Now is the time for a yoga nidra,
A time of sleepless sleep to reset,
Recharge,
And heal the body,
Mind,
And spirit.
Lie down on your back with your legs slightly apart,
Your arms a little away from the body with the palms turned upwards.
Adjust your body position until you are completely comfortable.
Close your eyes and release the cares of the day.
As we begin this yoga nidra,
You'll hold your breath in for as long as you can,
Three times.
Your next inhalation,
Inhale and hold,
Holding,
Pulling more breath in,
Hold,
Hold,
And exhale through the mouth,
Sighing and releasing.
Again,
Breathe in and hold.
Fill the lungs completely and hold,
Hold,
Holding as long as you can.
And exhale,
Sighing,
Letting the breath fall out.
And then one more time,
Inhale,
Pull in as much breath as possible,
Inhaling and holding,
Holding even more.
And when you need to exhale,
Sigh it out,
Pressing every bit of breath out,
Emptying the lungs and allowing the breath to turn to a natural rhythm.
Begin to notice how you feel in your body,
Letting whatever sensations are there to simply be there.
Drawing your attention now to your third eye,
Focusing in and up on your third eye,
The central command center for being an intelligent co-creation with the universe.
The third eye,
Drawing your attention up to the third eye center and repeating to yourself these intentions.
I am so grateful to be free of tension and anxiety.
My hormones are exquisitely balanced.
I cope with my problems with ease and grace.
I'm so grateful to be free of tensions and anxiety.
My hormones are exquisitely balanced.
I cope with my problems with ease and grace.
I'm so grateful to be free of tensions and anxiety.
My hormones are exquisitely balanced.
I cope with my problems with ease and grace.
Releasing the focus now on the third eye and dropping attention to both feet,
Feeling all ten toes,
The soles of both feet and the tops of both feet.
Both feet together.
Does one feel heavier or lighter than the other?
Lifting awareness up into the legs,
Feeling the heaviness and the length of both legs from hip sockets to heels.
Both legs together.
The bowl of the pelvis and lower abdomen.
The low back.
The lungs and chest.
Mid back.
Between the shoulder blades.
The collar bones.
The balloon of the torso.
Observing.
Noticing both hands and all ten fingers.
Feeling the electricity,
The pulse of prana in the hands and fingers.
And how the energy moves up the arms,
Wrists,
Forearms,
Elbows,
Upper arms,
Armpits and shoulders.
Arms like loose noodles.
Arms like cooked noodles.
Becoming aware of the neck and throat.
The Adam's apple.
Tongue.
Chin.
Lips.
Cheeks.
Nose.
Eyes.
Forehead.
Ears.
Hair and scalp.
Crown of the head to the soles of the feet.
The sense of awareness through the body feels free and effortless.
Free from anxiety,
Tension and worry.
You expand into your pranic field the aura of energy,
The aura of self around the body.
And allowing awareness to travel through the pranic field.
Expanding further and further.
Having a tether to the body,
Allowing the self to flow freely.
Light like a feather floating.
Like a helium filled balloon lifting.
Merging with the cosmic self.
Free of all anxiety,
All tension,
All worry.
Peace and calm.
The ocean of peace.
Tranquil and serene.
Tranquil and serene.
Merging with the ocean of peace.
Boundless.
Following the tether back to the pranic field.
Noticing if there are any shifts in your field.
Back into the body.
And drawing attention once more to the third eye.
Repeating the intentions again.
I'm so grateful to be free of tensions and anxiety.
My hormones are exquisitely balanced.
I cope with my problems with ease and grace.
I'm so grateful to be free of tensions and anxiety.
My hormones are exquisitely balanced.
I cope with my problems with ease and grace.
I'm so grateful to be free of tensions and anxiety.
My hormones are exquisitely balanced.
I cope with my problems with ease and grace.
Feel the effortless flow of breath through the nose,
Into the body,
And out.
Breathing in and breathing out.
Begin to move your fingers and toes,
Ankles and wrists.
Let your head fall from ear to ear.
Really bring up a stretch through the arms,
Down through the legs,
Letting out sounds as you emerge.
As you're ready,
Roll onto your side.
Stay there for a couple breaths.
And keeping your eyes closed,
Gently bring yourself up to seated.
The practice of yoga nidra is now complete.
Haryam tat sat.
