Welcome to yoga nidra and a sound bath.
Find your way into a supported position,
Lying on your back is best.
You may want to use a cushion under your neck or your knees.
You may want to have a blanket,
Just whatever will allow you to be super comfortable for the duration of our practice.
Once you find your way into that relaxed position,
Go ahead and wiggle a little bit,
Really settle in and take a deep breath in through your mouth and out through your mouth.
Now in through your nose,
Out through the mouth,
In through the mouth,
Out through the nose,
In through the nose,
Out through the mouth.
Couple more times like that,
In through the mouth,
Out through the nose.
Soft,
Slow,
Continuous breath in through the nose,
Out through the mouth.
As we begin the practice of yoga nidra,
It's important that you do so from an awareness and choice to stay present.
There will be stimulation that occurs,
You'll hear sounds in the distance or maybe even close by.
Innocently favor the experience that's happening inside of your body and with your breath.
Allow your palms to be relaxed,
Your feet to fall out wider.
Soften and close your eyes if you haven't already done that.
If you notice any discomfort in your body,
Observe it.
And if it continues to bother you,
Make any necessary adjustment and return to stillness as soon as you possibly can.
Observation,
Adjustment,
Return to stillness.
With your next few breaths,
Allow your body and your mind to relax more completely than it has already.
And as we move throughout the practice,
Just follow my voice.
Remain aware and awake but resting.
Attune yourself to your breath now.
Allow the breath to be the most interesting thing you hear and feel.
Experience each breath moving through you like a rolling wave.
In and out.
Effortless.
Observe the sounds that are around you.
Inside your space,
Outside your space.
Without distraction,
Without needing it to be any particular thing.
And come back to your breath.
Consider the mantra,
So Hum.
So on the inhale.
Hum on the exhale.
Slow and gentle.
Internal recitation.
Not speaking outward.
Just notice how the breath naturally creates the mantra.
So Hum.
Soften your awareness from the top of your head to the tips of your toes.
Let the sound of Hum travel through every cell of your body.
Hum.
Hum.
Hum.
From this still space,
Repeat to yourself internally,
You are aware and you are beginning the practice of yoga nidra now.
You will stay aware and relaxed.
Now is the time to call your sankalpa into this space.
It is the most concise and deep desire of your heart.
The thing that your soul longs for most deeply.
Say it to yourself three times.
In present tense,
As though it's already happened.
I am.
Now begin a rotation of consciousness.
As I say a part of the body,
You bring your awareness there.
Notice the part of the body.
Allow your awareness to quickly transition from whatever part I say to the next part.
Stay alert.
There's no need to strain.
Allow the mind to notice or feel.
Then release and soften.
Starting on your right hand.
Inside and out,
Notice the right fingers.
The pinky.
The ring finger.
Middle finger.
Index.
And thumb.
Notice the bones and the muscles.
The palm of the hand.
The back of the hand.
The wrist,
The forearm.
Elbow.
Upper arm and shoulder.
Notice your armpit.
The right side of the body.
The space in between the ribs.
All the way down to the crest of the hip.
Notice now your left foot.
The pinky toe.
Fourth.
Third.
First toe.
And then the big toe.
Notice the bones of the feet.
The heel.
The ankle.
Notice the lower leg.
Knee.
Upper leg all the way to the hip socket.
Right foot now.
Pinky toe.
Fourth.
Third.
First.
Second.
Big toe.
All of the toes.
The bones of the feet.
Top of the foot,
The bottom,
The heel,
And the ankle.
Notice the lower leg.
Knee.
Upper leg.
All the way to the hip.
Whole right side of the body now.
And the tips of the fingers.
The pinky toe.
Fourth.
Third.
Fourth.
Fifth.
Sixth.
The tips of the fingers.
All the way to the tips of the toes.
Left hand.
Thumb.
Pointer finger.
Middle finger.
Ring finger.
And then pinky.
Top of the hand,
The bottom,
Bones and skin.
The wrist.
Lower arm.
Elbow,
Upper arm,
And shoulder.
The armpit.
Down the right side of the body.
Notice the spaces in between the rims.
All the way down to the hip.
The whole left side of the body now.
The left side of the body all together.
Moving to the back of the body,
Become aware of the right shoulder blade.
The left shoulder blade.
The right glute and the left glute.
Each of the vertebrae of the spine.
Back side of the rims.
The entire back side of the body now.
The left side of the body.
The right side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
The right side of the body.
The left side of the body.
Notice the right eye and lid,
The lashes,
Then the left.
Lid and lashes.
Right cheek and then left.
Right nostril,
Left nostril.
Upper lip.
Notice the top teeth and then the bottom,
The tongue.
The sinuses and the throat.
As you swallow and breathe in,
Feel the air moving down into the body.
From the top of the head all the way down to the base of the spine.
Back up again.
Radiating in every direction.
The whole body together.
Awake.
But relaxed.
Resting.
Softening.
Sinking.
Still.
Being held by the earth.
Return your awareness to the breath.
With each slow breath,
Feel the nourishing energy of life moving through you,
The prana.
Visualize the breath rising and descending.
Listen to the soft sound.
Moving easily.
Without effort.
Let go of your concentration on any particular aspect or mantra.
Focus on the sensation of your breath.
As it moves in through the nostrils.
Down.
Filling you.
And then being released.
Without effort.
Begin to count your breath,
Descending from 10 to 1.
Inhale.
10.
Exhale.
10.
Inhale.
9.
Exhale.
9.
Inhale.
8.
Exhale.
7.
Inhale.
7.
Exhale.
Continue with your breathing.
Maintaining your awareness.
If you complete before I move on,
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Namaste.
