For this Yoga Nidra experience,
I recommend settling into a supported Shavasana,
Also known as Corpse Pose.
This is a reclining posture that is fully supported so that the body can deeply relax.
If you have a yoga bolster,
Similar sized cushion,
Or even a rolled blanket or towel,
Place that underneath your knees to release any tension in the low back that can arise when the legs are fully extended.
Even if you don't normally practice Shavasana in this way,
Because you'll be here for some time,
You may find this support helpful.
I also recommend putting a little bit of cushion behind your head.
This is to create a softer connection point between the floor and the back of your skull,
Not to lift the head and shoulders off of the ground.
Typically a folded blanket,
Not too high,
Is enough.
Please also cover your body with a warm blanket if you think you might get cold.
And if there's a lot of light in the room you're in,
You might appreciate an eye pillow or even a scarf placed over your eyes.
In this reclining shape,
There's no need to engage your muscles to hold yourself up against gravity,
Giving you an opportunity to completely relax the physical body.
Take a few more moments to make any adjustments to your props,
To your clothing,
Your hair,
Anything that might become distracting,
So that you can stay comfortably in this experience.
Yoganidra is a practice where we turn our attention inward,
Quietly withdrawing from inputs that enter our consciousness through the sensory doorways.
I'll guide you through this experience,
But don't worry if you don't hear everything that I say or if you fall asleep.
It's normal to move in and out of conscious awareness during this experience.
There's a part of you that's still listening.
And remember there's no wrong way to practice Yoganidra,
So whatever unfolds is just right.
Bring your attention to your natural breath.
There's no need to control the breath in any way.
Notice each unique breath.
Bring each long breath as a long breath,
And each short breath as a short breath.
As you relax into your breath,
You may notice that it can become very faint,
Almost imperceptible.
At other times,
You might feel a need to take a deep,
Sighing breath.
Every breath is welcome exactly as it is.
It's said that all of the Buddhist teachings are encapsulated in a single mantra,
Om Mani Padme Hum.
Attributed to Avalokitesvara,
The Bodhisattva of compassion,
This powerful prayer invokes the intention to live a life with compassion.
Om Mani Padme Hum cannot be literally translated into a simple phrase,
But through its repeated recitation,
In your mind or out loud,
You can embody the qualities of an awakened being,
And to develop the willingness to meet whatever arises with compassion.
Om Mani Padme Hum.
Om Mani Padme Hum.
Om Mani Padme Hum.
If they're not all ready,
Close your eyes gently.
There's no need to squeeze them shut.
Take a long,
Deep breath,
And then breathe out slowly and let your body sink into the support of the floor.
Feel the weight of your bones as your body relaxes more deeply,
Sinking into the earth.
You are in a safe and protected space.
Your mind can be at ease knowing that you are completely okay and supported in this moment.
Remind yourself that there's nowhere to go and nothing to do.
You're simply here as you are,
Resting in stillness.
Now bring your awareness to your forehead,
Your nose,
Your left cheek,
Your right cheek.
Awareness of your jaw and your mouth.
Allow your whole face to be exactly as it is.
Awareness of your left ear and the left side of your head.
Awareness of your right ear and the right side of your head.
Awareness of the back of your head.
Allow your whole head to be exactly as it is.
Awareness of your neck,
Your left shoulder,
Your left upper arm,
Your left elbow,
Your left forearm,
And your left hand.
Awareness of all the fingers on your left hand.
Allow your left arm,
Hand,
And all of your fingers to be exactly as they are.
Awareness of your right shoulder,
Your right elbow,
Your right arm,
And your right hand.
Awareness of all of the fingers on your right hand.
Allow your right arm,
Hand,
And all of your fingers to be exactly as they are.
Awareness of your upper chest,
Your heart center,
And your belly.
Allow the whole front of your torso to be exactly as it is.
Awareness of your upper back,
Your shoulder blades,
Your back ribs,
And your low back.
Allow your whole back to be exactly as it is.
Awareness of the front of your pelvis,
The back of your pelvis.
Allow your whole pelvis to be exactly as it is.
Awareness of the front of your left thigh,
The back of your left thigh.
Awareness of your left knee.
Awareness of your left shin and your left calf.
Awareness of your left foot and all the toes on your left foot.
Allow your left leg,
Foot,
And all of your toes to be exactly as they are.
Awareness of the front of your right thigh,
The back of your right thigh.
Awareness of your right knee.
Awareness of your right shin and your right calf.
Awareness of your right foot and all the toes of your right foot.
Allow your right leg,
Foot,
And all of your toes to be exactly as they are.
Awareness of the whole left side of your body.
Allow the whole left side of your body to be exactly as it is.
Awareness of the whole right side of your body.
Allow the whole right side of your body to be exactly as it is.
Awareness of the whole front side of your body.
Allow the whole front side of your body to be exactly as it is.
Awareness of the whole back side of your body.
Allow the whole back side of your body to be exactly as it is.
Awareness of your whole body.
Allow your whole body to be exactly as it is.
Now come back to your forehead,
Nose,
Left cheek,
Right cheek,
Jaw,
Mouth,
Whole face,
Left ear,
Left side of the head,
Right ear,
Right side of the head,
Back of the head,
Whole head,
Neck,
Left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Left hand,
Left fingers,
Whole left arm,
Hand,
And fingers,
Neck,
Right shoulder,
Right upper arm,
Right elbow,
Right forearm,
Right hand,
Right fingers,
Whole right arm,
Hand,
And fingers,
Upper chest,
Heart center,
Belly,
Whole torso,
Upper back,
Shoulder blades,
Back ribs,
Low back,
Whole back.
Front of the pelvis,
Back of the pelvis,
Whole pelvis,
Front of the left thigh,
Back of the left thigh,
Left knee,
Left shin,
Left calf,
Left foot,
Left toes,
Whole left leg,
Foot,
And toes.
Front of the right thigh,
Back of the right thigh,
Right knee,
Right shin,
Right calf,
Right foot,
Right toes,
Whole right leg,
Foot,
And toes,
Whole left side of the body.
Whole right side of the body,
Whole front of the body,
Whole back of the body.
Find awareness of your whole body,
Your whole body,
Allowing your whole body to be exactly as it is.
This is shit.
You you you you you you you Bring your awareness back to your breath following the natural rhythm of your breath flowing in and out you don't have to change the breath in any way no effort as you breathe just awareness of breathing you bring your awareness to the sensation of breathing in your belly feel your belly rise and fall with your breath in and out belly rising and falling you bring your awareness to the sensation of breathing in your chest feel your chest rise and fall with your breath in and out chest rising and falling bring your awareness to the sensation of breathing in your whole body as you breathe out imagine that any remaining holding or tension in your body flows out riding on the wave of your breath as you breathe in imagine yourself taking in a sense of calm riding on the wave of your breath as you breathe in imagine yourself taking in a sense of calm riding on the wave of your breath as you breathe in imagine yourself taking in a sense of calm riding on the wave of your breath Breathing out,
Letting go of separation.
Breathing in,
Inviting compassion.
Recall the intention to meet whatever arises with compassion.
Om Mani Padme Hum.
Begin to notice the sensation of your body resting here on the floor.
Feeling the gentle pull of gravity and the weight of your body.
Notice the space around you and above you.
Take a deep breath and start to feel your body become lighter and filling in some of the space around you and above you.
Bring your awareness to your fingers and toes.
Start to wiggle your fingers and toes,
Paying attention to the sensation of movement.
Let movement grow into your hands,
Arms,
Feet,
And legs.
As you continue to be aware of sensation,
Bring up a big stretch with the arms overhead.
Gently roll over to one side and pause there for a moment.
Notice what it's like to be in a new position.
When you're ready,
Press yourself up to a seated position.
Notice how you feel right now,
Taking in the effects of your practice.
And when that feels complete,
Open your eyes.
Breathe in deep.
.
