Welcome to Yoga Nidra.
This is a practice of resting awareness.
In this practice,
You want to welcome everything that comes into your awareness,
Recognize what comes into your awareness,
And just be a witness to what comes into your awareness.
So we have to let go of all expectations,
All judgments,
All beliefs,
And just let ourselves be awareness.
So I first invite you to find comfort for this practice.
If you can lie down,
Lie down.
Otherwise,
You could be seated.
Allow yourself to find complete comfort wherever you are.
Allow the body to surrender to stillness.
Allow the mind to surrender to stillness.
Allow yourself to totally relax.
Let the muscles relax.
Let the face be relaxed,
Including the eyeballs,
The tongue.
I invite you to become even more comfortable.
Then we will begin our Yoga Nidra practice from this place of comfort,
Stillness,
Letting go.
And we'll start with the sound of a bell.
Begin to become aware of the space around you.
Become aware of the sound you hear,
The sound you hear close to you,
The sound you hear far away,
Maybe well beyond your space.
Tap into all the sounds surrounding you right now.
Then become aware of your sense of touch.
Notice what is touching you.
What are you touching?
Notice the feeling,
The sensation of your clothes,
A mat,
A floor,
A chair,
A couch.
Wherever you are,
Become aware of your sense of touch.
Then bring your awareness to your sense of smell.
What smells come into your awareness right now?
And the awareness to the sense of taste.
Become aware of the taste in your mouth,
On your tongue,
Right now.
And using your mind's eye with the eyes closed,
Become aware of the sense of sight.
See yourself in your mind's eye,
In your comfortable space,
Relaxing,
Letting go.
See your body resting in awareness here,
Now.
Then begin to become aware of your breath.
Connect with your breath and your body,
Feeling the sensations of your inhales and your exhales.
Without control,
Just being aware of how the breath feels moving.
Does it feel cool or warm?
Does it feel shallow or deep?
Does it feel heavy or light?
Notice however the breath feels right now.
With your awareness on your breath,
Feel the breath in your heart space,
In the center of your chest.
Bring your awareness to that heart space.
Within your heart,
Become aware of the felt sense of gratitude.
Feel gratitude for this time to rest,
To relax,
And to connect with yourself.
Allow that felt sense of gratitude to expand beyond your heart.
Allow it to fill your body.
Feel gratitude flow out from your heart into your entire body.
Then bring your awareness back to your heart space,
And I invite you to become aware of the other places around your body.
Bring your awareness now to your right fingers.
Feel the sensations of the fingers on your right hand.
Feel the warmth and the relaxation.
Become aware of the palm of your right hand,
The right wrist,
The right forearm,
The right elbow,
The right upper arm,
The right shoulder.
Become aware of the sensations from your right fingertips all the way up your arm.
Feel the whole arm warm,
Relaxing.
Then bring the awareness to your left fingertips,
Becoming aware of the sensations you feel in your left fingertips,
Feeling sensation and warmth and relaxation.
Bring the awareness to the sensations in your left palm,
Your left wrist,
Your left forearm,
Your left elbow,
Your left upper arm,
And your left shoulder.
Feel all the sensations from your left fingertips up to your left shoulder.
Feel the whole left arm relaxed,
Warm.
Bring the awareness now to your upper chest,
Feeling the left collarbone,
The right collarbone,
Moving down to the heart space,
Down the chest to the belly,
Down to the groin,
To the right hip,
The left hip.
Feel from your collarbones down to your hips,
The whole torso,
The sensations of your torso,
The warmth of your torso,
The relaxation of your torso.
Bring the awareness down your right thigh.
Feel the sensations of your right thigh,
Your right knee,
Your right calf,
Your right ankle,
The top of your right foot.
Feel the right big toe.
Feel the other four toes of your right foot.
Now feel all five toes together,
Full of sensation,
Full of warmth,
Full of relaxation.
Feel the whole right leg from your thigh all the way down to your toes,
The whole leg full of sensation and warmth and relaxation.
Then bring your awareness to your left thigh.
Feel the sensations of your left thigh,
Your left knee,
Your left calf,
Your left foot,
Your left big toe,
The four toes on your left foot.
Feel all five toes of your left foot,
Full of sensation and warmth and relaxation.
Feeling the whole left leg from your thigh to your toes relaxed,
Warm.
Feel the whole body,
The legs,
The torso,
The arms,
Sinking with relaxation,
Full of warmth and sensation.
Then bring your awareness to your head.
Feel the back of your head.
Feel the sensations in the back of your head.
Move your awareness to the crown of your head,
To your forehead,
To your eyebrows,
To your right eye,
To your left eye,
To your right cheek,
Your left cheek,
To your right ear,
Your left ear,
To your nose,
To your top lip,
To your bottom lip.
Now feel both your lips together.
Feel the sensation of your entire face and head.
Feel it warm.
Feel it relaxed.
Noticing that the sensations of the body may be changing,
But what is not changing is your awareness.
With this awareness,
I invite you to take a walk with me.
I invite you to take a walk down a beautiful mountain path.
See the path before you.
Notice what you see.
The grass,
The trees,
The mountains.
Are there flowers?
Are there animals?
The sun shining.
Notice everything you see on our beautiful mountain path.
What do you smell?
Do you smell the fresh air?
Do you smell some flowers?
How does it feel to be on this beautiful mountain path?
As we walk along the path,
We come to a river.
Notice how the water is flowing in the river.
Is it fast?
Is it slow?
Is the river rocky?
Is it smooth?
What color is the water?
What do you smell as we walk up to the river?
Can you smell the water?
How does it feel to stand at the river's edge?
At the river's edge,
There is someone whom you trust deeply.
Who is this person you trust deeply?
See them.
What do they look like?
What does it feel like to be with this person you trust deeply?
This person you trust deeply hands you a beautiful red rose.
Smell the beautiful rose.
With this beautiful rose in your hand,
You walk all the way to the very edge of the river.
This river can wash away whatever troubles you.
For each rose petal you throw into the river,
It will take away the troubles,
The pain,
The fear,
The sorrow,
The hate.
Pluck the rose and throw a petal into the river to throw away the trouble.
Pluck another petal,
Throw it into the river.
Pluck each of the petals of your rose,
Throwing each of your troubles into the river.
Allow each petal to float away,
To be washed away.
Allow your troubles to be washed away.
Become aware of how it feels to throw your troubles into the river.
Feel the lightness,
The happiness in your heart.
Feel free from troubles.
With these feelings of lightness and happiness,
Turn to your trusted person and give them thanks for this time to allow you to let go.
Your trusted person now hands you a beautiful white rose.
This rose is for you to keep.
You hold this rose close to your heart.
Feel the rose.
Smell the beautiful white rose.
Embrace the feelings of happiness and joy,
Of lightness and freedom.
Thank your trusted friend one more time and we'll walk back from the river's edge knowing that we can always return to this place,
This place of joy,
This place free from trouble.
Saying goodbye to your trusted friend,
Walk down the mountain path,
Noticing the beautiful mountain scenery,
Smelling,
Feeling this beautiful place.
Then bringing your awareness back to your heart space,
Feeling your heart.
And in your heart,
Feel the felt sense of gratitude,
Gratitude for this time to relax,
To look within.
And let's bring ourselves back to space time with our senses.
Again,
See yourself in your mind's eye.
See yourself relaxed and comfortable wherever you are.
Notice what you smell around you,
What you taste in your mouth.
Become aware of the sense of touch.
Become aware of what is touching you,
What you are touching.
Become aware of the sounds,
The sounds from within you,
From around you,
In your space,
Beyond your space.
Become aware of all of these sounds,
Noticing.
We will walk away from this practice with this expansive sense of lightness,
Happiness.
Our hearts lifted of trouble,
We will end our practice with the sound of a bell in three,
Two,
One.
Gently begin to deepen your breath,
Deepen your inhale,
Deepen your exhale.
Slowly wiggle your fingers,
Wiggle your toes,
Roll your wrists,
Roll your ankles,
Roll your head side to side.
Bring life back into your body slowly.
When you are ready with the eyes closed,
Just stretch the arms over your head,
Give your body a nice gentle stretch as if you've just woken up.
And release.
If you're lying down,
Allow the body to roll to the left side.
If you're seated,
Just stay with the eyes closed.
Then from the ground,
Push yourself up to a comfortable seat.
In your comfortable seat,
Bring your hands into your heart center,
Taking Anjali Mudra.
Take a moment to feel the peace within you.
And when you're ready,
Gently allow your eyes to flutter open.
Put a beautiful smile on your lips.
Take a moment and feel the lightness,
The happiness,
The freedom within.
And I wish you a beautiful day,
Week,
Month,
Year,
Life of happiness ahead.
Namaste.
