Lay down in Shavasana.
In this pose,
Your back is on the floor,
Your legs are comfortably spread,
Your arms are relaxed by your side and palms are facing up.
You're welcome to close your eyes or look down past your nose.
Allow your body and mind to arrive to this practice without judgment.
Let your body feel heavy and sink into the ground.
During this practice,
Invite your body and mind to work together rather than against each other.
Bring your awareness to your natural breath.
Keep taking calm,
Relaxed and easy breaths.
Make any final adjustments so that you can be comfortable and still to practice Yoga Nidra.
Tell yourself,
I'm going to practice Yoga Nidra,
I'm going to stay awake and aware.
Now let your whole body feel relaxed and let go of any tension.
Relax your shoulders,
Relax your arms,
Relax your legs,
Relax your face,
Your jaw,
Your tongue and your eyes.
Your whole body,
Your whole body is relaxed.
Yoga Nidra begins now.
Think of your sankalp,
Resolve,
Resolution or intention for this practice.
This should be short,
Meaningful and a worth pursuing positive statement.
Repeat your sankalp,
Resolve or intention three times mentally with a feeling of clarity and acceptance.
Now,
We will practice the rotation of consciousness around your physical body.
Mentally,
Quickly visualize what each part of your body looks and feels like as I name them.
Right thumb,
Right index finger,
Right middle finger,
Right pinky finger,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right side of the waist,
Right side of the hip,
Right hamstring,
Thigh,
Knee,
Calf,
Chin,
Ankle,
Sole of the right foot,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right side,
The whole right side is complete.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm,
Lower arm,
Elbow,
Upper arm,
Left side of the waist,
Left side of the hip,
Left hamstring,
Thigh,
Knee,
Calf,
Chin,
Ankle,
Sole of the left foot,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left side,
The whole left side is complete.
Become aware of your body lying on the floor.
Notice the meeting points between your body and the ground.
Head ground,
Shoulders ground,
Back ground,
Buttocks ground,
Hamstrings ground,
Cuffs ground,
Heels ground.
Visualize your whole body lying down.
Now bring your awareness to your breath.
Keep taking natural,
Easy and relaxed breaths.
Just notice your breath without judgment,
Just observation.
Let's practice breath counting.
Without changing the pace of your breath,
At the end of each exhale,
Count from 1 to 10 and then back to 1.
For example,
Inhale,
Exhale,
1.
Inhale,
Exhale,
2.
Until you reach 10.
Then count backward until you reach 1.
For example,
Inhale,
Exhale,
10.
Inhale,
Exhale,
9.
Inhale,
Exhale,
8.
And so on until you reach 1.
If you forget which number you're on or hesitate,
Then you must start over at 1.
Please begin counting now.
Return to regular and natural breaths.
Stop counting.
Just observe your natural breath for a few moments.
Now,
With freedom,
Allow any thoughts to bubble up to the surface,
Whether good or bad.
With a calm mind,
Be a witness to these thoughts without judgment,
Control or criticism.
Just be a silent witness with total awareness and acceptance.
Now,
Only create thoughts at will.
Let one thought at a time surface and observe the thought for a little while without judgment or criticism.
Afterward,
Dispose of the thought through the top of your head.
Next,
Stop creating thoughts at will.
Just allow any thoughts to bubble up to the surface,
Same as before.
Observe the thought for a little while without judgment or criticism.
After,
Dispose of the thought at will from the top of your head.
Next,
Bring your awareness to the silence of your mind.
Notice when your mind is empty.
Notice your mind resting and in silence.
If a thought arises,
Don't observe it or engage with it.
As you practice this,
Moments of silence will be longer.
Continue this process for a little while and notice the times your mind is resting.
Notice the moments of thoughtlessness and savor these moments.
Enjoy the emptiness and spaciousness in your mind.
Now,
With total awareness,
Witness yourself as if you're observing yourself from above.
Become your own witness.
Just be a silent witness.
Say to yourself,
Ego,
Intellect,
Feelings,
Emotions,
Ideas,
Is all ever shifting.
I am not affected by these changes because I'm constant and unchangeable.
I am my perpetual self.
Be your own silent witness for the next three minutes.
Return your attention to your breath.
Think of your sunkull,
Resolution or intention,
The same from the beginning.
Repeat this three times mentally,
With a feeling of clarity and acceptance.
Yoga Nidra is now complete.
Lie quietly for a moment.
No need to hurry.
Slowly,
Notice your space.
Notice any sounds,
Close and away from you.
Wiggle your fingers and your toes.
Slowly and consciously stretch your body or move side to side.
Take three breaths with your belly.
With each inhale and exhale,
Slowly open your eyes.
Once you feel completely awake,
Slowly come to a sitting position and take one more deep belly breath.
Thank you for practicing together.
Remember to stay well and center.
