Welcome to Yoga Nidra.
Yoga Nidra means yogic sleep.
It is a guided practice of deep relaxation where the body can rest deeply while the mind remains gently aware.
In the body or moments when you feel very still.
Everything is welcome.
If your mind wanders,
Simply return to the sound of my voice.
You may also drift in and out of awareness during this practice.
That's completely natural.
The most important thing is to make yourself comfortable and allow the body to be supported by the ground.
Once we begin,
Try to remain as still as you comfortably can.
Let the body become quiet.
Let the breath return to its natural rhythm.
And give yourself permission to simply rest.
Now as you lay down comfortably on your back.
Let the legs rest apart in a position that feels natural.
Allow the arms to rest beside the body.
With the palms facing upward or resting comfortably.
Make any small adjustments you need now.
Once you are comfortable,
Allow the eyes to close.
And from this moment try to remain still.
There is nothing you need to do.
Nothing you need to achieve.
Simply listen to the sound of my voice and follow the practice.
Feel the body resting on the ground.
Feel the places where the body touches the floor the back of the head.
The shoulders the legs.
The heels Become aware of the natural breath.
You don't need to try to change the breath.
Simply observe it.
Let the body become quiet and still.
Now bring your awareness to your intention.
Sankalpa.
A short positive statement that is meaningful to you.
Something you would like to develop or strengthen within yourself.
It could be,
I am calm and steady.
I trust myself.
I am at peace.
Or you may have your own intentions.
Choose one simple statement.
Repeat it silently to yourself three times.
Allow your sankalpa to settle deeply into the mind.
Now we bring the rotation of awareness through the body.
You do not need to move any part of the body,
Simply bring your awareness to each part,
As I name it.
There is nothing to visualize.
Just feel.
Right hand thumb.
Index finger middle finger ring finger small finger.
Palm of the hand.
Back of the hand.
Wrist forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the weave.
Bye.
Me.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
3rd toe.
Fourth toe.
Small toe.
Left hand thumb index finger.
Middle finger.
Ring finger small finger palm of the hand.
Back of the hand.
Race.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the waist.
Bye!
Knee.
Lower leg.
And cool.
Heal sole of the foot.
Top of the foot.
Big toe.
2nd toe third toe.
4th toe.
Small talk.
Back of the head.
Right shoulder blade.
Left shoulder blade.
Upper back.
Middle back Lower back.
Right buttock.
Left button.
Back of the right leg.
Back of the left leg.
Both heels.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows,
Your third eye.
Right eye.
Left eye.
Right ear.
Left ear.
Nose.
Tip of the nose.
Right cheek.
Left cheek.
Opera lip.
Lower lip.
Chin.
Throat.
Right side of the chest.
Left side of the chest.
Centre of the chest.
Navel.
Abdomen.
Lower abdomen.
Become aware of the whole body.
The whole body lying quietly on the ground.
Bring your awareness back to the breath.
Feel the natural movement of breathing.
Notice the breath moving in and moving out.
Become aware of the abdomen.
Feel the abdomen gently rising with the inhalation.
And falling with the exhalation.
Now begin to count the breaths silently.
Count each breath backward from 27 to 1.
Inhale 27 Exhale,
27 Inhale,
26.
Exhale,
26.
Continue silently at your own pace.
If you lose the count,
Simply return to 27.
There is no need to feel frustrated.
Just begin again.
Let the breath remain natural and effortless.
Now bring your awareness to the feeling of heaviness in the body Feel the body becoming heavy.
Very heavy.
As through the whole body is sinking into the ground.
Now bring awareness to the feeling of lightness,
The body becoming light.
Very light.
As through the body could float effortlessly.
Now feel warmth throughout the body.
And gentle feeling of warmth.
And now feel coolness.
A gentle feeling of cool air touching the skin.
Now bring your awareness to the space in front of your closed eyes.
Imagine a clear night sky.
A full moon shining quietly in the sky.
See the soft light of the Moon.
Calm,
Still,
Peaceful.
Now imagine yourself walking beside a quiet lake.
The water is completely still.
You can see the reflection of the moon on the surface of the water.
Everything is quiet.
Nothing needs your attention.
Nothing needs to be changed.
Simply rest in this peaceful scene.
Now let the image slowly fade away.
Return your awareness to your body.
Resting on the ground.
Bring your awareness back to your Sankalpa.
Repeat your intention silently to yourself three times.
With feeling,
With confidence.
Allowing the words to become deeper within you,
Your sankalpa is like a seed planted in the mind.
You do not need to force it.
Simply allow it to be there.
Now begin to become aware of the physical body Feel the body lying on the ground.
Feel the points of contact between your body and the floor.
Become aware of the natural breath.
Notice the sounds around you.
Sounds close to you.
And sounds further away.
Begin to notice the space around you,
The room,
The air,
The ground beneath you.
Gently bring small movements into the fingers.
Move the toes,
Perhaps rotate the wrists and ankles.
If it feels good,
Stretch the body gently.
Take your time.
There is no need to rush.
When you are ready,
Bend the knees or roll slowly onto your right side.
Rest there for a few moments.
And when you feel ready,
Slowly come up to a comfortable seated position.
Keep the eyes closed for a moment.
Notice how you feel.
Quietly acknowledge the experience of the practice.
Take one gentle breath in.
And slowly open your eyes as you exhale.
The practice of Yoga Nidra is complete.
