Welcome to the practice of Yoga Nidra.
Let's begin by finding a beautiful place to lay your body down and relax.
Make yourself very comfortable here.
Close your eyes,
Let your hands rest loosely by your side or wherever is comfortable for you.
Allow yourself to become calm and steady.
Bring about a feeling of inner relaxation in the whole body.
Become aware of the sounds around you.
Just let them be there.
Notice the hair.
Touching the surface of your body.
Allow your mind to empty.
But it no longer needs to hold on to.
Let it go flowing out and away.
Become aware of the fact that you are going to practice yoga nidra.
Become aware of your breath and focus only on your breath.
Breathing in and out through the nostrils.
Lengthening your breath both on your inhalation and exhalation.
Slowly and gently breathing in.
Direct your breath to travel over your vocal cords.
And as you exhale,
Notice the breath.
Softly passing over the throat.
Slowly and gently breathing in.
Allowing the breath to travel over the vocal cords.
Exhale.
As the breath softly passes over the throat.
Please continue with your breathing at your own rhythm and pace.
Now come back to your normal breath.
Notice how relaxed you feel.
The practice of Yoga Nidra begins now.
I'd like to.
To now imagine.
And visualize a beautiful day.
The sun is shining so bright.
And the open sky is a beautiful shade of light blue.
You have with you a nice soft blanket.
Open the blanket and lay yourself down,
Allowing the floor to take all your weight.
And this blue sky radiates over you from the top of your head to the tips of your toes.
You feel so calm and relaxed lying here.
The light blue color of the sky relates your throat chakra.
And it is known as the center of purification.
It guides your speech and creative expression in the world.
Relax your whole body.
The whole body.
The whole body.
At this time.
We will create your sun kalpa.
And intention.
A positive statement formed in your heart.
The sankalpa you stayed during yoga nidra.
Plants a seed in the fertile soil of your mind.
To bring about transformation and healing.
Please repeat your sun kalpa just mentally after me.
I express myself.
Truthfully and clearly.
I express myself.
Truthfully and clearly.
I express myself truthfully and clearly.
We will now begin a journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body.
As soon as you hear them named,
Please repeat the name of the part to yourself.
And feel that part of your body but do not move.
The practice begins on the right side.
Beginning with the tip of the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Right wrist for her.
Right elbow,
Up that arm.
Right shoulder,
Armpit,
Waist Write equals.
Calf muscle.
Right ankle.
Son of the fruit.
Top of the foot.
Right big toe 2nd door.
Third toe.
Four,
Two,
Fifth to the whole right side of the body.
Bring your awareness to the left side of the body.
Beginning with the tip of the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
Left wrist.
Or harm.
Left elbow.
I'll put on left shoulder blade.
Armpit.
Wave.
Left each.
Legs.
Calf muscle.
Left ankle.
Sole of the foot,
Top of the foot.
Left big toe.
Second door.
Third two.
4 to 2 Fifth go.
The whole left side of the body.
Bring your awareness now to the top of your head.
Relaxing your forehead.
The eyebrows,
Both eyes together.
Right ear left ear.
Your nose.
Breathing in and out through the nostrils.
Upper lip.
Lower lip.
Relaxing your jaw.
Be your whole head alive with energy.
Feel now the back of your body resting on the floor.
Feel the points where the body is touching the floor.
Bring your awareness to the whole back of the body.
Feel a sensation alive with vibration.
Feel now the front of your body.
The whole front of your body is filled with radiant energy Bring your awareness back to your throat.
Be aware of the space at your throat.
Go deep into the space.
Inhale into the throat.
Exhale from the throat down and out through the soles of your feet.
Inhale from the sole of your feet up to the throat.
Again.
Exhale from the throat down and out through the sole of your feet.
Inhale from the sole of the feet up to your throat.
Continue breathing this way at your own rhythm and pace.
Allow your throat center to soften.
Breathe naturally and freely.
Let your imagination now.
Take you to a deeper level of calmness.
Imagine with your mind's eye that you are in a sacred place.
I want you to create this sacred place to whatever is right for you.
Notice the details of this special place.
Be there as if you are seeing through your own eyes.
Notice your surroundings make it perfect just the way you want it.
With the right amount of light as warm.
Or as cool as you want it to be.
Safe and peaceful.
As your sacred place should be for you.
And now that you are so comfortable and relaxed.
Think about the major things going on in your life.
And as you do so,
Imagine your throat opening up to a beautiful blue light.
Mentally ask yourself.
Am I speaking my truth?
Am I being true to myself?
Open the channels of communication.
Allow yourself to speak freely.
The way in which you speak your words.
Will have a great impact in your life.
Your throat center is now radiating with vital life force.
Repeat your sankalpa.
I express myself truthfully and clearly.
I express myself truthfully and clearly.
I express myself truthfully and clearly.
It is now time.
To leave your sacred place.
Become aware of your breath.
Breathing in and out through your throat.
Develop your awareness of relaxation.
Become aware of the physical existence of your body.
Your body is lying here on the floor.
Let your mind be aware of your surroundings.
Remembering the beautiful light blue skies surrounding you.
Become aware of the sounds that you can hear.
Slowly begin to move your fingers.
Then your toes.
And if you feel like stretching you might like Gently take your arms above your head.
Reach out through the hands and through your feet.
Feel your whole body lengthening.
From the tip of your fingers to the tips of your toes.
And now gently bring your knees into your chest.
Gently rocking from side to side.
Massaging your lower back.
And when you're ready.
.
.
Rolling very carefully over to the right side of your body.
Pressing your left palm into the floor.
Go up to a comfortable seated position.
Bring your hands into your heart center and mentally repeat your sankalpa.
I express myself truthfully and clearly.
I express myself truthfully and clearly.
I express myself.
Truthfully and clearly.
When you are ready,
Slowly open your eyes.
The practice of Yoga Nidra.
Is now completed.
Ari'om Tat Sam.
