Get ready for yoga nidra.
Lying down on your back,
Take any movements you need to make yourself comfortable before we begin.
Close down your eyes and once you've made any final adjustments you should not need to move again until the yoga nidra is over.
Taking three slow breaths together from empty lungs.
Inhale on the exhale feel yourself letting go.
Inhaling fully,
Exhale let it all go.
Inhaling slowly and exhale release.
Become aware of the sounds around you.
Move your attention from one sound to the next.
Simply listen,
Do not analyze.
Become aware of the most distant sound.
Search out in the distance for sounds and follow them each for a few moments.
Bring your attention closer.
Become aware of the sounds inside the room.
Without opening your eyes become aware of this room.
Aware of the walls and the ceilings.
Aware of any furniture.
Become aware of the surroundings.
Become aware of your body lying on the floor.
See your body lying on the floor.
Become aware of your physical existence.
Your physical body as a whole resting.
We will begin our yoga nidra.
Begin to form our resolve or sankalpa in the mind.
This is a short and positive statement.
State your sankalpa three times with feeling and awareness.
We will now begin the rotation of consciousness,
Shifting our awareness to the different parts of the body.
Sense into the body part before moving on to the next.
There is no need to move.
Take your awareness to the right side of the body.
Right hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side waist,
Right hip,
Thigh,
Hamstring,
Right knee,
Calf,
Ankle,
Heel,
Top of the foot,
Bottom of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth.
Shift your awareness to the left side of the body.
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side waist,
Left hip,
Thigh,
Hamstring,
Calf,
Ankle,
Heel,
Top of the foot,
Bottom of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth.
Shift your awareness to the crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Space between the ears,
Right nostril,
Left nostril,
Bridge of the nose,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Chest,
Navel centre,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right kneecap,
Left kneecap,
Right top of the foot,
Left top of the foot,
Right toes,
Left toes,
Right sole of the foot,
Left sole of the foot,
Right heel,
Left heel,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Right buttock,
Left buttock,
Lower back,
Middle back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the skull,
Crown of the head.
Bring your awareness to the inner parts of the body.
Take your awareness to your brain,
Nesting inside the skull.
The nasal passage between nose,
Mouth,
Right eardrum,
Left eardrum,
The throat through which air passes,
Right lung,
Left lung,
The heart.
Feel the heart by concentrating on the heartbeat.
The stomach on the left side of your upper abdomen,
The liver on the right side of your upper abdomen,
Right kidney towards your back at about waist height,
Left kidney towards your back at about waist height,
Both kids' knees nesting either side of the spine.
The lower abdomen,
A very large long coiled tube of the small intestines,
An inverted U-shaped tube of the large intestine,
Awareness of the whole abdomen,
Awareness of the whole chest,
Awareness of the whole head,
Awareness of all of the internal organs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole right leg,
Whole left leg,
Both legs together,
Whole back body,
Whole front body,
Whole back and front body together,
Full body awareness,
Awareness of the whole body,
Awareness of the whole body resting on the floor.
Bring your awareness to your breath.
Become aware that you are breathing.
Begin to introduce counting to your breath.
Counting backwards from 54.
Breathe in 54.
Breathe out 54.
Breathe in 53.
Breathe out 53.
If you lose count,
Simply start again at 54.
Cease your counting but maintain the awareness of the breath.
Begin to feel cold,
Feeling cold throughout your entire body.
If your breath you take makes the body cooler and cooler,
Feel the cold and the shivering.
Experience the cold.
Begin to feel heat surrounding the body.
Become enveloped by an atmosphere of heat from head to toe.
With each breath,
You feel the heat permeating through your entire body.
Experience the heat.
Recall the time you felt pain.
Feel as though you're infused by pain in any or all parts of the body.
Recall the feeling of pleasure.
Feel pleasure spreading through your body and developing into a total ecstatic experience.
Let go of all sensations.
Begin to visualize a large,
Calm ocean.
It's quiet and dark.
Imagine you're on the surface,
Floating on this vast,
Calm ocean.
Slowly you start to sink,
Sinking deeper and deeper until you land in a jungle,
A deep dark jungle.
Travel deep into this jungle.
You reach a clearing,
A circle of light amidst the trees.
Become aware of a temple in the clearing.
You hear chanting and smell incense.
You enter the temple and see a person sitting cross-legged on the floor.
You sit in front of them and look into their eyes.
Let go of any visualizations and return to the sensations of the breath.
Recall your resolve made at the beginning of the practice,
Your sankalpa.
Repeat your sankalpa three times,
Feeling as though it is already true.
Bring your awareness to the natural breath.
Feel yourself breathing.
Feel the breath as it flows in and out of the nostrils.
Become aware of each nostril.
Begin to visualize the breath coming in through the right nostril and out through the left.
In through the left and out through the right.
Practice breathing through each nostril and turn.
In your next exhale through your right nostril,
Release the breathing practice.
Begin to extend your breath to every part of the body.
Inhale,
Feel the breath permeating through your whole body.
Exhale,
Feel the breath release your whole body.
Become aware of how relaxed you are resting on the floor.
Become aware of your physical existence.
Practice of yoga nidra is now complete.
You can begin to introduce subtle movements,
Perhaps wiggling the fingers and the toes,
Making gentle wrist circles,
Ankle circles.
Like to stretch yourself out.
There is no need to hurry.
Simply take your time.
When you feel ready,
You can roll over onto your side and pause here for a few breaths,
Keeping the eyes closed.
Come to a seated position and thank yourself for completing this yoga nidra today.
