This practice of yoga nidra is intended to help you achieve a deep state of rest and can be used prior to falling asleep,
So I will not be guiding you back to wakefulness.
If you need,
Set a timer for 30 minutes to help you reawaken.
Now come to an easy seat on the ground or your bed,
Then gently lower your body into shavasana,
Laying on your back,
Allow your legs to fall naturally apart,
Arms resting by your sides,
Palms facing up.
Close your eyes and begin to settle in now.
During yoga nidra,
It's very normal to feel that you're drifting in and out of sleep.
Just follow my voice and let this yoga nidra practice unfold naturally for you.
We'll begin with three slow,
Gentle breaths in,
And sigh it out.
Take some time now to feel the body relaxing into the mat,
There is nowhere else to be,
Just here and now.
Relax your tongue fully into the lower palate,
And feel yourself settling here in this present moment.
Begin by noticing the world around you,
Hear any sounds in the distance,
The hum of life and maybe distant voices,
Cars.
Feel the temperature of the air on your skin,
The weight of your body supported by the floor,
The light sensation of your clothing.
Gradually,
Bring your awareness inward,
Feel the contact of your body with the floor,
The weight of your arms,
The heaviness of your legs,
And the fall of your chest.
Sense the rhythm of your breath as it moves naturally.
Now focus on your internal body,
The gentle pulses and subtle sensations that are always present,
But often go unnoticed.
Allow yourself to rest fully in this internal awareness,
Letting go of anything external now,
Sinking deeper into calm.
Let your Sankalpa rise into consciousness.
The Sankalpa is a positive intention or an affirmation for yourself,
Spoken in the present tense.
It could be something like,
I am calm,
Or sleep is available to me.
Take some time now to let your Sankalpa emerge,
Then silently repeat it three times with full awareness.
Now we are going to rotate consciousness through the body.
You may feel warmth,
Tingling,
Pulsing,
Or no discernible sensation as we move through the body with awareness.
Attune to the body and sense the energy moving through as I guide you.
Bring awareness to the eyes,
The space behind the eyes.
Now bring awareness to your right hand,
Right side of the chest,
Left wrist.
Bring awareness to the right foot,
Second toe.
Now bring awareness back to your breath.
Feel the natural rise and fall.
Observe the rhythm without changing it,
Feeling a chill sinking into the palms.
Now become aware of heaviness in the body.
Feel it as if it may float away.
Bring your attention back to your face,
To the space on your forehead between your eyes,
The third eye space.
As if watching a screen,
Visualize the following images.
Return once again to your Sankalpa.
