Welcome to this Yoga Nidra session,
The Yoga Nidra session to enter stillness.
So just prepare your body now,
Prepare your body for stillness.
Lie down on your back,
Body open,
Legs slightly apart,
Arms resting gently at your sides,
Palms turned up or down,
Whatever brings you the most comfort.
Take a moment now to adjust.
Not yet,
But in just a moment,
You'll begin to let go.
Let go of holding,
Let go of trying.
This is not a practice of effort,
It's a practice of surrender.
From this point forward,
Remain completely still,
But if you have to move,
That's ok,
But try to remain completely still.
Eyes closed,
Body surrendered,
This is Yoga Nidra.
You don't need to focus,
You don't need to try,
You only need to listen and allow.
Thoughts may come,
They may swirl,
Just let them,
Just notice and return to my voice.
And now,
Say silently,
I am aware,
I am practicing Yoga Nidra.
Now,
We begin with your Sankalpa,
Your seed,
A short powerful intention,
Planted deep into fertile soil,
And you'll state it in the present tense.
Here's some examples.
I trust the unfolding of my life.
My body is calm and safe.
I surrender with peace and power.
Make it real,
Make it felt.
Now,
Repeat your Sankalpa three times,
Silently,
With feeling with truth.
That intention is now planted.
Now,
We rotate awareness throughout the body.
You do not need to move,
Only bring awareness as I guide you.
Awareness to each body part.
All you'll do is bring attention and awareness to the body part I say.
And if your mind wanders,
That's ok.
Just come back to the sound of my voice.
Now,
Bring your attention and awareness to your right hand thumb.
Pull the attention,
Pull the awareness to your right hand thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right middle finger.
Right pinky finger.
Back of the right hand.
Palm of the right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right forearm.
Right shoulder.
Right collar bone.
Right chest.
Right waist.
Right hip.
Right thigh.
Right knee.
Right shin.
Right ankle.
Right heel.
Right sole.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Now bring your attention and awareness to your left hand thumb.
Left index finger.
Left middle finger.
Left ring finger.
Right middle finger.
Left pinky finger.
Back of the left hand.
Palm of the left hand.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left collar bone.
Left chest.
Left waist.
Left hip.
Left thigh.
Left knee.
Left shin.
Left ankle.
Left heel.
Left sole.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bring your attention and awareness to the back of your neck.
Full attention.
Full awareness.
To the back of your neck.
The back of your head.
The crown of your head.
Attention and awareness to the crown.
The top of your head.
Attention and awareness to your right ear.
And left ear.
Both ears.
Attention and awareness to your right eyebrow.
And left eyebrow.
Center of the brow line.
Attention and awareness to your right eyelid.
And left eyelid.
Both eyelids.
Attention and awareness to your right eye.
And your left eye.
Both eyes.
Attention and awareness to your chin.
To your right cheek.
And left cheek.
Both cheeks.
Attention and awareness to your upper lip.
And lower lip.
Both lips.
Attention and awareness to your whole head.
Your entire head.
Relaxes.
Now bring your attention and awareness to your right upper back.
And left upper back.
Right middle back.
And left middle back.
Right lower back.
And left lower back.
Attention and awareness to your entire spine.
Attention and awareness to your entire spine.
All the way up.
And all the way down.
And now bring your attention and awareness to your entire back.
Your entire back.
Full attention.
Full awareness.
Now bring your attention and awareness to your upper chest.
Top of the stomach.
Middle of the stomach.
Lower stomach.
Bring your attention and awareness to your entire torso.
Full attention.
Full attention.
Full awareness to your entire torso.
Now bring your attention and awareness to your right hand.
And left hand.
Both hands.
Bring your attention and awareness to your right arm.
And left arm.
Both arms.
And now bring your attention and awareness to your right foot.
And left foot.
Both feet.
Bring your attention and awareness to your right leg.
And left leg.
Both legs.
Bring your attention and awareness to your entire right side.
Full attention.
Full awareness to your entire right side.
And now left side.
Full attention.
Full awareness to your entire left side.
And now both sides.
Full attention.
Full awareness to both sides.
Awareness and attention to your entire body.
Entire body relaxes.
More and more.
Full attention.
Full awareness to your entire body.
Now bring your attention to your breath.
No need to change it.
Just watch it.
Noticing your inhale.
And your exhale.
Awareness and attention to your breathing.
And in just a moment,
We will begin counting the breath.
Backward.
From 27.
In just a moment,
You'll inhale 27.
And then you'll exhale 27.
You'll inhale 26.
And exhale 26.
All the way down to zero.
But if you forget what number you're on,
Just start back from 27.
This isn't a competition.
It's not a race.
If you lose track of the number,
Just start back from 27.
Now inhale 27.
And exhale 27.
Inhale 26.
And exhale 26.
Continue silently now.
And if the mind wanders,
Gently return.
And begin again from 27.
Now,
Release the counting.
Let go of the breath.
And not yet,
But in just a moment,
We will journey.
Through vivid imagery.
Symbols.
Sensations.
You may see clearly.
Or you may just feel.
There is no right or wrong way to do this.
Simply allow.
Visualize.
A single candle glowing in the dark.
Velvet skies scatter with stars.
A breeze moving through tall forest trees.
Waves kissing a silent shore.
A mirror showing your most peaceful self.
A glowing doorway leading into calm.
A moonlit temple where silence lives.
Now,
Images will come faster.
Stay with the rhythm.
But if your mind drifts off,
That's okay.
Just come back to the sound of my voice.
A red rose.
A mountain peak.
A lion resting in the sun.
River flowing over stone.
A journal left open.
A clock with no hands.
A baby laughing.
Birds circling.
Velvet curtains in the wind.
A red rose.
A mountain peak.
Fog at dawn.
A lion resting in the sun.
River flowing over stone.
A journal left open.
A clock with no hands.
Velvet curtains in the wind.
A mirror showing your most peaceful self.
A glowing doorway leading into calm.
A moonlit temple where silence lives.
A single candle glowing in the dark.
Velvet skies scattered with stars.
Waves kissing a silent shore.
A breeze moving through the tall forest trees.
Velvet curtains in the wind.
A journal left open.
A clock with no hands.
Now release the images.
And start to come back to your breathing.
Noticing your breath.
Slowing down.
Calming down.
And in just a moment,
You'll imagine yourself breathing in through your right nostril.
And breathing out your left nostril.
And then breathing in your left nostril.
And breathing out your right nostril.
So now,
Feel like you're breathing in through your right nostril.
And out through your left nostril.
Inhale through your left nostril.
And out through your right nostril.
Feel like you're breathing in your right nostril.
And out your left nostril.
Breathe in your left nostril.
And out your right nostril.
Keep doing that on your own.
Easily and naturally.
A soft current flowing back and forth.
Balancing you.
And release the breathing.
And come back to a natural,
Steady,
Easy breath for you.
In and out.
Nice and smooth.
Now,
Slowly,
Gently,
Begin to return to the present moment.
Feel the ground beneath you.
Feel the air on your skin.
Feel the presence of your body.
And start to wiggle the fingers.
And wiggle the toes.
And start to notice your breathing again.
And say your sankalpa three times again.
The practice of Yoga Nidra is now complete.
And when you're ready,
Roll gently to one side.
And ease yourself up.
Bringing the stillness with you.
Throughout your entire day or night.
