Welcome to your yoga nidra.
I invite you to lie on your back.
Become as comfortable as is possible.
Touch your head with a pillow.
Make sure that you are warm enough.
The intention of the practice is to stay awake,
Yet to be as relaxed and comfortable as is possible.
It is best that you remain still during the practice.
If you do need to shift position at any time,
That is okay.
Allow your eyes to gently close.
If any distractions arise during this practice,
Do not worry.
Continue to return to my voice over and over again.
Allow my voice to guide you.
Feel your body supported by the ground.
Take a deep breath in and as you exhale,
Sink even more deeply into the ground.
See if you can feel 5% more comfortable.
Now shift your attention to outside your house.
Listen for any sounds.
It could be the wind,
Leaves,
A bird.
Without straining,
Open yourself.
Hear all there is to hear.
Let the sound travel to you.
Let it wash over you.
Now come into the house,
Not quite yet into the room you are in.
Listen for any noises in the house.
Let them wash over you.
Now bring your attention into the room you are lying in.
Let these sounds come to you.
Visualize the four walls of the room you are lying in.
See the ceiling,
The floor.
Now see yourself lying comfortably and peacefully on the ground.
Shift your attention to your breath.
Do not alter your breath,
Simply notice it.
Follow the natural rhythm of the breath.
Inhale,
Exhale.
Now notice where in the body you feel most connected with your breath.
Focus on that point.
Inhale,
Exhale.
As you focus on this point,
You realize that your breath is always with you.
It is your constant.
It is your anchor.
On your next inhale,
Start to slow down your breath.
Breathe slowly and comfortably.
Inhale,
Exhale.
Match your inhalations with your exhalations.
Ensure they are even in length and effort.
Inhale,
Exhale.
While maintaining a soft breath,
Shift your attention to your heart space.
Now breathe into your heart space.
With each breath,
Allow your heart to open.
With each breath,
Allow your heart space to soften.
Now visualize your heart space.
It is filling with a golden light.
As your heart space fills with this golden light,
You feel peace.
This golden light brings you comfort.
Allow yourself to be comforted.
We will now choose your sankalpa.
The sankalpa is the heart's will or determination.
Each time you do this practice,
You are bringing your sankalpa into existence.
The sankalpa is a short positive statement.
For example,
I am relaxed.
I am at peace.
I am my most authentic self.
Continue to visualize the golden light in your heart space.
Feel its warmth.
Feel its comfort.
Now look into your heart space and see if a sankalpa appears.
If a sankalpa does not come to you,
Simply use,
I am at peace.
Repeat your sankalpa three times.
The sankalpa you are planting in your mind's eye now will continue to bring transformation to your being.
We will now bring awareness to different parts of the body.
Do not move that part of the body,
Rather just bring awareness to it.
Try to feel that part of the body.
We will start on the right side of the body.
The right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Rest.
Forearm.
The elbow.
The upper arm.
The right shoulder.
The right hip.
The right thigh.
The right hamstring.
The right knee.
The right calf.
The right shin.
The right ankle.
The right heel.
The top of the foot.
The bottom of the foot.
The big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
Moving to the left side.
The left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The wrist.
The forearm.
The elbow.
The upper arm.
The left shoulder.
The left hip.
The left thigh.
Left hamstring.
The knee.
The calf.
The shin.
The ankle.
The big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
The throat.
The right chest.
The left chest.
Each lung space.
Each lung space.
The heart.
The upper abdomen.
The lower abdomen.
The pelvic floor.
The back of the neck.
The right shoulder blade.
The left shoulder blade.
The middle of the back.
The lower back.
The entire spine.
The right glute muscles.
The left glute muscles.
The top of the head.
The top of the head.
The space between the brows.
The space between the brows.
The right eyebrow.
The left eyebrow.
The right eye.
The left eye.
The right cheekbone.
The left cheekbone.
The nose.
The top lip.
The bottom lip.
Both lips together.
The chin.
The jawline.
The whole face.
The whole face.
The whole head.
The whole head.
The whole right arm.
The whole right hand.
The whole left arm.
The whole left hand.
The whole torso.
The whole torso.
The whole right leg.
The whole right foot.
The whole left leg.
The whole left foot.
The whole body.
The whole body.
The whole body.
Return now to your sankopa.
Feel your sankopa throughout the entirety of your whole body.
Repeat it now three times with your full awareness throughout your entire body.
Now come back to your breath.
Follow your breath and its natural rhythm.
Feel your body being supported by the ground below.
Notice where your body makes contact with the surface below.
Feel yourself being grounded.
Move outside of your house.
Open yourself to any sounds that may be there.
Let the sound come to you.
Now move into the house.
What do you hear?
Now come into the room where you are lying.
Notice the sounds immediately around you.
Visualize the floor,
The ceiling,
Your surrounding four walls.
Visualize yourself lying comfortably and peacefully.
When you feel ready,
Bring small movements to your fingers and your toes.
Roll out the wrists and ankles.
Slowly roll to one side.
Take five deep breaths.
These breaths are allowing the yoga nidra practice to fully integrate.
