Please prepare to practice Yoga Nidra.
Lay down with your back on the floor.
Feet and arms are slightly spread away and palms are facing up.
You have the option to close your eyes or look down past your nose.
Give yourself the opportunity to care for your body and mind by arriving to this practice without judgment or criticism.
Bring your awareness to your natural breath.
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.
Relax.
Relax your whole body.
Anytime you get distracted,
Let it go and observe your body relax without judgment.
Relax your whole body.
Relaxed.
Relax your mind.
Focus your mind on your breath.
Yoga Nidra begins now.
Think of your sankalp,
Resolve or intention for this practice.
This should be a short and simple positive statement or your heartfelt desire.
Repeat it three times mentally with a feeling of kindness and deep understanding.
Now,
Without concentrating too deeply,
Bring your awareness to your physical body while we do the rotation of consciousness.
Briefly visualize and notice a feeling of appreciation and satisfaction on each body part as I name them.
Palms.
Wrists.
Forearms.
Elbows.
Upper arms.
Shoulders.
Chest.
Abdomen.
Pelvis.
Hip.
Hamstrings.
Thighs.
Knees.
Calfs.
Chins.
Ankles.
Feet.
Soles of the feet.
Buttocks.
Lower back.
Upper back.
Shoulder.
Neck.
Head.
The whole body.
Observe the whole body.
Pay attention to your breath.
Without changing it,
Continue to take natural and easy breaths.
As you continue to take natural breaths,
Mentally count from 1 to 4 as you inhale,
And from 4 to 1 as you exhale.
For example,
Inhale,
1,
2,
3,
4,
Exhale,
4,
3,
2,
1.
Continue this practice for the next 2 minutes.
Now,
Stop counting.
Just observe your natural breath for a few seconds.
Now,
With total awareness,
Witness yourself as if you are observing yourself from above.
Become your own witness,
Without judgment or analysis.
Just be a silent witness.
Tell yourself.
Ego,
Intellect,
Feelings,
Emotions,
Ideas,
Is all ever shifting.
I am not affected by changes because I am constant and unchangeable.
I am my perpetual self.
Be your own witness for the next 5 minutes.
Return your attention to your breath.
With kindness and deep understanding,
Repeat your sankalp 3 times,
The same from the beginning.
Yoga Nidra is now complete.
Continue to rest for a short while.
Take your time to transition from the practice.
Slowly notice your space.
Notice any sounds,
Close and away from you.
Notice any taste and any sensations.
Picture what the room you are in looks like.
Take 3 breaths with your belly.
With each inhale,
Stretch your body and open your eyes.
Thank you for practicing together.
Remember to stay well and be centered.
