Yoga nidra or yogic sleep is a meditative practice that brings you into a state of deep relaxation.
One that allows you to become increasingly aware of your body and inner world.
You will likely experience yourself in a level of consciousness somewhere between wakefulness and sleeping.
You may also drift in and out of the sleep,
But that is normal and perfectly fine.
Your deepest level of consciousness will still be actively listening.
Some of what you hear may deeply resonate with you and some may not.
Just take what you need and leave the rest behind.
Before we start,
I'd like to read you this poem,
Which sums up for me the way yoga nidra allows you to experience awareness of your emotions,
Thoughts and beliefs,
And through that awareness find a way to move through and beyond them.
This poem is called The Guest House by Rumi.
This being human is a guest house.
Every morning a new arrival,
A joy,
A depression,
A meanness.
Some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all.
Even if they are a crowd of sorrows who violently sweep your house empty of its furniture,
Still treat each guest honorably.
He may be clearing you out for some new delight.
The dark thought,
The shame,
The malice.
Meet them at the door laughing and invite them in.
Be grateful for whatever comes because each has been sent as a guide from beyond.
Now let us begin.
Start by making yourself as comfortable as possible lying on your back.
Add any support you like under the backs of your legs or in the small of your back.
Perhaps a rolled up blanket or a pillow under the back of your neck or head.
Make sure you are warm by adding socks,
Layers or blankets.
An eye pillow can also be quite nice.
Position your body for a long period of rest.
Hips and shoulders in alignment.
Roll your shoulders back and down and tuck your chin gently to lengthen the neck.
Rest your arms away from your body,
Palms face up if that's comfortable for you.
Extend your legs long,
Have your feet at least hip distance apart and let your feet relax out to the side.
If you have any physical issues that make any of these adjustments feel unnatural or uncomfortable for you,
Adjust now so your body can rest completely.
Try to stay as still as possible throughout this meditation unless your body begins to distract you.
Then move as mindfully as possible all the while keeping your attention on the verbal instructions.
Taking a moment to settle in,
Feel the surface beneath you that is supporting you.
Open your senses to the world around you.
Take a deeper breath in through the nose and sigh it out through the mouth.
Do that one more time.
Release any obvious sensations of tension as you begin to open yourself up to this deep relaxation.
Bring your attention now to the world around you.
Listen in to the sounds outside the room and see if you can pick up on the most distant sound you can hear.
Listen to the sounds inside the room,
Perhaps even the sound of your breathing.
Allow yourself a moment to become aware of all the sensations around you.
Sounds,
Smells,
Temperature,
Touch,
Taste.
Visualize your own body resting on the floor.
And become aware of your own physical presence.
Take a moment to explore deep within and see if you can recognize what is your deepest desire.
Something you want more than anything else.
Your heartfelt desire.
It could be for health,
Wellbeing,
Awakening,
Acceptance,
Release from pain.
Feel this desire as a physical sensation in your entire body and imagine that it is true in this moment.
Now,
Set an affirmation or intention for yourself for this practice.
Perhaps that is simply to rest or relax.
Or perhaps to come to some resolution or truth about yourself or your world.
Say this to yourself in the present tense.
For example,
I am relaxed.
Or I am compassionate.
Or I am whole and healthy.
Take a moment or two to say this intention to yourself several times.
Move inward for a moment and see if you can discover a place of safe haven within.
A sense of wellbeing in your body of ease and calmness.
Bring to mind a place where you feel secure and loved.
Perhaps there is a person or a certain place that helps accentuate this feeling of safety and wellbeing.
Spend a moment visualizing this place and know that you may return to it at any time during this practice.
Or indeed at any time during your life when you need it.
And now,
Bring your awareness back to your body lying on the floor.
Keep as still as is possible without building up any stress.
And notice each part of your body as it is mentioned next.
Notice if you find this practice easy or difficult.
And notice if any specific parts of your body are more difficult to sense.
Bring your attention to the sensations inside the mouth.
Roof of the mouth.
Floor.
Inside cheeks.
Left and right.
The back of the throat.
The tongue.
The entire mouth as a field of sensation.
Bring attention to the ears.
Left ear.
Inside and out.
Right ear.
Inside and out.
Sensing both ears at the same time.
Welcoming the breath as pure sensation in the nose.
Left nostril.
Right nostril.
Both nostrils at the same time.
Be aware of the sensation of the left eye.
The right eye.
Both eyes together.
A field of radiant sensation.
Sense the forehead,
Scalp,
Back of the head,
Neck.
Inside the throat.
Sensation of the inner walls inside the throat.
Bring awareness to your left shoulder.
Left upper arm,
Elbow,
Forearm,
Wrist.
Left palm and fingers.
The entire left arm.
Bring awareness to your right shoulder.
Right upper arm,
Elbow,
Forearm,
Wrist.
Right palm and fingers.
The entire right arm.
And both arms and hands together as one field of sensation.
Be aware of sensation inside the throat.
Moving into the upper chest.
Upper back.
Middle chest.
Middle back.
Abdomen.
Lower back.
Pelvis.
And sacrum.
The entire torso as a field of vibrant sensation.
Bring awareness to your left buttock.
Left hip.
Thigh.
Knee.
Foreleg and calf.
Left foot.
And toes.
The entire left leg.
Be aware of the right buttock.
Right hip.
Thigh.
Knee.
Foreleg and calf.
Right foot.
And toes.
The entire right leg.
And sensing both legs and feet at the same time.
Sensing the entire front of the body.
The entire back of the body.
Left side.
Right side.
Sensing the entire body inside and outside as a field of radiant sensation.
Bring your awareness now to your breath.
Feel the breath entering the body through your nostrils.
Following the breath as it moves into the chest and abdomen.
Follow the breath as it moves from the abdomen to chest and back through the nostrils.
Feel enlivened by the inhale and relaxed by the exhale.
Feel each breath as energy.
Take a moment to count your breaths from 1 to 12.
And then back down again from 12 to 1.
The inhale is 1.
The exhale is 2.
And on like this up to 12.
And then back down again.
Thank you.
Without judging or trying to change anything,
Acknowledge any feelings and emotions that are currently present within you.
If nothing is coming up for you straight away,
Just wait for a moment.
Sit and notice.
If you notice something specific like tension or tightness,
Acknowledge how that feels.
Now try to imagine the opposite feeling or emotion.
Now imagine the feeling or emotion of being hot or cold.
Spacious or restricted.
Angry or calm.
Happy or sad.
Spend time with each pair individually and then try to feel both at the same time.
Notice if there is any physical connection triggered by these feelings.
Notice that all feelings are possible within the realm of our human experience.
They are not good or bad.
But just ranges of emotion within the spectrum of our ability to feel.
Come back to your breath for a moment.
Now notice any thoughts,
Memories or images that might arise.
Being totally non-judgmental about whatever comes up for you.
Perhaps you notice a belief or a judgement about this practice.
Notice that and then try to notice the opposite of this thought.
Also somewhere within your consciousness.
And now visualize this series of images in your mind,
One after the other.
A cool mountain stream.
A warm crackling fire.
Sunbathing on a hot tropical beach.
Taking a brisk walk in the cold winter weather.
A family gathering.
A crowded room full of strangers.
The symbol of a heart.
The symbol of a diamond.
A monk at prayer.
A successful businessman.
An image that suggests truth to you.
An image that suggests deceit to you.
Now bring to mind a memory that holds great joy and peace for you.
Sense the entire body as a field of radiant sensation.
Bringing attention to sensations of well-being,
Happiness,
Joy or bliss that are present.
Feel an inner smile radiating from your heart.
Your lips gently smiling.
And this smile as sensation expanding throughout the entire body.
Torso and pelvis.
Arms and hands.
Legs and feet.
Every cell radiantly alive with the feeling of joy and well-being.
Perhaps recall an image of someone you love or who loves you.
Or a particular circumstance from your life that evokes feelings of joy and well-being into your entire body.
Then let go of any images and become absorbed by the feeling of pure joy and well-being in the body.
Become aware now of your sense of self.
Of the I that you see yourself as.
Your personality,
Opinions,
Activities.
All the things that you label as unique to you.
The one you describe when you say,
I am tired.
I am hungry.
I am excited.
Now begin to sense yourself as the witness of this person you are so familiar with.
The part of you that is aware of these labels,
Thoughts and feelings.
Who is it that is aware of you?
Who is aware of this body?
Who is aware of these feelings and emotions?
Who is aware of these thoughts?
Who is aware of your presence in this room?
Reflect on how this practice has made you feel.
Take a moment to remember and recall your original affirmation or intention.
Begin to move outward again,
Becoming aware of the body and the breath.
Bring some gentle movement to your fingers and toes.
Allow your breath to naturally deepen,
Restoring the energy back into your body.
If it feels good for you,
Extend your arms long overhead and take a big stretch.
Bend your knees and roll over to one side,
Resting your head on your upper arm.
Become aware of the room around you.
During time,
Slowly blink your eyes open.
