Prepare for Yoga Nidra practice by lying down on your back.
Adjust your body as comfortably as you can.
To begin,
Bring your awareness to your senses.
Notice the taste inside the mouth.
Any scent or smell that you can perceive.
Visualize the space you're in and your body resting right here.
Feel the touch of air against your skin.
And finally,
Notice your sense of sound.
Notice sounds nearby and further away.
Notice the quiet sounds and the louder sounds.
And now,
Listen to the sound of your own breath right at the nostrils flowing in and out without any effort.
Feel the movement of breath in your body and allow it to be natural.
Now,
Let's create our sankalpa for this practice.
Create a short,
Positive statement in the present tense that reflects your heart's intention.
Repeat it mentally three times.
We'll now move awareness throughout your body feeling into and relaxing each part as we go.
Bring your awareness to your right hand thumb.
Second finger.
Third.
Fourth.
And little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Elbow.
Upper arm.
And shoulder.
Right side of your ribs.
Right waist.
Right hip.
Glute.
Glute.
Thigh.
Knee.
Calf.
And ankle.
Top of the right foot.
Sole.
Heel.
Big toe.
Second toe.
Third.
Fourth.
And little toe.
Feel the whole right side of your body.
And then,
Move your awareness to your left hand thumb.
Second finger.
Third.
Fourth.
Little finger.
Palm of the hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
And shoulder.
Left side of your ribs.
Left waist.
Left hip.
Thigh.
Knee.
Calf.
And ankle.
Top of the left foot.
Sole.
Heel.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
The whole left side of your body.
Back of the body.
Right heel.
Right ankle.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right glute.
Right glute.
Left glute.
Lower back.
Mid back.
Upper back.
Entire spine.
Right shoulder blade.
Right shoulder blade.
Left shoulder blade.
Back of neck.
Back of head.
Crown of the head.
Forehead.
Eyebrows.
Eyes.
Cheeks.
Jaw.
Mouth.
Tongue.
Teeth.
Lips.
Throat.
Collarbones.
Center of the chest.
Center of the abdomen.
Center of pelvis.
Pelvic floor.
Both legs.
Both arms.
Head and neck.
Torso.
Face.
And now,
Breathe.
Bring your awareness inside your body.
Feel the organs,
Bones,
And the flow of breath and blood within.
Notice the sensations and stillness inside.
Now,
Bring your awareness to the outside of your body.
Feel the surface of your skin.
Notice the boundary between your body and the air around you.
Feel the shape of your whole body resting right here.
Allow your body to become completely still.
Feel the calm and spaciousness that surrounds you.
Notice the gentle flow of your breath,
Natural and effortless.
Rest here in this quiet,
Peaceful awareness.
Gently bring your sankalpa to your awareness once again.
Repeat it mentally three times with full intention and feeling.
Repeat your sankalpa to yourself mentally three times with full intention and feeling.
Now,
Bring your awareness back to the sounds around you.
Visualize the space surrounding your body and feel your whole body resting right here,
Supported and at ease.
Begin to deepen the breath gently and with each inhale,
Welcome fresh energy into your mind and body.
Slowly,
Begin to move your fingers,
Wiggle your toes,
Gently stretch your arms and legs.
Keeping the eyes closed,
As you feel ready,
Roll over to your right-hand side.
Continue to rest here as long as you like.
When you feel ready,
Sit up slowly and open your eyes.
Give yourself a little time to reorient to the environment and may you carry this calm and clarity with you throughout your day.
Thank you for taking this time for yourself.
