Yoga Nidra is a conscious relaxation inviting refreshment to the mind and body.
The goal is to relax with awareness,
Allowing the mind to calm,
Emotions to resolve,
And the body to let go.
Don't worry if random thoughts pass through your mind or if you fall asleep.
During the next several moments of time,
Expect to pass through eight steps during the practice of yoga nidra.
First,
I will ask you to get still and comfortable and prepare for yoga nidra,
Letting go of anything that came before our time together or will come after.
Next,
We inquire about our heart's desire and carefully scan our bodies,
And then we become aware of our breath,
Feelings,
And sensations.
We will then visualize a comforting place,
Drawing our focus back to our heart's desire,
And then slowly I'll guide you to come back into your own awareness.
Let's begin by lying down on your back on the floor,
Legs slightly apart,
Arms a little away from the body,
Hands turned upwards.
Let your body sink into the floor.
Make any last adjustments so your body is comfortable and can remain completely still during the practice.
Settle deeper into the ground now.
Close your eyes if you're comfortable.
Take a deep breath and feel your cares and worries carried away.
Simply develop the feeling of relaxation.
It's like the feeling just before you go to sleep.
Sleep may come,
But try to remain awake throughout the practice.
During yoga nidra,
You are developing hearing and feeling with caring and compassion.
Don't analyze or intellectualize the instructions.
If thoughts,
Sensations,
Impressions come to you,
Let them come.
Then continue with the practice.
Now invite relaxation through the entire body.
Focus on complete stillness.
Develop an awareness of your body from the top of your head to the tips of your toes.
Inhale and exhale again.
Allow yourself to let go.
Sink deeper and deeper.
Become aware of the sounds outside the room one by one.
Now bring your awareness to the sounds inside the room one by one.
Now bring your awareness to your physical body lying on the floor in stillness.
Feel the body become heavier and heavier.
Now we will go inside and inquire into our heart's desire.
Discover a personal resolve to guide your practice.
Find something with meaning,
A short positive statement.
For example,
I am peaceful.
I am happy and healthy.
I am positive and in charge of my life.
I am successful in all my undertakings.
Repeat this personal resolve three times to yourself with awareness and feeling as if it were already happening.
Now,
We will focus your mind on the parts of your body.
Relax each area as it is mentioned.
Simply bring your awareness from part to part in your body.
Repeat that part of the body in your mind with intention and compassion.
Do not concentrate too intensely.
Simply remain alert and bring your awareness to each part of the body.
Imagine your life energy flowing from one part to another,
Bringing health and vitality.
You may want to imagine a healing light shining on each part as it is mentioned.
Bring your awareness to your feet,
In particular your heels where your feet are making contact with the floor.
Feel the heels becoming heavy,
Sinking deeper and deeper into the earth,
Allowing the feet to feel completely relaxed as they are pulled down toward the ground.
Then moving to the calves,
Becoming aware of the part of the calves that are making contact with the floor,
Feeling their weight,
Their heaviness,
Allowing the lower leg to feel heavy and still and supported.
Moving the awareness up to the upper thighs and the glutes,
Feeling where the body makes contact with the ground beneath you,
Feeling the heaviness,
The weight of the body as gravity pulls you towards the earth,
Allowing that stillness to wash over this area of the body as we continue to move up.
Now moving your attention,
Your awareness to the torso,
The low back,
The upper back and the shoulders,
Drawing your awareness to which parts of the body are making contact with the ground beneath you,
Feeling the weight and the stillness wash over this part of the body.
Now bringing your awareness into your arms,
Your elbows,
Your hands,
Your wrists,
Your fingers,
Becoming aware of the parts that are touching the ground supported by the earth beneath you and then allowing that quiet stillness to wash through the arms and the hands.
At last bringing the awareness through the neck and to the head,
Taking a big breath in,
Bringing awareness of that stillness and quietness washing through the head and the face.
Now becoming aware of the entire body washed over with stillness and quiet.
Now take notice of your breath.
Feel it flowing naturally in and out.
Don't try to change the rhythm,
Just allow it to happen naturally.
Continue in complete awareness of your breath.
Feel the gentle rise and fall of the abdomen and chest.
Imagine a wave of breath passing through your entire body.
Exhale and the wave flows down,
Carrying away all of your tension.
Inhale and a fresh wave flows upward through your body,
Bringing calm,
Health and vitality.
Continue for several breaths following this path.
Feelings and emotions come in opposite pairs,
Hot and cold,
Pain and pleasure,
Joy and sorrow.
Relax into your feeling body.
Notice any feelings,
Emotions or sensations that arise.
Welcome them with compassion and without judgment.
Bring your attention to one dominant emotion or sensation.
Identify it without prejudice.
What color is this feeling?
What is its shape?
Where do you experience this feeling in your body?
Now invite the opposite feeling to permeate your body and mind.
Allow it to fully form.
What color is this feeling?
What is its shape?
Where do you experience it in your body?
Imagine now your favorite place,
A place of comfort,
Relaxation,
Strength,
Safety.
It may be a deep blue ocean with a white sand beach,
The warm sun shining down upon you,
Or a field of green grass with a blue cloudless sky overhead,
Birds singing,
The breeze softly blowing,
Or maybe a tall tree stretching up to the sky,
Roots firmly planted in the soil,
Or perhaps a babbling mountain stream,
Cool water cascading over the rocks.
Maybe just a cozy blanket tucked around you,
Your favorite warm drink cradled in your hand.
Return to your resolve.
Remember our resolve from the beginning of our yoga nature practice.
Once again,
Repeat it with feeling and emphasis.
Begin to take normal,
Natural breaths.
Bring your awareness to your body,
Lying relaxed on the floor.
Become aware of the room,
The four corners,
The ceilings,
The floor,
The noises.
Take your time.
Bring yourself slowly back to awareness.
Start to move gently,
Slowly stretching as you awaken.
Rub your hands together,
Creating heat,
And then cup them over your eyes.
As the heat fades,
Gently massage your face.
Bring your knees to your chest and roll over to your side.
Whenever you feel ready,
Open your eyes.
Return here again anytime you need a few minutes to bring focus to your thoughts or during your day.
Peace within yourself is always just a moment away when you invite it.
Go forward with light and love in your heart.
Namaste.
