This practice of yoga nidra can be done lying down on your back,
On the ground,
Or in bed,
In shavasana.
Gather any pillows or cushions you'd like to place either under your knees for lower back support or possibly under your head for comfort.
Use an eye pillow if you'd like and cover yourself in a blanket as your temperature might lower during the practice.
Take your time to set up.
And then ensure that your legs are a bit wider than hips distance with the feet falling open and relaxed.
Take your arms slightly away from the body with the palms face up.
Slight tuck of the chin to keep the back of the neck long.
And then scan the body to see if there's any movement to be made that would make yourself even 10% more comfortable.
Making any final adjustments to make sure that you won't need to move for the rest of the practice.
Setting the intention now to stay awake for the practice of yoga nidra.
Notice the sounds furthest away from you.
And then let them go.
And notice the sounds in your home.
And then let them go.
And now notice the sounds in the room.
Let them go and begin to turn inwards.
Without changing or shaping anything,
Just become aware of the breath.
Noticing the rhythm and pace.
Just notice.
Sensing that each time air exits the nostrils,
The body softens and sinks deeper into the surface beneath you.
Feeling completely supported by the surface beneath you.
Knowing that the more you let go,
The more you are held.
Feel safe here.
Move your awareness to your jaw.
Sense your jaw relaxed.
Notice your teeth and tongue all relaxed.
Lower lip,
Upper lip.
Right nostril and left nostril.
Tip of the nose.
Right cheek and left cheek relaxed.
Sense all four corners of the eyes soft.
Eyelids and eyebrows without tension.
The forehead smooth and relaxed.
Sense your scalp,
Hair,
Right ear and left ear relaxed.
Sense the whole head at once,
Completely relaxed.
Taking your awareness to your neck and throat,
Vocal cords.
Sense them all soft.
Taking your awareness to your right thumb and all four fingers on the right hand.
Palm of the right hand.
Back of the right hand.
Wrist.
Inner forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right shoulder blade.
And right armpit,
All relaxed.
Sense the right ribs,
Right lung,
Right side of the chest,
Right side waist and whole right side of the torso.
Relaxed.
Right hip.
All of the right thigh,
Front,
Back,
Inner seam,
Outer side of the right thigh.
Sense the right knee.
Right shinbone.
Right calf muscle.
Right ankle.
Top of the right foot.
All the toes on the right foot.
And the whole right sole of the foot.
And then sense the whole right side of the body at once.
From the right foot,
Right leg,
Right side of the torso,
All of the right arm,
Completely relaxed.
Using your awareness back to your throat and neck,
Soft.
Focusing on your left thumb.
All the fingers on the left hand,
Palm of the left hand,
And back of the left hand.
Left wrist.
Inner left forearm and outer left forearm.
Left elbow,
Left upper arm,
Top of the left shoulder,
Left shoulder blade,
And left armpit,
All relaxed.
Sense the left ribs,
Left lung,
Left side of the chest,
Left side waist,
And the whole left side of the torso,
Relaxed.
Moving down to your left hip and the whole left thigh,
Front,
Back,
Inner seam,
And outer left thigh,
Relaxed.
Left knee,
Left shinbone,
And left calf muscle.
Left ankle,
Top of the left foot,
All the toes of the left foot,
Entire sole of the left foot.
And then sense the whole left side of the body at once.
And the left foot,
Left leg,
Left side of the torso,
And left arm,
Completely relaxed.
Moving your awareness to the back of your neck and all the way down your spine.
Sense each vertebra from the top of the spine all the way down to the tailbone,
Completely relaxed.
And now sense the whole body at once,
The whole body from the toes to the crown.
Sense the whole body resting.
Feel every cell in the body,
Every cell receiving nourishing rejuvenation and restoring restfulness.
Be the witness to the body resting peacefully.
Ready?
Back to the sound of my voice.
Begin to notice the breath again.
Begin to bring your awareness back into your body,
Breathing.
Start to become aware of the sounds in the room.
Notice the sounds in your house and the sounds furthest away.
Keeping your eyes closed,
Picture the space you're in.
And then inviting in a few deeper inhales and exhales,
Beginning to wake up the body with the breath.
Sensing that each time you inhale,
You bring nourishment into the body.
And each time you exhale,
The nourishment floods every cell into complete rejuvenation.
A few more breaths like this.
Inhaling nourishment,
Exhaling stable rejuvenation into every part of the body.
And when you feel ready,
Gently beginning to bring some movement into the toes,
Fingers,
Ankles,
And wrists.
Taking the head from side to side.
And slowly as you need,
Bring the knees into the chest and give yourself a nice hug,
Possibly rocking from side to side to massage the spine before rolling over to one side,
Resting here as long as you need.
And when you feel ready,
Open the eyes and sense yourself renewed.
The practice of Yoga Nidra is complete.
