Begin the practice of yoga nidra by coming into a comfortable position.
Yoga Nidra is traditionally practiced lying in Shavasana with the palms facing up but you could choose to lie on your side or to be seated in a chair instead You can add pillows or other props to support your body.
You could cover up with a blanket,
Maybe add an eye pillow over the eyes Make sure that the spine is in alignment and that you're as comfortable as possible.
So that you can completely relax.
Throughout the practice of yoga nidra.
You will listen to the sound of my voice.
Try not to focus on the instructions too hard.
If your mind wanders,
That's okay.
And if you fall asleep,
That's okay too.
You're getting the benefits of your practice by simply being here.
Make any final adjustments to your posture.
Adjust your props,
Adjust your clothing Now,
Invite the body.
To become still.
Close the eyes Tune into the natural rhythm of your breath.
Let it flow effortlessly in and out through the nose or the mouth whichever feels more comfortable and easy for you any attempt to control it.
Just notice what the breath is doing all on its own So now the only movement in the body.
It's the easy,
Effortless flow of breath with each inhale.
And each exhale.
Feel the body relax a little bit more a little bit more.
Invite all of the large muscle groups in the body to relax Relax the thigh muscles Relax the glutes Relax the arms.
Relax the shoulders Relax the abdomen and the chest.
And invite the breath to become a little bit fuller and deeper.
At the beginning and end of yoga nidra.
You will state a sankalpa,
Which is a short phrase that serves as an intention for your practice.
It's something that might not be true right now.
But that you believe could be true.
In the future.
It's something that you'd like to see manifest in your life.
Your sankalpa can be something simple,
Like I am healing.
Or I choose to be fully present.
Or it can be something more specific to you.
Keep it short.
And repeat it silently to yourself three times now.
To bring you deeper into relaxation.
I will now guide you through a scan of your body.
As I say the name of each body part,
Mentally go to that body part and observe the sensations there without moving and without judgment.
If it helps,
You may silently repeat the name of each body part to yourself as your awareness passes through it.
Begin with the right hand thumb.
Awareness of the right hand thumb.
Second finger.
Third finger.
Fourth finger.
5th finger Palm of the right hand.
Back of the hand.
Rest forearm elbow.
Upper arm.
Right shoulder.
Thigh.
Me.
Lower leg.
Ankle.
Top of the right foot Heal.
Sole of the foot.
Right big toe second toe third toe 4th toe.
5th toe Awareness of the left hand thumb.
Second finger third finger 4th finger fifth finger palm of the left hand back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Left shoulder bye knee.
Lower leg ankle.
Top of the left foot heal,
Sole of the foot left big toe 2nd toe third toe 4th toe 5th toe the entire right side of the body.
The entire left side of the body.
Now become aware of the back side of the body the right heel.
Left heel.
Right calf muscle left calf muscle right but up left buttock right shoulder blade Left shoulder blade.
The entire length of the spine the back of the neck.
The back of the head crown of the head.
Forehead.
Right temple.
Left temple right eye.
Left eye.
The length of the nose tip of the nose right nostril left nostril right cheek left cheek upper lip lower lip.
The jaw.
Chin.
Throat.
Right collarbone left collarbone center of the chest abdomen.
Pelvis the entire right arm from shoulder to fingertips the entire left arm from shoulder to fingertips the right leg from hip to toes.
The left leg from hip to toes.
The entire right.
The entire right side of the body.
The entire left side of the body.
Upper body.
Lower body.
The entire body as a whole.
Awareness of the entire body.
As a whole.
Become aware of the space behind the eyes.
Deep dark space stretching infinitely in all directions in your mind's eye.
In this vast,
Infinite space.
Visualize the following images as I say them to you.
A full cup a full cup sitting on a table.
A bright green lawn.
City skyline at sunset.
Puddles of rainwater.
Clean laundry,
Air drying on a clothesline.
Bouquet of fresh flowers.
Your favorite person smiling at you.
Sunshine shimmering on the surface of a lake.
A crackling fire.
A house at night with lights glowing in the windows.
Empty and infinite black space.
Now remember your sankalpa.
Your intention from the beginning of the practice.
Allow it to come to the surface of your mind and repeat it silently to yourself three times now.
Become aware of your physical body.
Feel your breath moving in and out.
Become aware of the space outside of your body.
Feel the sensation of the air against your skin.
Become aware of any sounds in your external environment.
Begin to wiggle the fingers and toes Invite the body to fully awaken.
Stretch and move in any way that feels good to you And when you are ready,
You may open your eyes You can rest here quietly for as long as you would like.
And then slowly transition back into your day.
