Hello everyone,
My name is Rose from Yoga For All With Rose and I will take you through a practice of Yoga Nidra.
I wish to remind you that in Yoga Nidra you step down into the internal dimension of your consciousness.
Even if you do not understand anything in Yoga Nidra it does not matter.
With the help of the sound of my voice you venture in and out of the mind without moving your body.
Let's get ready for Yoga Nidra.
I invite you to lie down on a comfortable surface to do this practice.
Maybe you cover yourself with a blanket,
Maybe you cover just your feet.
Stand your legs on the floor and let your feet be wider than your hips.
Allow your feet to flop open to the sides.
Palms are a little away from the hips and if comfortable,
Palms facing upwards.
Make any adjustments that you wish at this point and let your body sink into the floor.
Make sure you are warm enough as you allow yourself to rest in stillness.
I invite you to remain still during the practice of Yoga Nidra.
However,
If you become uncomfortable make any changes with minimal movement to find relaxation and softness in your body and this moment.
Become aware of your whole body.
If you haven't already,
Allow your eyes to close.
Let your mind start observing your breath and the rhythmic sound of it.
Let your body let go of all tensions and come to a state of safe relaxation.
Allow your body to remain quiet for some time now as we work with the subtle awareness.
Breath is flowing in and out through both nostrils.
The breath creates a subtle inner movement as it flows in and out.
Just observe your natural breath without the need to control anything.
Awareness of your breath and awareness of your body.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling into your nose,
Your sinuses,
The back of your throat,
Into your lungs.
There is a sense of warmth as you exhale the breath.
Feel the warmth on your upper lip as you breathe out.
The natural breath flows through both nostrils during the inhale and the exhale.
Allow your breath to become longer and slower.
Make a long,
Slow inhalation followed by a longer,
Slower exhalation.
Make your exhale even slower.
Notice the slight pause after the exhale.
Long,
Slow inhale.
Even slower exhale and pause.
Feel the urge to breathe in bubble up inside you.
When you need to inhale,
Please do so.
Long,
Slow inhale.
Longer,
Slower exhale and then pause where the body is neither breathing in or out.
Please continue breathing in this way.
Now go back to the natural easy breath,
Releasing any control over the inhale or the exhale.
Mentally say to yourself,
I am practicing yoga nidra.
I am awake,
Relaxed and safe.
The practice of yoga nidra begins now.
At this moment,
I invite you to make your sankalpa or resolve.
The sankalpa should be a short,
Positive statement in simple language.
Try to discover one naturally.
Please state your sankalpa clearly and with awareness three times.
The sankalpa you make during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.
We will now begin a systematic 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.
Please say the name of the part to yourself and feel that part of your body without moving it.
The practice begins 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 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,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go back to 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 entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right eye,
Left eye,
Right nostril,
Left nostril,
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 pelvic floor,
The whole right leg,
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.
Imagine the whole body becoming lighter and lighter as though your body could float away from the floor and to the ceiling.
The head is light and weightless.
The limbs are light and weightless.
The torso is light and weightless.
The whole body is light and weightless.
As your body becomes weightless,
You feel as if it is rising higher and higher away from the floor.
Now imagine your body becoming heavy,
Awaken the idea of heaviness in the body.
Gradually feel the heaviness in all parts of the body.
Each part is becoming heavier and heavier.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
So heavy that it is sinking down into the floor.
Awaken the experience of cold in the body,
The experience of chilly cold.
The whole body is experiencing the cold winds that blow from the snowy mountains.
The cold one feels when being outside in winter without enough clothing.
Feel this chill permeating your entire body.
Now change the idea to heat.
Allow the sensation of warmth to spread throughout the entire body.
Remember the feeling of heat in summer,
Being in direct sun with no shade.
You feel heat radiating onto your skin,
Heat all around the body.
Awaken the experience of heat as vividly as possible.
Recollect an experience or memory of anxiety,
High anxiety,
And worry.
Feel the stress in your mind and your body,
But do not concentrate on its source.
Repeat the experience of anxiety as clearly as possible.
Now allow the feeling of complete calm to envelop,
Blanket,
And surround you.
Awaken the experience of calm in your entire mind,
Body,
And emotions.
You are aware and resting at ease.
You are completely calm.
Begin to concentrate in the space in front of your closed eyelids.
Imagine before you a transparent screen as though you were at the movie theater.
The screen is as high and as wide as the eyes can see.
Concentrate on this mind screen and become aware of any phenomena that manifests within it.
Colors,
Patterns,
And light.
Whatever you see is the manifesting state of your mind.
Continue your awareness of this space without becoming involved.
Practicing detached awareness.
If any subtle images make themselves known,
Simply notice them without directing the images.
If thoughts occur,
Let them come and go as you continue watching the dark space and continue the detached awareness of observing what is present.
Now a number of things will be named.
Envision them on the level of emotion,
Memory,
And imagination as best you can.
Jump from image to image as soon as you hear it.
If you cannot,
Don't worry.
Keep following my voice without thinking too much.
Hot desert.
Peacock feather.
Buddha meditating.
Darkness.
Pink rose.
Full moon.
Your reflection in a mirror.
Blue sky in the evening.
A ship sailing on the high seas.
Sun shining overhead.
White sandy beach.
A forest of tall,
Dense trees.
A dove.
Cool,
Clear water.
A galloping horse.
A relaxing afternoon.
Laughing with friends.
A warm embrace.
Burning candle.
Stormy night.
Mountain stream.
Vibrant sunset.
Refreshing cold bath in the mountain stream.
Cat stretching.
A big garden of blooming flowers.
Your favorite sound.
Rising sun.
Your body lying on the floor.
It is time to repeat your sankalpa,
Your resolve.
Please repeat the same statement you made at the beginning of the practice three times mentally now.
Come back to the feeling of your breath flowing in and out of your nostrils.
Maintain your awareness of breath and at the same time develop your awareness of your physical body.
Your body is relaxed and lying on the floor.
Feel the container of your skin,
The clothes and air touching your skin.
Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are touching the floor.
The back of your heels,
Thighs,
Buttocks,
Shoulder blades,
Arms,
Hands and head.
Without opening your eyes yet,
Visualize the surrounding room and the space you are in.
Lie quietly until you feel ready to move.
And very slowly start making small movements with your hands and feet.
Take your time.
There is no hurry.
When you are sure that you are fully awake,
Gently open your eyes.
I invite you to roll over to one side.
Stay on your side in a fetal pose for a few more moments.
When you feel ready,
Use your hands to help you come up from the floor and let your head come up last.
The practice of yoga nidra is now complete.
As you move on to your day,
I invite you to drink a more warm beverage of your choice to help you come back to the present moment.
Thank you for letting me guide you through this yoga nidra.
Be well.
