I'll be leading you through a yoga nidra practice,
A guided awareness to
help draw the mind and senses inward.
I will be giving guidance throughout and
then towards the end there will be a few minutes of restful silence.
As we
progress you may not hear everything I say,
Which is completely fine.
The words
are just a means to take you inward.
You may hear everything I say,
Which is okay
too.
You may remain awake and sometimes you may feel like you are sleeping.
Please
know that any state of awareness is perfectly fine.
Whatever happens as you
relax into your own awareness is good,
Has benefit,
And is just right for you
now.
For this kind of guided awareness find a comfortable and easy position
laying down.
If you're laying on your back it's helpful and beneficial for the
body to have the legs propped up on a chair to support the lower spine.
You can
use a chair,
Ottoman,
Blankets,
Anything that allows you to elevate your legs in
a way that is comfortable and easy.
Take time to tend to the body.
Settle the body.
Make any adjustments needed so the body is comfortable and at ease.
You have the option to close the eyes if you feel comfortable doing so.
You may also
have the eyes gently open with a soft gaze.
Know that you can open or close the
eyes at any time.
As you settle into the body and into the space around you,
Feel
the surface beneath you.
Trust the surface beneath you is holding you,
Supporting you.
Trust that since you are held and supported at this moment you
can soften the body.
Let the body be utterly free from effort.
Take a deep
breath in and fill the belly.
Exhale,
Soften the body.
Take a deep breath in.
Exhale,
Soften.
One last time.
Deep breath in.
Expand the belly.
Exhale,
Soften.
Now
let your breath return to its own rhythm.
Let the breath be easy and natural.
As
you relax,
You may notice your breathing may become subtle and faint,
Or your
breathing may be long and deep.
Know that whatever happens with the breath is fine
and just right for you right now.
When your mind is settled,
You abide in the
truth of your being.
Become aware of the surface and props supporting you.
Become
aware of the space around you.
Become aware of the temperature of the room.
Become aware of the sounds and the space around you and the sounds far off in the
distance.
Bring awareness to the right big toe,
To the second toe,
Third toe,
Fourth toe,
Pinky toe.
Bring your awareness to all the right toes,
To the
top of the right foot,
The bottom of the right foot.
Bring your awareness to the
whole right foot.
Bring your awareness to the right ankle,
The right calf,
The
right knee,
The right thigh.
Bring your awareness to the front of the right leg,
To the back of the right leg.
Bring your awareness to the whole right leg.
Allow
the right leg to be just as it is.
Bring your awareness to the left big toe,
To
the second toe,
Third toe,
Fourth toe,
Pinky toe.
Bring your awareness to all
the left toes,
To the top of the left foot,
The bottom of the left foot.
Bring
your awareness to the whole left foot.
Bring your awareness to the left ankle,
The left calf,
The left knee,
The left thigh.
Bring your awareness to the front
of the left leg,
The back of the left leg.
Bring your awareness to the whole
left leg.
Allow the left leg to be just as it is.
Bring awareness to both legs.
Let both legs be just as they are.
Bring your awareness to your left buttock,
To your left hip.
Bring your
awareness to your left hip crease.
Bring your awareness to your right buttock,
To
your right hip.
Bring awareness to your left hip crease.
Bring awareness to the
lower back,
The mid-back,
The upper back,
The whole back.
Bring awareness to the
belly.
Bring awareness to the chest,
The right side of the chest,
The left side of
the chest,
The whole chest.
Allow the whole chest to be just as it is.
Bring
awareness to the right shoulder,
The right upper arm,
The right elbow,
The
right forearm,
The right wrist,
The right thumb,
The right index finger,
The right
middle finger,
The right ring finger,
And the right pinky.
Bring awareness to the
top of the right hand,
To the palm of the right hand.
Bring awareness to the whole
right hand,
To the whole right arm.
Allow the right arm to be just as it is.
Bring
awareness to the left shoulder,
The left upper arm,
The left elbow,
The left
forearm,
The left wrist,
The left thumb,
The left index finger,
The left middle
finger,
The left ring finger,
The left pinky.
Bring awareness to the top of the
left hand,
To the palm of the left hand.
Bring awareness to the whole left hand,
The whole left arm.
Allow the left arm to be just as it is.
Bring awareness to the
neck,
The front of the neck,
The back of the neck,
The right side of the neck,
The
left side of the neck,
The entire neck.
Bring awareness to the chin,
To the jaw,
To the right cheek,
The left cheek.
Bring awareness to your right nostril,
To your
left nostril.
Bring awareness to your whole nose.
Bring awareness to the right
eye,
The left eye,
Eyelids,
And the forehead,
The space between the brows.
Bring your awareness to the whole face.
Bring your awareness to the top of the
head,
The back of the head,
The right side of the head,
The left side of the head.
Bring your awareness to the whole head.
Let the head be just as it is.
Bring your
awareness to the right side of the body.
Bring your awareness to the left side of
the body.
Bring awareness to the whole body.
Let the entire body be just as it
is.
Continue to be aware of your whole body,
Your whole body through each and
every layer,
From the outside and all the way inward.
You are that pure awareness.
Abide in that awareness.
Now we will rest in silence.
Become aware of your natural
breathing.
Now take a fuller breath in and an easeful exhale.
And again,
A full
breath in,
An easeful exhale.
Now let your breathing be easeful and natural.
When
your mind is settled,
You abide in the truth of your being.
When your mind is
settled,
You abide in the truth of your being.
This is a quote by the sage
Patanjali.
Begin to gently wiggle the fingers and the toes,
The ankles and the
wrists.
You can move in any way that you like,
Bringing that inner experience of
stillness and quietude with you,
Even as you move.
Take your time as you gently
and slowly bring yourself back up to a seated position.
