Hi,
I'm Caroline and this week I've prepared for you a practice of Yoga Nidra.
In Yoga Nidra you will develop the feeling of complete relaxation in your body.
All you need is a comfortable place to lie down and be able to be completely still during the practice.
During Yoga Nidra you're functioning on the levels of hearing and awareness and the only important thing is to follow the voice of the instructor.
So whenever you feel ready,
Grab something comfortable to wear,
Find a comfortable spot to lie down,
And be sure to grab any pillows or blankets that you might want for your practice.
And enjoy.
Please prepare for Yoga Nidra.
Come to lie down on your back in any comfortable spot.
Find your legs and relax your feet.
Allow your arms to rest comfortably alongside you.
Using pillows,
Cushions,
Or blankets,
Make yourself as comfortable as possible in your lying position.
Take as much time as you need to adjust your position,
Clothing,
And accessories to make yourself even more comfortable.
During Yoga Nidra there will be no movement.
Your body will lie completely still,
Allowing your mind to also fully relax.
Once you are ready,
Close your eyes.
Try to keep them closed until the end of the practice when you are instructed to open them again.
Take a deep breath in,
And as you breathe out,
Feel the cares and worries of the day flow out of you.
In this practice,
You will develop the feeling of complete relaxation in your body.
As you relax,
It is not necessary to make any physical movements or adjustments,
Only to cultivate a feeling of relaxation.
It is like the sensation just before falling asleep.
Although we will be cultivating the sensation of deep relaxation,
It is important to keep yourself completely awake while practicing Yoga Nidra.
Make a commitment to yourself now to stay awake.
Say in your mind,
I will not sleep.
I will remain awake throughout the practice of Yoga Nidra.
During Yoga Nidra,
You are functioning on the levels of hearing and awareness,
And the only important thing is to follow the voice of the instructor.
Don't intellectualize or analyze the instructions given,
As this will only distract you and disturb your mental relaxation.
Simply follow my voice with total attention and feeling.
If thoughts come to disturb your practice,
Don't worry,
Just continue to practice.
Allow yourself to become calm and steady.
Bring about a feeling of inner relaxation in your whole body.
Become aware of your body from the top of your head to the tips of your toes,
Noticing the sensation of complete stillness.
In your mind's eye,
Picture your body lying in your chosen spot.
You are aware of your entire body lying completely still in your comfortable spot.
Your whole body relaxed.
Your whole body feeling a sense of calm.
Become aware of the fact that you are going to practice Yoga Nidra.
Say in your mind,
I am going to practice Yoga Nidra.
I am aware that I am going to practice Yoga Nidra.
The practice of Yoga Nidra begins now.
At this time you will make your resolve.
Your resolve will be something very simple and natural to you.
Your resolve will be what you choose to manifest during your practice of Yoga Nidra.
Develop your intention for this practice and create your resolve at this time in the form of a short positive statement.
Use simple language to formulate your resolve and state it in your mind three times with awareness,
Feeling and emphasis.
The resolve you make during your Yoga Nidra practice is bound to come true in your life.
I will now guide you on a trip through the different parts of your body by rotating your awareness within.
Doing as quickly as possible,
Rotate your attention from part to part.
Following my instructions,
Repeat the part in your mind and become aware of that part of your body at the same time.
Keep yourself alert without concentrating too intensely.
It is not necessary to move,
Simply send your consciousness to each part of your body.
Become aware of your right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your right hand,
Back of your hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side waist,
Your right hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of your right foot,
Top of your foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of your left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your left hand,
Back of your hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side waist,
Your left hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of your left foot,
Top of your foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now move your awareness to your back.
Become aware of your right shoulder blade,
Your left shoulder blade,
Your whole upper back,
Your mid back,
Your lower back,
Your right buttock,
Your left buttock,
Your whole spine,
Your whole back together.
Now move to the top of your head.
Become aware of the top of your head,
Your forehead,
Both sides of your head,
Right side brow,
Left eyebrow,
The space between your eyebrows,
Your right eyelid,
Your left eyelid,
Right eye,
Left eye,
Your right ear,
Your left ear,
Right cheek,
Left cheek,
Your nose,
The tip of your nose,
Your upper lip,
Lower lip,
Your chin,
Your throat,
Your right chest,
Your left chest,
The middle of your chest,
Your navel,
Your whole abdomen,
Your whole right leg,
Your whole left leg,
Both legs together,
Your whole right arm,
Your whole left arm,
Both arms together,
Your whole back,
Buttocks,
Spine,
Shoulder blades,
Your whole front,
Abdomen,
Chest,
The whole of your back and front together,
The whole of your head and whole body together,
Your whole body together,
Your whole body together,
Your whole body together,
Maintain total awareness,
Do not sleep,
No movement,
Picture your whole body lying down,
Become aware of your whole body lying down,
See your body lying perfectly still in this room,
Visualize this in your mind,
Become aware of your breath,
Feel the flow of your breath in and out of your lungs,
Don't try to change this rhythm,
Your breathing is natural and automatic,
There is no effort,
Maintain awareness of your breath,
Concentrate your awareness on the movement of your chest,
Your chest is rising and falling slightly with each and every breath,
Become aware of this,
Continue concentrating on the movement of your chest and start counting your breaths backwards from 27 to 1 like this,
27 chest rising,
27 chest falling,
26 chest rising,
26 chest falling,
25 chest rising,
25 chest falling and so on,
Say the words and numbers mentally to yourself as you count your breaths,
If you make a mistake or lose count then go back to 27 and start counting down again.
With total awareness that you are counting,
Continue counting from 27 to 1.
Keep with the practice of counting your breaths,
If you make a mistake go back to the start at 27 and count down to 1 with each rise and fall of your chest.
Stop your counting and leave your breathing.
Now we will begin visualization.
A number of different things will be named and you should try to develop a vision of them on all levels of feeling,
Awareness,
Emotion and imagination as best as you can.
Picture in your mind's eye and feel any sensations that arise with each visualization.
Blossoming flower,
Blossoming flower,
Blossoming flower,
Moonlight shining,
Moonlight shining,
Moonlight shining,
Leaves blowing in a breeze,
Leaves blowing in a breeze,
Leaves blowing in a breeze,
Waves crashing to shore,
Waves crashing to shore,
Waves crashing to shore,
Waves crashing to shore.
Rainforest.
Tropical birds in a rainforest.
Tropical birds in a rainforest.
Sand in an endless desert.
Sand in an endless desert.
Sand in an endless desert.
Clouds drifting in a blue sky.
Clouds drifting in a blue sky.
Clouds drifting in a blue sky.
Clouds drifting in a blue sky.
Clouds drifting in a blue sky.
Clouds drifting in a blue sky.
Relax all of your efforts.
Become aware of your natural breathing.
Become aware of your whole body and the fact that you are breathing.
Your body is lying down completely still.
You are breathing quietly and slowly.
Develop an awareness of your whole body from the top of your head to the tips of your toes.
Become aware of the surface you are lying upon and the position of your body.
Visualize the room around you and become aware of your surroundings.
Lie quietly where you are for some time and keep your eyes closed.
Begin to hear sounds of the room you are in.
Hear sounds from outside of your room.
Hear sounds from outside of the building you are in.
Taking your time,
Start to move your body.
Become aware of all 10 fingers and toes and slowly begin to move them.
Gently touch the tips of your thumbs to the other four fingers one by one.
Gently notice each toe and find small movement.
Slowly move the muscles of your face as you continue to wake up.
Take your time,
Do not hurry.
Move through your arms and legs in any way that feels good.
Nod your head from side to side.
Stretch your body in any way you like.
When you are sure that you're completely awake,
Slowly sit up to a comfortable seat.
Whenever you feel ready,
Gently blink your eyes open again.
The practice of yoga nidra is now complete.
Thank you so much for practicing with me today.
May you always see your inner courage,
Speak your strengths,
And hold joy in your heart.
Namaste.
