Lie down comfortably.
Let your arms rest beside you,
Your legs slightly apart.
Make any final adjustment you need.
Then become still.
If the mind is busy,
Let it be busy.
You do not need to stop thinking.
You do not need to push anything away.
For now,
Simply stop following every thought.
Feel the surface beneath you,
The back of the head,
The shoulders,
The spine,
The hips,
The legs,
The heels.
Let the body be supported.
Take one slow breath in.
And breathe out gently.
Again,
Breathing in.
And letting the breath leave without effort.
Now let the breath move by itself.
Quietly repeat within yourself.
I remain steady as thoughts come and go.
I remain steady as thoughts come and go.
And let the words go.
Bring your awareness to the right hand.
Right thumb,
2nd finger forward.
Fifth.
BOMB back of the hand,
Wrist.
Forum Elbow.
Aparam.
Shoulder.
Right side of the chest.
Waste.
Thai.
LuaLig Ankle.
Heal.
Soul of the Foot.
Top of the foot.
Big doom?
2nd door.
Forge.
Fifth.
Now on the left hand.
Left thumb.
Second finger.
Toad?
Four.
Fearless.
Bomb.
Back of the hand,
Wrist.
Forum.
Elbow.
Of Godhead.
Shoulder.
Left side of the chest.
Waste.
Thai.
Me.
Lourling.
Ankle.
Heal.
Soul of the foot.
Top of the foot.
Big Dough?
2nd row.
Third.
Fourth.
Fifth.
Awareness at the back of the body.
Back of the head.
Back of the neck,
Right shoulder blade.
Left Shoulder Blade the whole back.
Lower back.
Back of the pelvis.
Now the front.
Forehead.
Right Eye.
Left eye.
Right cheek,
Left cheek.
Jaw?
Lips.
Through it.
Chest.
Abdomen.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
And now the whole body at once.
One complete body,
Resting.
Bring your awareness to the breath.
Notice the abdomen rising and falling.
Now count 7 breaths backwards.
Breathing in,
Breathing out,
Seven.
Next breath.
Six.
Continue quietly.
Five.
Fool.
Free.
Do.
One.
And let the counting go.
Now notice the mind.
Not the story,
Just the movement.
A thought appears,
Then another.
You do not need to finish it,
You do not need to answer it.
You do not need to follow where it leads.
Simply recognize thinking is happening.
A thought can appear without becoming your next task.
Perhaps the mind returns to something unfinished or moves towards something still to come.
Notice the pull.
Then come back to the body.
The back of the head.
The shoulders.
The hands,
The heels.
The thought can remain without your participation.
Now notice the movement of thought and then the space around it.
The thought changes,
The space remains.
Another thought appears,
Then fades.
And still there is space.
Do not search for silence.
Simply notice,
Thought is moving within something larger.
Thoughts may be active while awareness remains still.
You do not have to become as busy as the mind.
Notice the moments when nothing needs your attention.
A pause.
A gap?
A little space.
And when another thought comes,
Let it come.
When it leaves,
Let it leave.
Nothing to hold,
Nothing to chase.
Notice the difference between a thought appearing and your attention following it.
The thought may arise by itself.
Your attention does not have to go with it.
Let awareness widen.
Include the whole body.
The breath,
The sounds around you.
The darkness behind your closed eyes.
Thoughts can exist within this space without filling it.
You are not inside the thought.
The thought is appearing within awareness.
Quietly repeat once more.
I remain steady as thoughts come and go.
I remain steady as thoughts come and go.
And let it go.
For now,
Nothing needs an answer.
You can leave a thought unfinished.
You can leave a question open.
You can rest without knowing.
Now begin to return.
Feel the weight of the body again.
The head.
The shoulders.
The hands.
The hips.
The legs.
The feet.
Notice the surface beneath you.
Notice the room around you.
Notice the sounds nearby.
And further away.
Take a slightly deeper breath in.
And breathe out gently.
Begin to move the fingers and the toes.
Let movement return slowly.
And when you are ready.
Allow the eyes to open.
Take your time.
The mind may still have thoughts.
You do not have to follow them.
If the mind feels quieter but the body still feels tense or activated,
Continue with.
Yoga Nidra for Nervous System Reset
