Welcome to this yoga nidra,
Getting comfortable lying on your back,
In this practice you have nothing to do,
Nothing you need to be,
Nothing you need to feel,
And no one you need to be.
To please,
No expectations,
No goal,
No agenda,
There is only you,
No way you can get this wrong,
There is nothing you need to think about,
Just getting comfortable for now for this practice of non-doing.
So adjust your body in any way that you need to,
So you can sink into the feeling of comfort.
Take a moment now just to check in with how you feel.
The way you are laying down should make you feel at ease and comfortable,
If you need to make some slight adjustments,
I invite you to do that now.
If you do feel sleepy,
That's okay,
Because all the words and everything that comes through will still come through to you.
You are relaxing,
Let's take a deep breath in,
And sigh it out through the mouth gently.
Another one,
And one more,
We'll scan our body quickly,
Just checking that your feet and ankles are relaxed,
That your calves,
Knees and thighs are relaxed,
That your hips are relaxed,
Lower back,
Middle back,
Upper back,
Are all relaxed and melting into the floor or the earth,
Wherever you are,
Whole body just melting,
Hands and arms are relaxed,
Your shoulder and your neck are relaxed,
Your jaw,
Your tongue and cheeks are all relaxed,
Eyes are closed,
Your forehead and your scalp are relaxed,
Whole body completely relaxed,
You have nothing to do,
Nothing to prove,
Nothing to accomplish,
Let your body be at and just let your awareness continue on in this practice of yoga nidra,
Bringing the awareness within your body,
Experiencing energetically rather than physically,
Several points on your body will be mentioned,
They are energetic pathways,
So just allow attention to move freely from one point to the next,
There's no need to concentrate,
There's no need to get everything right,
You're just moving your awareness effortlessly from one point to the next,
If anytime you feel the urge to let go of the guidance and drop into meditation or into sleep,
Then just let yourself drop in and you can drop in deeper and deeper at any time,
Be effortless,
Let's begin with awareness of the energetic point between the eyebrows,
Effortless awareness to the point between your eyebrows,
Top of the skull,
Top of your head,
Energetic point of the crown chakra above,
Hollow of the throat,
Energy shifting freely unattached to the right shoulder joint,
Right elbow joint,
Wrist joint,
The right thumb,
The tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Awareness to the tip of the little pinky finger,
Experiencing energetically the right wrist joint,
The elbow joint,
Shoulder joint,
Back to the hollow of the throat,
And over to the left shoulder joint,
Elbow joint,
Wrist joint,
Left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
And tip of the little pinky finger,
Energy moving back up to the left wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
Awareness now to the heart centre,
The right side of the chest,
Back to the heart,
To the left side of the chest,
And back to your heart,
Down your ribs,
To your navel,
Energy moving now to your tailbone,
To the right hip,
To the right knee,
Ankle,
Right big toe,
Right second toe,
Right third toe,
Tip of the fourth toe,
Tip of the baby pinky toe,
Back up the right ankle joint,
The knee joint,
The hip joint,
Tip of the tailbone,
Let your awareness sweep to the left hip joint,
The left knee joint,
Left ankle joint,
Tip of the big left toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe,
Back up the left knee ankle joint,
Back up the left knee,
Back to the left hip joint,
To the tip of the tailbone,
To the navel centre,
And back to your heart centre,
Hollow of the throat,
Eyebrow centre,
Energy and awareness at the eyebrow centre,
Hold your energy at the eyebrow centre,
And as you hold this awareness,
Feel as if you are breathing in and out through the point between the eyebrows,
Just in a straight line,
Point to point,
To the eyebrow centre,
Breathing in to the energy in the centre of the brain,
Let's breathe four or five breaths now into this point,
Let the breathing become a little bit stronger and deeper now as we breathe,
Three more breaths in here,
Now just observing your breath,
Observing this point in your body,
Just with pure awareness feel the ever-present energy,
Be present with non-doing,
Awareness is eternal,
Awareness is what remains when doing ends,
Pure awareness,
Breathe in your essence,
This is who you are,
You are the awareness,
You are present through all of your walking life,
Through your dreaming life,
Deep sleep,
Awake,
Walking,
Your awareness is always there,
You are the thread,
You are the awareness,
Ever free and unaffected by any,
Free and unaffected,
You are pure awareness,
You are pure awareness,
There beneath all the thinking and doing,
You are at peace,
You are peace,
You are the peace that you have been looking for all along,
You are peace,
There is nothing to seek,
There is nothing to gain,
There is no distance between what you seek and what you already are,
You are it,
Things don't make you it,
There is nothing to do,
When you release the mind,
You let go,
You drop into the stillness and the silence that remains,
Drop into the stillness and silence,
Rest in the peace of your own self,
Slowly bringing your awareness back to the breath,
Take a deep breath,
Notice again that your body is breathing you,
Feel your body breathing,
And take a moment to enjoy the non-doing of your breathing,
Take a deep breath in,
Feel the energy and awareness coming back into your body,
Take another breath,
And feel like making gentle movements in the body,
When you feel like making larger movements,
Make them,
Feel the energy rising upwards in your body,
Feel your body activating,
Feel the mind activating,
And yet still remaining relaxed and calm.
