Welcome to yoga nidra,
Getting comfortable in shavasana,
Lying flat,
Feet hip distance apart letting them fall out to either side,
Arms along side your body with your palms facing up.
Some people may like to place a pillow beneath their knees or behind their head for extra comfort.
Spending the next few moments getting comfortable in this position.
Then bringing your awareness to your breath,
Noticing the rise and fall of your belly with your breath.
Observing all the movements and sensations associated with your inhale and exhale.
Remembering that yoga nidra asks very little from you,
It s a more passive approach to meditation.
Simply setting an intention to remain aware during the practice.
If your mind wanders off repeatedly during the meditation that s no issue.
Yoga nidra acknowledges that the subconscious mind is still absorbing and processing the information.
Letting that intention of awareness for the practice sink in.
Then bringing your awareness to a sound coming from close by from the room you re in.
Then listening out for a sound coming from further afield,
Maybe around your home or out in the streets.
Now resting your awareness on the loudest sound you can hear.
Then moving your awareness to the softest sound you can hear.
We will begin now with a rotation of consciousness,
Moving our awareness around the body in a sequential manner.
This will develop your nervous systems understanding that you are in a safe,
Relaxing place and that you can move into deeper levels of relaxation.
Starting by bringing your awareness to your right thumb and just observing any sensations that may exist there.
Then to your right index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of the right hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Then moving to the right side of your body starting with your chest,
The rib cage,
Waist,
Hip bone.
Moving down your right leg towards your knee,
Shin,
Ankle,
The top of your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Then scanning from these toes all the way up the right side of your body to your shoulder and all the way down to your fingertips.
Scanning your awareness back and forth over this entire area.
Then shifting your awareness to your left thumb,
Noticing any sensation there and moving on to your index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of the left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of your chest,
Rib cage,
Waist,
Left hip bone,
Then moving down your leg to your knee,
Shin,
Ankle,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Then scanning from those toes all the way up the left side of your body to your shoulder and then your left arm to your fingertips,
Moving your awareness back and forth over this area for the next few moments.
Then,
And moving back into your neck,
The back of your head.
Scanning that entire area,
All the back parts of the body,
From the back of your head,
All the way down to your heels and the soles of your feet.
Moving to your forehead,
Eyebrows,
Eyelids,
The tip of your nose,
Chin,
Chest,
Belly,
Pelvis,
Both knees together,
Both chins together,
Both feet together.
Now that your body and mind are moving closer and closer towards ease and deep relaxation,
We are in a safe place to experience some opposing emotions and feelings and sensations.
Sometimes it s the fear of experiencing some of these emotions,
Thoughts or feelings that cause them to be a lot more powerful than they should be.
By developing this awareness during yoga nidra we develop a fearlessness towards these emotions and feelings that emanates throughout our daily life.
Beginning with the feeling of heat in our body,
Creating a great heat around your heart for the next few moments.
Feeling that heat building up and spreading around your ribcage and then moving further around your body till the temperature of all your body parts is rising and rising and this powerful heat can be felt at your fingers and toes and at the top of your head.
Letting go of this heat and I want you to experience the feeling of coldness throughout your body.
The heat dissipates and your bones and muscles become colder and colder.
You can feel the chill in your fingers and on your face.
Leaning into this coldness moving through your entire body.
Letting go of this coldness I invite you now to experience intense anger,
Bringing anger to the front of your mind.
Noticing how that feels and what feelings cascade through your body when you move yourself into a state of anger.
Letting the anger begin to dissipate and replacing it with happiness.
Bringing scenes of joy and happiness to the front of your mind and noticing how those emotions make your body and mind feel.
Letting those feelings move through your entire body.
Allowing this happiness to dissolve and will move towards the feeling of pain.
This could be physical,
Emotional or psychological pain.
Leaning into the most intense pain you've ever felt.
Letting that pain move through your body.
Noticing where you can feel it the most.
And moving away from pain and experiencing incredible pleasure.
Letting the sensations and feelings of pleasure move throughout your body and mind for the next few moments.
Letting go of this pleasure.
And I want you to experience a heaviness around your body now.
Feeling your torso and your head getting heavier and heavier.
All your limbs getting heavier too.
Feeling your connection with the ground becoming stronger and stronger.
Now letting go of this heaviness and experiencing a lightness around your body.
All your limbs are feeling lighter and lighter.
Your torso feels as if it could float away.
The connection between the back of your head and any surfaces feels like a feather barely touching your skin.
And now I want you to visualize a golden sun.
And the rays of this sun are connecting with your body.
And I want you to bring those rays to any areas of your body you need help with.
Any areas you'd like the healing power of your nervous system and immune system to focus on.
It's starting to bring some awareness back to your breath.
Observing any subtle movements or sensations with your breath.
And then gently moving your fingers,
Your toes.
Starting to bring some movements to your arms and legs.
Taking a nice stretch if you need.
Just noticing how you're feeling at this very moment.
And thank you for practicing yoga andasia.
You
