Hello and welcome to Yoga Nidra,
A practice that will help soothe your soul and manifest your desires.
Let's begin by lying on your back in Shavasana,
Feet slightly apart,
Arms relaxed by your sides and slightly away from your body with palms up toward the sky.
Make sure that you're comfortable and warm so that you can remain still throughout the practice of Yoga Nidra.
The goal is to remain completely still so the body and mind can relax completely.
Once you are settled,
Close your eyes down and let them soften.
They will remain closed throughout the entire practice.
Take a deep breath in and let it out.
For the next few minutes,
Forget all of your cares and concerns.
There's no place to be but here and now.
Stay with the sound of my voice to remain aware yet relaxed.
The practice of Yoga Nidra is the act of hearing and feeling through awareness.
In this practice,
You are the creator of your own dream.
So it is important for you to stay awake yet relaxed.
Mentally stay to yourself.
I am practicing Yoga Nidra.
I will remain awake yet relaxed.
I will remain awake yet relaxed.
I will remain awake yet relaxed.
Become aware of any sounds you hear in this moment.
Nothing else but what you can hear without strain.
Begin to focus on the most distant sounds you can hear.
Let your sense of hearing radiate outward,
Searching out these distant sounds and following them for a few moments.
Move your attention from sound to sound without labeling the source.
Gradually bring your attention to closer sounds,
To sounds outside of the building,
To sounds inside of the building,
To sounds inside the room.
Without opening your eyes,
Visualize the four walls of this room,
Ceiling to floor,
Your body lying on the floor.
Visualize your body lying on the floor,
The position of your body,
Your clothes,
Your hair,
Your face.
Become acutely aware of the existence of your physical body lying on the floor.
Now it is time to state your sankalpa or resolve.
This is your opportunity to plant a seed in the fertile soil of your mind,
To bring about healing and transformation and to manifest what you desire.
Take this time to state your sankalpa clearly with awareness three times.
We will now begin a journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
Let your mind jump freely from one part to the next.
Standing on the right side,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of hand,
Back of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of foot,
Top of foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now for the back of the body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The right shoulder blade,
The left shoulder blade,
Back of the neck,
Back of the head,
Spine,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
The whole right leg,
The whole left leg,
Whole right arm,
Whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body,
The whole body,
The whole body.
Become aware of the meeting parts between your body and the floor.
Concentrate on them for a short time.
Feel the meeting points between the body and the floor intensely.
Bring your attention to the soles of your feet,
From the heels to the tips of the toes.
Bring your attention to the soles of your feet,
From the heels to the tips of your toes.
Go to the palms of your hands,
Feel the skin on the palms of your hands and fingers.
Feel the skin and become aware of the lines on the palms and fingers intensely with full awareness.
Bring your awareness to your face,
Become aware of the skin on your face.
Develop your awareness.
Develop your awareness of the skin of your forehead,
Cheeks and chin.
Become aware of any lines on your face.
Bring your attention to the eyelids,
Feel the meeting points between the eyelids.
Now the lips,
Feel the meeting points between the lips intensely with feeling.
Now bring attention to the natural breath.
Become aware that you are breathing quietly and slowly.
Become conscious of your breathing,
Nothing else.
Concentrate on the flow of the breath between the navel and the throat.
Feel the breath moving along this passage between the navel and the throat.
As you inhale,
The air rises from the navel to the throat.
As you exhale,
It falls from the throat to the navel.
Become intensely aware of this.
Now become aware of the breath through the nostrils,
The natural breath flowing through both nostrils,
Meeting at the top to form a triangle.
Imagine the breaths starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now we will begin mental alternate nostril breathing,
Nadi Shuddhan.
Begin counting backwards from the number nine.
Nine,
Inhale left nostril.
Nine,
Exhale right nostril.
Eight,
Inhale right nostril.
Eight,
Exhale left nostril.
Seven,
Inhale left nostril.
Seven,
Exhale left nostril.
Continue on your own,
Breathing in one nostril and counting down.
If you get to one before I come back,
Just start again at nine.
If you lose track,
Start again at nine.
Full awareness,
Mental alternate nostril breathing and counting.
Nine,
Inhale left nostril.
Now wherever you are in the practice,
Release the count,
Breathing evenly through both nostrils.
Become aware of the inner space you see behind your forehead.
Develop your awareness of the space.
It is an infinite space that extends as far as you can see,
As low or as high and as wide as you can see.
Become aware of the space.
Be totally aware but not involved.
Observe it as if you are watching a movie.
What you see is a projection of your subconscious.
If you see patterns,
This is simply a way for your mind to manifest.
Maintain your awareness.
Continue to visualize.
Now bring your attention to the eyebrow center.
Become aware of a golden door.
Is it a large,
Solid golden door?
Open the door and see yourself on the other side.
You are now at the entrance of a dark cave.
See the cave.
Deep within this cave,
You can see a flaming light.
Move toward that light.
See what you can find.
Within that light,
There is a golden egg.
It is very small,
Yet very bright.
These are the symbols of you,
Your little self and your big self.
Rise into the light.
Now it's time to leave the flaming light.
Go back through the golden door.
Bring your awareness back to your eyebrow center.
And once again,
Become aware of the eyebrow center.
Now come back to the space behind your forehead.
Watch this space carefully again for any colors or patterns that may emerge.
No effort,
Just awareness.
Simple awareness of watching with no involvement.
Continue watching this space and become aware of any images or spontaneous thoughts that emerge.
No effort,
Just awareness.
It's time to repeat your sankalpa.
The statement you made at the beginning of the practice.
Repeat this resolve.
Repeat it three times with the same words and the same feeling that you did in the beginning.
Now,
Become aware of your breathing.
Become aware of your natural breath.
Just the breath coming through the nostrils and out again.
Take total awareness of the nostril breath and continue practicing this.
Change your awareness of the breath to every part of your body.
As you inhale,
Feel the life giving force permeate your whole body.
Feeling every cell alive and nourished.
Take a slow deep breath and become aware of your relaxed body.
Become aware of your physical existence,
Your body on the floor or on the mat or on the bed.
You have now completed your practice of yoga nidra.
Hariyam tat sat.
That is truth.
Namaste.
