Get ready to practice yoga nidra.
Lay down in shavasana,
Feet hips width,
Palms facing up or find the most comfortable position for your body.
Feel free to use any props to make you feel grounded and comfortable.
Let any stress or worry diffuse.
Let your body melt into the ground and feel relaxed.
Let your body feel very heavy.
Tell yourself,
I'm going to practice yoga nidra.
I'm going to stay awake and aware during the practice.
Adjust yourself one more time so you can be as still and as comfortable as possible during the practice.
Relax your whole body.
Allow your body to relax.
Release any tension from your forehead,
Nose,
Jaw,
Pelvis,
Legs,
Hands,
And feet.
Relax your whole body.
Relax your whole body.
Your whole body.
Relax your eyes,
Relax your tongue,
Your chest,
Your elbows,
Your knees.
Relax your whole body.
Let your body be relaxed.
Let your breath be natural.
Just be.
Let a wave of lightness travel from your feet to your legs,
To your upper body,
And to your head.
Your body is so light,
Like a feather.
Your whole body is so at ease and relaxed.
It is time to repeat your sankalp resolve resolution.
Remember,
It should be short and simple.
Repeat it three times mentally.
Now,
Bring your awareness to different parts of the body while we do the rotation of consciousness.
Briefly visualize the and notice any sensations on each body part 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,
Upper arm,
Armpit,
Shoulder,
Shoulder blade,
Chest,
Rib cage,
Abdomen,
Waist,
Right shoulder blade,
Right side of the chest,
Right side of the rib cage,
Abdomen,
Right side of the waist,
Right side of the 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.
Your whole right side of the body is complete.
Let's move on to the left side of the body.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the hand,
Palm,
Entire wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left shoulder blade,
Left side of the chest,
Left side of the rib cage,
Left side of the abdomen,
Left side of the waist,
Left side of the hip,
Left buttocks,
Left side of your pelvis,
Left thigh,
Hamstring,
Calf,
Chin,
Ankle,
Foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole left side of the body is complete.
Now,
Bring your awareness to your breath.
Quietly witness your breath as it moves through your nostrils and the back of your throat and fills your lungs with oxygen.
Become aware of this oxygen circulating through your body,
Reaching every cell and moving any stagnant energy.
Observe the vitality and connection within your body.
Now,
Bring your awareness to the inside of you,
Your mind.
With freedom,
Allow any thoughts,
Feelings or emotions to bubble up to the surface.
Whether good or bad,
Beautiful or ugly,
Just allow them to surface without restrictions.
Now,
With the attitude of a witness,
Become an observer and watch the stream of images of these thoughts,
Feelings and emotions with detachment.
Without judgment,
Control or criticism,
Be a witness to these thoughts,
Feelings and emotions.
With a calm mind,
Just be a silent witness.
Remain a silent witness with total awareness and acceptance.
Now,
Bring your awareness to your intellect.
With the attitude of a witness and detachment,
Observe any attachment that you have to your ideas.
With the attitude of a witness and detachment,
Observe any attachment that you have to your perceptions.
With the attitude of a witness and detachment,
Observe any attachment that you have to your opinions.
Become your own observer,
As if you're looking at yourself from above.
Now,
Visualize a yellow flower softly touching and radiating joy in your palms,
In your forearms,
Upper arms,
Touching your shoulders,
Chest,
Abdomen,
Radiating joy to your hips,
Hamstrings,
Thighs,
Calves,
Shins,
Feet and the soles of your feet.
Feel the warmth and joy spreading through your entire body.
Say to yourself,
Ego,
Intellect,
Sensations,
Feelings,
Emotions,
Opinions,
Ideas,
Energy,
Perceptions,
Actions,
Body,
Is all ever shifting.
I am not affected by changes because I'm constant and unchangeable.
I am my perpetual self.
Witness your true self for the next two minutes.
Return your attention to your breath.
Now,
Repeat your sun culp,
The same from the beginning,
With inner awareness and clarity.
Yoga Nidra is now complete.
Slowly become aware of your surroundings.
Become aware of any noises,
Smells or sensations.
Move your hands and feet and stretch if needed.
Slowly open your eyes and give yourself sufficient time to come into a sitting position.
Once you're there,
Take three deep breaths.
Thank you for practicing Yoga Nidra together.
Remember to stay well and center.
