Lay down in Shavasana or find a comfortable position.
Palms facing up,
Feet hip-width apart Tell yourself,
I'm going to practice Yoga Nidra.
I'm going to stay awake and aware Adjust yourself one more time to ensure that you feel comfortable and still during the practice Relax your whole body Relax your whole body Allow your muscles to soften and your joints to loosen As you settle into this state of relaxation,
Remind yourself that any distractions can be gently released and observe how your body responds without judgment Your entire body is now submerged in a profound state of relaxation Allow yourself to experience and enjoy this sensation fully Now please think of your sankalpa intention or resolution.
Your sankalpa should be sure,
Clear and simple Repeat your sankalpa three times mentally Become conscious of your physical body.
Mentally visualize what each part of your body looks and feels like as I name them 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 rib cage,
Abdomen,
Waist,
Hip,
Right buttock right side of your pelvis,
Right thigh,
Hamstring,
Calf,
Chin,
Ankle,
Foot the big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe The whole right side of the body is complete.
Left thumb,
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 rib cage abdomen waist 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 of the body is complete listen to your breath without changing its natural rhythm or pace listen to the air passing through your nostrils and filling your lungs listen to the air leaving your lungs and your body observe this process for some time focus on the sensation of heaviness imagine gravity increasing,
Making your entire body feel incredibly heavy imagine a great force is pulling you towards the ground feel the pressure and immense burden of this heaviness as if you're carrying a massive load shift your awareness to the sensation of lightness recall a time you felt incredibly light you feel like you're floating and you feel weightless experience the feeling of freedom as your body becomes as light as a feather your body is effortlessly moving through the air,
So light alternate between the sensations of heaviness and lightness immersing yourself in these contrasting sensations feel the contrast between the immense weight and the absolute lightness let the sensations wash over you now notice the sensation of cold all over your body focus on the feeling of cold,
Making your body feel like it's freezing feel the chill in your whole body it feels like cold winds are coming against your body it feels like all around you is icy let the cold overwhelm your body and possibly making you shiver or breathe a little faster shift your awareness to the sensation of heat recall a time when your body felt incredibly hot feel the overwhelming heat imagine that your entire body is sweating from head to toe experience the sensation of the extreme heat almost as if you're in a sauna it's so hot,
Your body feels so hot now return to the cold sensation let the cold take away all the heat let your body feel so cold again now return to the sensation of heat let your body feel hot,
Very very hot again alternate between the intense cold and the overwhelming heat now think of a time when you were restless or anxious avoid focusing on the memory,
Just focus on the sensation in your body it might be anxiety of the past repeating itself or an injustice you've experienced don't spend time thinking about the memory itself just recall how your body felt feel the restlessness and anxiety in your feet,
Lower legs,
Thighs,
Pelvis,
Back,
Abdomen,
Chest,
Your shoulders,
Arms and palms sense the tension in your face your whole body is immersed in this anxious feeling you might feel like shaking,
Crying,
Or experiencing a tightness that restricts movement allow this restlessness take over your body feel your body getting anxious the sensation of restlessness is taken over now think of a time when you felt calm avoid focusing on the specific memory just focus on the sensation in your body let this feeling of calmness and peace develop in your entire body liberating you from all the restlessness and anxiety notice how this feeling of calmness is taking away all the anxiety making you feel calm and relaxed your feet,
Legs,
Thighs,
Pelvis,
Back,
Abdomen,
Chest,
Arms and palms are now filled with this serene calmness your face relaxes and all the tension and restlessness dissipates your whole body is overwhelmed with peace enjoy this sense of calmness let the feeling of calmness saturate your entire body notice the feeling spreading through your entire body let this peace,
Relaxation,
And calmness take over your whole body now return to feeling restlessness and let that take away all the calmness let your body feel so restless and anxious again now return to the sensation of calmness let your body feel relaxed and at peace again alternate between these two feelings now without judgment or analysis,
Become your own witness be your own silent witness imagine that you're looking at yourself from above say to yourself heat,
Ego,
Intellect,
Feelings,
Restlessness cold,
Anxiety,
Pain,
Calmness,
Ideas,
Pleasure,
Emotions,
Energy is all ever shifting I am not affected by changes because I am constant and I am unchangeable I am my perpetual self with a deep sense of clarity and awareness become your own silent witness for the next 4 minutes return your attention to your breath repeat your sankalp 3 times,
The same from the beginning with a feeling of clarity and deep understanding Yoga Nidra is now complete take your time to end the practice and lie quietly for a moment there is no need to hurry bring your attention outside of you noticing any sounds,
Paying attention to your breath and moving your body if needed once you feel completely awake slowly come to the side of your body and eventually to a sitting position once you're there you can place your hands on your belly and take a few belly breaths thank you for practicing Yoga Nidra together remember to stay well and center
