Get ready for the practice of Yoga Nidra.
Lay down in Shavasana pose.
In this pose,
Your back is on the floor,
Your legs are lightly spread,
Your palms are facing up You're welcome to close your eyes or look down past your nose Tell yourself mentally,
I'm going to practice Yoga Nidra Let your body sink into the ground,
Let your body feel relaxed Relax your whole body Anytime you get distracted,
Let it go and simply return to the practice Listen to my voice as your guide and rather than analyzing my words,
Listen with complete attention to help prevent any distractions Relax your entire body Relax your entire body Relax your mind Imagine relaxation is suddenly a very soft blanket placed on your feet and your legs,
Your hips,
Your torso and your arms,
Making your body feel very cozy and relaxed Relax your whole body Let your body feel submerged deeply in relaxation Relax your whole body Think of your sankalpa for this practice and repeat it 3 times mentally Now become conscious of your physical body Mentally visualize each part of your body and what it looks and it feels like as I name them Let's begin with the right side Right thumb Index finger Middle finger Ring finger Pinky finger Back of the hand Palm Entire wrist Forearm Elbow Upper arm Armpit Shoulder Right shoulder blade Right side of the chest Right side of the ribcage Right side of the abdomen Right side of the waist Right side of the hip Right buttocks Right side of your pelvis Thigh Hamstring Calf Chin Ankle Foot The big toe Second toe Third toe Fourth toe Fifth toe The whole right side The left thigh Left thumb Left index finger Middle finger Ring finger Pinky finger Back of the hand Palm Entire wrist Forearm Elbow Upper arm Armpit Shoulder Left shoulder blade Left side of the chest Left side of the ribcage Left side of the abdomen Left side of the waist Left side of the hip Left buttock Left side of your pelvis Left thigh Hamstring Calf Chin Ankle Foot The big toe Second toe Third toe Fourth toe Fifth toe The whole left side 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 12 and then back to 1 For example Inhale,
Exhale 1 Inhale,
Exhale 2 Until you reach 12 Then,
Count backward until you reach 1 For example Inhale,
Exhale 12 Inhale,
Exhale 11 Inhale,
Exhale 10 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 Return to your regular and natural breaths Stop counting and just observe your natural breath for a few moments Now,
Notice the sensation of heaviness in your whole body Remember a time when you sense an intense heaviness in your body Rather than focusing on the memory,
Pay attention to the sensation of heaviness all over your body Imagine gravity getting stronger Imagine gravity getting stronger Making every part of your body,
Your arms,
Legs and even your head feel incredibly heavy Feel the pressure and the huge burden of this weight on your body like you're carrying a massive load Your whole body is heavy Now,
Visualize yourself slowly lifting off some of this heaviness from your body and putting it aside The heaviness is more bearable.
Various parts of your body are starting to feel lighter Now,
Visualize yourself slowly letting off this heaviness by sharing it with someone that you trust You still feel heavy,
But you're not carrying the entire load on your own Now,
Visualize yourself slowly letting off this heaviness by accepting it You still feel some heaviness,
But you have an awareness of the heaviness you carry Without analyzing or judgment,
Notice any feelings or thoughts Now,
Visualize this heavy load completely floating away Your entire body is light.
Your feet,
Legs,
Torso,
Arms,
Hands and head are light like a feather Notice the sensation of lightness in your whole body.
Your whole body is light Let the sense of relief and lightness cover your whole body.
Your body is so light Now,
Notice the sensation of gold in your entire body Recall a moment when you experience an intense chill Instead of dwelling or focusing on the specific memory turn your attention to the overall feeling of coldness throughout your body Imagine that the cold is intensifying as if the chill is seeping into every part of your body Your hands,
Your nose,
Your ears,
Your feet are so cold.
Your whole body is so cold Your entire body feels like freezing from the cold Now,
Visualize yourself gradually alleviating this coldness by covering parts of your body with a warm blanket.
The chill becomes more bearable and various parts of your body start to feel a bit warmer Next,
Imagine yourself slowly lessening this coldness by having someone you trust give you a warm hug.
You still feel cold but the person with you is making you feel a bit warmer Now,
Visualize yourself slowly easing this coldness by accepting it.
You still feel some chillness but you're aware of the cold you carry.
Without analyzing or judging,
Observe any emotions and feelings or thoughts that arise.
Now envision this cold completely dissipating,
Melting away Your entire body becomes warm.
From head to toe,
Your body feels very warm Notice the sensation of warmth in your entire body.
Your whole body is now free from the cold Let the sense of relief cover your entire body.
Your whole body is warm and is cozy Now,
Bring your awareness to the sensation of pain moving through your entire body Remember a moment when you experience intense pain Instead of focusing on the specific memory,
Concentrate on the sensation of pain through your body Imagine the pain intensifying as if it is radiating into every part of your body Your limbs,
Your torso and even your head.
Sense the pressure and substantial burden of this pain on your body.
Your whole body is covered with pain Now,
Visualize yourself gradually alleviating this pain by addressing some of the things that cause it The ache becomes more bearable and various parts of your body start to feel lighter Next,
Imagine yourself slowly lessening this pain by letting someone you trust help you with it You still feel discomfort but you're not alone Continue by visualizing yourself slowly easing this pain by accepting it.
You still feel some ache but you are aware of the pain you carry.
Without analyzing or judgment,
Observe any feelings or thoughts that arise.
Just observe them as a witness Now,
Visualize this painful sensation completely fading away.
Your entire body becomes freer from the weight of pain.
Your limbs,
Torso and head feel less burden.
Notice the sensation of relief in your entire body.
Your whole body is now free from the intense pain.
Your whole body feels relief Shift your focus to the sensation of pleasure.
Recall a moment when you experienced pleasure Instead of dwelling on the specific memory,
Concentrate on the overall feeling of pleasure throughout your body.
Imagine the pleasure intensifying as if it is spreading into every part of your body.
Your limbs,
Torso and even your head.
Your entire body is immersed in the sensation of pleasure Now,
Visualize yourself gradually enhancing this pleasure by allowing more of it to flow in The delight becomes more pronounced and various parts of your body start to feel more invigorated Next,
Imagine yourself slowly increasing this pleasure by sharing it with someone you trust You still feel joy but you're not enjoying it alone Continue by visualizing yourself slowly deepening this pleasure by fully embracing it without analyzing or judging.
Observe any feelings or thoughts that arise Your entire body becomes deeply immersed in pleasure Notice the sensation of pleasure in your entire body Now return to the feeling of pain.
Unbearable and excruciating pain Now return to feeling pleasure Now experience being present and let go of these opposite feelings Become a silent observer of yourself.
Just be a silent observer Say to yourself,
Ego,
Intellect,
Sensations,
Heavy,
Light,
Feelings,
Thoughts,
Energy,
Hot,
Cold,
Actions,
Body,
Pain,
Pleasure,
Ideas,
Emotions is all ever shifting.
I am not affected by changes because I'm constant and unchangeable.
I am my perpetual self.
Observe yourself for the next 2 minutes Return your attention to your breath Repeat your sankalp 3 times,
The same from the beginning with a feeling of awareness and understanding Yoga Nidra is now complete.
Become aware of your breath and the sounds around and away from you Wiggle your fingers and toes and slowly stretch your body if you need to Lie quietly for a moment,
Take your time,
No need to hurry With each inhale,
Slowly move and open your eyes Once you feel completely awake,
Slowly come to a sitting position Once you're there,
Place one hand on your chest and one on your belly and take 3 breaths with your belly Thank you for practicing Yoga Nidra together.
Remember to stay well and center
