
Right side of the head,
Left side of the head.
Golden healing light for each part,
Whole of the front side of the body,
Whole of the back side of the body,
Legs,
Arms,
Front,
Back,
Head,
The whole of the body together,
The whole body together,
The whole body together.
Feel yourself breathing in the healing golden light through your lips.
Notice how your lips feel as you inhale and exhale and as you continue to be aware of your breathing,
Listen to this poem by Hafiz.
I reign because your meadows call for God.
I weave light into words so that when your mind holds them,
Your eyes will relinquish their sadness,
Turn bright a little brighter,
Giving to us the way a candle does to the dark.
I have wrapped my laughter like a birthday gift and left it beside your bed.
I have planted the wisdom in my heart next to every signpost in the sky.
A wealthy man often becomes eccentric.
A divine crazed soul is transformed into infinite generosity,
Tying gold sacks of gratuity to the dangling feet of moons,
Planets,
Ecstatic midair dervishes and singing birds.
I speak because every cell in your body is reaching out for God.
Now shift your focus to the space between your eyebrows,
Where your forehead is,
Your third eye and imagine different scenes that are given to you.
Let your imagination work however it chooses with sounds,
Images,
Emotions or sensations.
These scenes are inspired by Hafiz.
A bird's nest,
A bird's nest,
Crescent moon on a quiet night,
Crescent moon on a quiet night.
Dark cave,
Dark cave,
Lantern lighting the path,
Lantern lighting the path,
Stormy sea,
Stormy sea,
Soft bed,
Soft bed,
Your favorite meal at the table,
Your favorite meal at the table.
Someone singing,
Someone singing,
Sun rays streaming through the window,
Sun rays streaming through the window,
Cool air on your face,
Cool air on your face.
The image of someone you love,
The image of someone you love.
Now remember your intention for this session and repeat it three times.
Do you sense any inner wisdom from your wise body?
That is clear.
You hear the question.
It starts at two.
You you Remember an experience you had of joy It can be a simple moment like the taste of a certain food in your mouth Or the way the light streamed through the trees Recall this moment of joy in as much detail as possible you Now notice the sensations in your head Chest arms and legs Notice the way the fabrics are touching your skin Notice how your belly is rising and falling as you breathe When you are ready and if it feels best for you let your toes and fingers wiggle Rotate your feet and hands Stretch your legs and arms Be gentle with your magnificent miraculous body Your body is a golden compass that guides your way Here are some parting words from Hafiz You carry all the ingredients to turn your existence into joy mix them mix them The practice of yoga nidra is now complete May you continue to trust yourself and honor your body resting as needed Trust yourself and honor your body resting as needed
