Welcome to this practice of yoga nidra,
This deepening into rest,
This opportunity to release things much deeper than are even known that prevent the deepest type of rest you truly deserve every night when you go to sleep,
To find yourself lying on your back,
Use any support underneath the knees,
Underneath the head and use any blankets to be cosy and stay warm throughout the practice,
Let the body wriggle and adjust and start to find a symmetry between the left and the right side,
Letting the feet be hip distance and flopping outward,
The spine is long,
The neck lengthened,
The chin slightly drawing down with the tongue resting in the mouth,
Take the hands away from the body and turn the palms up opening to receiving more than what you could wish for throughout this practice and as the eyes close let the muscles soften,
The face begins to melt and ease away the day's tension and it may be that it's time to adjust again or allow a big sigh seeing if the shape can deepen and soften,
Opening the front body a little more and feel the support holding you connected to the earth,
The body held and supported to release tension and rest onto the support a little more allow a couple of breaths and welcome further adjustments into the body to soften and rest down and begin to welcome your environment through the sense of sound acknowledge them one by one within your space and those without your space acknowledge your space through the sense of sound and now become aware of your body in this space resting on the support through the sense of touch one by one acknowledge the sensations of touch upon the skin fabrics and the movement of air become aware of the contact that feels heavy on your support and welcome this feeling of heaviness resting down a little more into the support and now become aware of the spaces between the body and support the invisible lightness of support holding the body light sensing both the heavy and light contact with the support the body supported with both light and heavy sensations on the support sensing into the breath its natural flow and rhythm resting on the support the movement of breath in the body awareness of breath awareness of breath where it is felt through movement in the body and coming to the resolve to practice yoga nidra welcoming the words at the level of consciousness and awareness that best suits the highest good at this time and should your consciousness drift in and out welcoming that as well as the realizations should your awareness come back and then drift away again all is welcome in this practice at the level that best serves you to discover what those levels may be this time and thinking of a time or a place real or imaginary where you feel a great sense of well-being that open relaxed state and let the mind go there fully now re-imagine the whole of the self there feeling those sensations of well-being use all of the imagination and from this place allow your heartfelt desire at this time your sankalpa to rise with true heartfelt present feeling the short present statement will sense feeling three times bringing it fully alive throughout all of your being release that intention knowing that this place of well-being is always available to you and you may use it at any time throughout the practice or in your daily life we come to the stage of feeling or visualizing the body parts as they are named we begin inside the mouth inside right cheek inside left cheek inside roof of mouth inside floor of the mouth back of the mouth teeth hole inside of the mouth sinuses right eye socket left eye socket point between the eyebrow center middle of the mind right ear canal right ear left ear canal left ear back of the head crown of the head forehead tip of the nose point where the lips touch the whole face the whole head base of the throat right shoulder upper lip right arm elbow forearm wrist back of the right hand palm thumb index finger middle finger ring finger pinky finger right hand right arm armpit armpit side waist right hip knee right shin ankle top of the foot sole of the foot big toe second toe third toe fourth toe pinky toe right foot right arm right leg right side body the whole right side of the body base of the throat left shoulder upper left arm elbow forearm wrist back of the left hand palm left thumb index finger middle finger ring finger pinky finger left hand arm left armpit side waist left shin ankle top of the foot sole big toe second toe third toe fourth toe pinky toe left foot leg side body the whole left side of the body base of the throat right chest left chest center of the chest abdomen navel pelvic bowl right side of the body groin front of the body the whole front of the body right heel left heel calf left calf right buttock left buttock right shoulder blade left shoulder blade tailbone of the spine along the spine each vertebra to the base of the skull back of the body the whole back of the body the head right side of the body left side of the body front of the body back of the body the whole body the whole body the whole body notice the sensations of the whole body sense the symmetry in the whole of the body align from the crown of the head to a point between the feet feel the symmetry in all of the body aware of the sensations of both sides of the body the symmetry and their sensations in the body becoming aware of the sensations of breath in the body the natural flow of the breath in and out sense the rise and fall with each cycle of breath and staying with this natural rhythm allowing this breath to lead the timing going to count the breath backwards from 54 to 0 each breath is a full cycle of inhale and exhale if you lose count or get to zero you begin at 54 again the count would be inhale 54 exhale 54 inhale 53 exhale 53 inhale 52 exhale 52 and so forth continue in your rhythm counting the breath backwards from 54 and starting again should you lose count or get to zero staying counting the breath and starting again should you lose count releasing awareness of the breath and coming to rotation of sense feeling and imagining the feelings and allowing them to rise in the body we begin the sensation of being energized feeling being energized in the body where do the sensations rise and move in the body as a sense felt experience being energized as a sense felt experience and moving to the sensation of being deeply rested the sensations of rest imagine or remember being rested allow the sensations of rest to rise and flow through this body where do the sensations rise of rest and how do they flow through the body and returning to that sensations of being energized allowing the sensations of energized to rise and move through the body and welcome memories or thoughts that rise with the sensations of energized and changing to the sensations of rested welcoming the sensations of rest to move through the body as a sense experience allow any thoughts or memories that rise with these sensations and coming back to these sensations of energized bringing those sensations into the body as they move and now returning to those sensations of rested the rise of rest and movement of rest in the body and back to those sensations of energized and again the sensations of rested how quickly can you move between these two sensations fully experiencing each as rapidly between one to the other until maybe they can be experienced simultaneously bring awareness to that place between the eyebrow center the chittakash and allow the senses to move you through this journey you are standing in front of a blank screen the space is empty there is nothing be aware of this empty space and a blank screen before you become aware of the desire to experience something to create a scene an image or a journey and allow the imagination to unfold onto the screen whatever that image and desire is that you will magically create with this mind and imagination as the screen becomes full allow this magic mind to fill the space bring in company objects as you desire magically bringing this emptiness to life what is created is your magic the maker of magic through imagination the magic maker's wand the light of imagination in the mind and as this scene begins to unfold become aware of the characters the relationships unfolding around you there is a desire to center all of these energies these living beings imagined through the mind a place to connect and warm with one another so use the magic create a wondrous half however that half looks and feels is your magic and as the creator of this half you tend and keep the half and those that come to be in its energy observe how the relationships and those that come and go from the half experience and share in this wondrous space that you keep that echoes the heart a belonging space what connection is it creating and are you keeping around the half and rising from the half are mirrors in various sizes these mirrors rise from the half creating reflections and building more energy for all that come and belong in this space observe the reflections in the mirrors how they dance and move with all these energies and beings come and go and move and share around the half these mirrors bring movement different dancing of energies begin to feel this dancing energy the quality of how it moves and allow yourself to dance with these different reflections in the mirrors like dancing with the most beautiful beings of all of the rainbow colors and dance with those you remember and dance with those you have met to meet and as this dance frees and begins to move allow your body to become free allow your body to weave and create new types of images new beings new life forms weaving a wondrous experience it is time to adventure to travel on these dances and go to places yet unknown allow the dance to take you into a beautiful spin as though spinning and spinning and spinning carries you into a vortex and brings you straight to this other place allow yourself to observe this new reality perhaps it is the revisiting of a past a reality where that past moment unfolds in a wholly different way or this reality is the same past but you are a wholly different person experiencing that moment allow the scene to unfold this unfolding experience and sense of self and it may be that this weaving and creation of a new experience is as simple as the act of creating something weaving a blanket painting allow this weaving creation to unfold and as the moment completes feel that spinning and vortex of energy begin to move and draw you back up through the vortex bringing you back to the hearth where you now rest sensing a gentle luminous quality glowing from your essence this essence that glows may move may meet a guide and listen may communicate with the words of loved ones and sense this gentle luminous quality subtle beginning to hear the guidance of the loving beings that support and hold you the great benevolence and grace that is being bestowed upon this gentle receiving being and as you are now sitting in this state and sense into the truth of these words allowing them to feel in the body I am safe and protected as I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back all parts of myself to this moment I am surrounded by love and positivity my mind is clear and my body is relaxed my body is fully supported by my comfortable bed I welcome rest and relaxation into my life I am worthy of restful restorative sleep my mind and body are in harmony I feel the inner calm and tranquility within me I am grateful for the gift of another day my sleep is deep,
Restful and I wake feeling refreshed and energized I trust that everything is working out for my highest good I am grateful for all the blessings in my life I am capable of handling the challenges that come my way I am surrounded by a loving and supportive energy I trust the universe to guide and protect me I am grateful for the opportunity to rest and rejuvenate I am free from stress and tension I am fully present and let go of the past and the future I am in harmony with the natural rhythms of the universe my sleep is peaceful and uninterrupted I am grateful for the lessons and experiences of the day my sleep is filled with positive uplifting dreams I release any negative energy or emotions from my body I am surrounded by the healing energy of nature my sleep is filled with calm and serenity my mind is clear and focused,
My body relaxed I am free from any worries or concerns I release any negative energy or emotions from my body and mind I am worthy of joy,
Love and peace I am receiving great rest and replenishment I know this time of rest is deeply healing I welcome the sense of calm and serenity all around me I am at peace and all is well in my world and as you continue to rest and weave moments of sleep and wake allow the body to move and roll about this deepening into rest this opportunity to release things much deeper than are even known that prevent the deepest type of rest you truly deserve every night when you go to sleep to find yourself lying on your back use any support underneath the knees,
Underneath the head and use any blankets to be cozy and stay warm throughout the practice let the body wriggle and adjust and start to find a symmetry between the left and the right side letting the feet be hip distance and flopping outward the spine is long,
The neck lengthened the chin slightly drawing down with the tongue resting in the mouth take the hands away from the body and turn the palms up opening to receiving more than what you could wish for throughout this practice and as the eyes close let the muscles soften the face begins to melt and ease away the day's tension and it may be that it's time to adjust again or allow a big sigh seeing if the shape can deepen and soften opening the front body a little more and feel the support holding you connected to the earth the body held and supported to release tension and rest onto the support a little more allow a couple of breaths and welcome further adjustments into the body allow the body to soften and rest down and begin to welcome your environment through the sense of sound acknowledge them one by one within your space and those without your space acknowledge your space through the sense of sound and now become aware of your body in this space resting on the support through the sense of touch one by one acknowledge the sensations of touch upon the skin fabrics and the movement of air become aware of the contact that feels heavy on your support and welcome this feeling of heaviness resting down a little more into the support now become aware of the spaces between the body and support the invisible lightness of support holding the body light sensing both the heavy and light contact with the support the body supported with both light and heavy sensations on the support sensing into the breath its natural flow and rhythm resting on the support the movement of breath in the body awareness of breath where it is felt through movement in the body and coming to the resolve to practice yoga nidra welcoming the words at the level of consciousness and awareness that best suits the highest good at this time and should your consciousness drift in and out welcoming that as well as the realizations should your awareness come back and then drift away again all is welcome in this practice at the level that best serves be willing to discover what those levels may be this time and thinking of a time or a place real or imaginary where you feel a great sense of well-being that open relaxed state and let the mind go there fully now re-imagine the whole of the self there feeling those sensations of well-being use all of the imagination and from this place allow your heartfelt desire at this time your sankalpa to rise with true heartfelt present feeling the short present statement will sense feeling three times bringing it fully alive throughout all of your being release that intention knowing that this place of well-being is always available to you and you may use it at any time throughout the practice or in your daily life we come to the stage of feeling or visualizing the body parts as they are named we begin inside the mouth inside right cheek inside left cheek inside roof of mouth inside floor of the mouth back of the mouth teeth whole inside of the mouth sinuses right eye socket left eye socket point between the eyebrow center middle of the mind right ear canal right ear left ear canal left ear back of the head crown of the head forehead tip of the nose point where the lips touch the whole face the whole head base of the throat right shoulder upper right arm elbow forearm wrist back of the right hand palm thumb index finger middle finger ring finger pinky finger right hand right arm armpit side waist right hip knee right shin ankle top of the foot sole of the foot big toe second toe third toe fourth toe pinky toe right foot right leg right side body the whole right side of the body base of the throat left shoulder upper left arm elbow forearm wrist back of the left hand palm left thumb index finger middle finger ring finger pinky finger left hand arm left armpit side waist hip left shin ankle top of the foot sole big toe second toe third toe fourth toe pinky toe left foot leg side body the whole left side of the body base of the throat right chest left chest center of the chest chest abdomen navel pelvic bowl groin front of the body the whole front of the body right heel left heel right calf left calf right buttock right buttock left buttock right shoulder blade left shoulder blade tailbone of the spine along the spine each vertebra to the base of the skull back of the body the whole back of the body the head right side of the body left side of the body front of the body back of the body the whole body the whole body the whole body the whole body notice the sensations of the whole body sense the symmetry in the whole of the body align from the crown of the head to a point between the feet feel the symmetry in all of the body aware of the sensations of both sides of the body the symmetry and their sensations in the body becoming aware of the sensations of breath in the body the natural flow of the breath in and out sense the rise and fall with each cycle of breath staying with this natural rhythm allowing this breath to lead the timing going to count the breath backwards from 54 to 0 each breath is a full cycle of inhale and exhale if you lose count or get to 0 you begin at 54 again the count would be inhale 54 exhale 54 inhale 53 exhale 53 inhale 52 exhale 52 and so forth continue in your rhythm counting the breath backwards from 54 and starting again should you lose count or get to 0 staying counting the breath and starting again should you lose count releasing awareness of the breath and coming to rotation of sense feeling imagining the feelings and allowing them to rise in the body we begin the sensation of being energized feeling being energized in the body where do the sensations rise and move in the body as a sense felt experience being energized as a sense felt experience and moving to the sensation of being deeply rested the sensations of rest imagine or remember being rested allow the sensations of rest to rise and flow through this body where the sensations rise of rest and how do they flow through the body and returning to that sensation of being energized allowing the sensations of energized to rise and move through the body and welcome memories or thoughts that rise with the sensations of energized and changing to the sensations of rested welcoming the sensations of rest to move through the body as a sense experience allow any thoughts or memories that rise with these sensations and coming back to these sensations of energized bringing those sensations into the body as they move and now returning to those sensations of rested the rise of rest and movement of rest in the body and back to those sensations of energized and again the sensations of rested how quickly can you move between these two sensations fully experiencing each as rapidly between one to the other they can be experienced simultaneously bring awareness to that place between the eyebrow center the chittakash and allow the senses to move you through this journey you are standing in front of a blank screen the space is empty there is nothing be aware of this empty space and a blank screen before you become aware of the desire to experience something to create a scene an image or a journey and allow the imagination to unfold onto the screen whatever that image and desire is that you will magically create with this mind and imagination as the screen becomes full allow this magic mind to fill the space bring in company objects as you desire magically bringing this emptiness to life what is created is your magic the maker of magic through imagination the magic makers wand the light of imagination in the mind and as this scene begins to unfold become aware of the characters the relationships unfolding around you there is a desire to center all of these energies these living beings imagined through the mind a place to connect and warm with one another so use the magic and create a wondrous half however that half looks and feels is your magic and as the creator of this half you tend and keep the half and those that come to be in its energy observe how the relationships and those that come and go from the half experience and share in this wondrous space that you keep that echoes the heart a belonging space what connection is it creating and are you keeping around the half and rising from the half are mirrors in various sizes these mirrors rise from the half creating reflections and building more energy for all that come and belong in this space observe the reflections in the mirrors how they dance and move with all these energies and beings come and go and move and share around the half these mirrors bring movement different dancing of energies begin to feel this dancing energy the quality of how it moves and allow yourself to dance with these different reflections in the mirrors like dancing with the most beautiful beings of all of the rainbow colors dance with those you remember and dance with those you have met to meet and as this dance frees and begins to move allow your body to become free to weave and create new types of images new beings new life forms weaving a wondrous experience it is time to adventure to travel on these dances and go to places yet unknown allow the dance to take you into a beautiful spin as though spinning and spinning and spinning carries you into a vortex and brings you straight to this other place allow yourself to observe this new reality perhaps it is the revisiting of a past a reality where that past moment unfolds in a wholly different way or this reality is the same past but you are a wholly different person experiencing that moment allow the scene to unfold this unfolding experience and sense of self and it may be that this weaving and creation of a new experience is a simple as the act of creating something weaving a blanket painting allow this weaving creation to unfold and as the moment completes feel that spinning and vortex of energy begin to move and draw you back up through the vortex bringing you back to the hearth where you now rest sensing a gentle luminous quality glowing from your essence this essence that glows may move may meet a guide and listen may communicate with the words of loved ones sense this gentle luminous quality subtle beginning to hear the guidance of the loving beings that support and hold you welcome this guidance of the loving beings that support and hold you the great benevolence and grace that is being bestowed upon this gentle receiving being and sense into the truth of these words allowing them to feel in the body I am safe and protected as I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back all parts of myself to this moment I am surrounded by love and positivity my mind is clear and my body is relaxed my body is fully supported by my comfortable bed I welcome rest and relaxation into my life I am worthy of restful restorative sleep my mind and body are in harmony I feel the inner calm and tranquility within me I am grateful for the gift of another day my sleep is deep restful and I wake feeling refreshed and energized I trust that everything is working out for my highest good I am grateful for all the blessings in my life I am capable of handling the challenges that come my way I am surrounded by a loving and supportive energy I trust the universe to guide and protect me I am grateful for the opportunity to rest and rejuvenate I am free from stress and tension I am fully present and let go of the past and the future I am in harmony with the natural rhythms of the universe my sleep is peaceful and uninterrupted I am grateful for the lessons and experiences of the day my sleep is filled with positive uplifting dreams I release any negative energy or emotions from my body I am surrounded by the healing energy of nature my sleep is filled with calm and serenity my mind is clear and focused,
My body relaxed I am free from any worries or concerns I release any negative energy or emotions from my body and mind I am worthy of joy,
Love and peace I am receiving great rest and replenishment I know this time of rest is deeply healing I welcome the sense of calm and serenity all around me I am at peace and all is well in my world allow the body to move and roll about this deepening into rest this opportunity to release things much deeper than are even known that prevent the deepest type of rest you truly deserve every night when you go to sleep to find yourself lying on your back use any support underneath the knees,
Underneath the head and use any blankets to be cozy and stay warm throughout the practice let the body wriggle and adjust and start to find a symmetry between the left and the right side letting the feet be hip distance and flopping outward the spine is long,
The neck lengthened,
The chin slightly drawing down with the tongue resting in the mouth take the hands away from the body and turn the palms up opening to receiving more than what you could wish for throughout this practice and as the eyes close let the muscles soften the face begins to melt and ease away the day's tension and it may be that it's time to adjust again or allow a big sigh seeing if the shape can deepen and soften opening the front body a little more and feel the support holding you connected to the earth the body held and supported to release tension and rest onto the support a little more allow a couple of breaths and welcome further adjustments into the body to soften and rest down and begin to welcome your environment through the sense of sound acknowledge them one by one within your space and those without your space acknowledge your space through the sense of sound and now become aware of your body in this space resting on the support through the sense of touch one by one acknowledge the sensations of touch upon the skin fabrics and the movement of air become aware of the contact that feels heavy on your support and welcome this feeling of heaviness resting down a little more into the support now become aware of the spaces between the body and support the invisible lightness of support holding the body light sensing both the heavy and light contact with the support the body supported with both light and heavy sensations on the support sensing into the breath its natural flow and rhythm resting on the support the movement of breath in the body awareness of breath where it is felt through movement in the body and coming to the resolve to practice yoga nidra welcoming the words at the level of consciousness and awareness that best suits the highest good at this time and should your consciousness drift in and out welcoming that as well as the realizations should your awareness come back and then drift away again.
All is welcome in this practice at the level that best serves be willing to discover what those levels may be this time and thinking of a time or a place,
Real or imaginary where you feel a great sense of well-being that open,
Relaxed state and let the mind go there fully now.
Reimagine the whole of the self there,
Feeling those sensations of well-being use all of the imagination and from this place allow your heartfelt desire at this time,
Your sankalpa to rise with true heartfelt present feeling the short present statement or sense feeling three times bringing it fully alive throughout all of your being release that intention knowing that this place of well-being is always available to you and you may use it at any time throughout the practice or in your daily life we come to the stage of feeling or visualizing the body parts as they are named.
We begin inside the mouth,
Inside right cheek inside left cheek inside roof of mouth inside floor of the mouth back of the mouth teeth hole inside of the mouth sinuses right eye socket left eye socket point between the eyebrow center middle of the mind right ear canal right ear left ear canal left ear back of the head crown of the head forehead tip of the nose point where the lips touch the whole face the whole head base of the throat right shoulder upper right arm elbow forearm forearm wrist back of the right hand palm thumb index finger middle finger ring finger pinky finger right hand right arm armpit side waist right hip right shin ankle top of the foot sole of the foot big toe second toe third toe fourth toe pinky toe right foot right leg right side body the whole right side of the body base of the throat left shoulder upper left arm elbow forearm forearm wrist back of the left hand palm left thumb index finger middle finger ring finger pinky finger left hand arm left armpit side waist hip knee left shin ankle top of the foot sole big toe second toe third toe fourth toe pinky toe left foot leg side body the whole left side of the body base of the throat right chest left chest center of the chest abdomen abdomen navel pelvic bowl groin front of the body the whole front of the body right knee right heel left heel right calf left calf right buttock left buttock right shoulder blade right shoulder blade left shoulder blade tailbone of the spine tailbone of the spine along the spine each vertebra to the base of the skull back of the body the whole back of the body the head right side of the body left side of the body front of the body back of the body the whole body the whole body the whole body the whole body notice the sensations of the whole body sense the symmetry in the whole of the body align from the crown of the head to a point between the feet feel the symmetry in all of the body aware of the sensations of both sides of the body the symmetry and their sensations in the body becoming aware of the sensations of breath in the body the natural flow of the breath in and out sense the rise and fall with each cycle of breath staying with this natural rhythm allowing this breath to lead the timing going to count the breath backwards from 54 to zero each breath is a full cycle of inhale and exhale if you lose count or get to zero you begin at 54 again the count would be inhale 54 exhale 54 inhale 53 exhale 53 inhale 52 exhale 52 and so forth continue in your rhythm counting the breath backwards from 54 and starting again should you lose count or get to zero staying counting the breath and starting again should you lose count releasing awareness of the breath and coming to rotation of sense feeling,
Imagining the feelings and allowing them to rise in the body we begin the sensation of being energized feeling being energized in the body where do the sensations rise and move in the body as a sense felt experience being energized as a sense felt experience and moving to the sensation of being deeply rested the sensations of rest imagine or remember being rested allow the sensations of rest to rise and flow through this body where the sensations rise of rest and how do they flow through the body and returning to that sensations of being energized allowing the sensations of energized to rise and move through the body and welcome memories or thoughts that rise with the sensations of energized and changing to the sensations of rested welcoming the sensations of rest to move through the body as a sense experience allow any thoughts or memories that rise with these sensations and coming back to these sensations of energized bringing those sensations into the body as they move and now returning to those sensations of rested the rise of rest and movement of rest in the body and back to those sensations of energized and again the sensations of rested how quickly can you move between these two sensations fully experiencing each as rapidly between one to the other they can be experienced simultaneously bring awareness to that place between the eyebrow center the chittakash and allow the senses to move you through this journey you are standing in front of a blank screen the space is empty there is nothing be aware of this empty space and a blank screen before you become aware of the desire to experience something to create a scene,
An image or a journey and allow the imagination to unfold onto the screen whatever that image and desire is that you will magically create with this mind and imagination as the screen becomes full allow this magic mind to fill the space bring in company and objects as you desire magically bringing this emptiness to life what is created is your magic the maker of magic through imagination the magic makers wand the light of imagination in the mind and as this scene begins to unfold become aware of the characters the relationships unfolding around you there is a desire to centre all of these energies these living beings imagined through the mind a place to connect and warm with one another so use the magic create a wondrous half however that half looks and feels is your magic and as the creator of this half you tend and keep the half and those that come to be in its energy observe how the relationships and those that come and go from the half experience and share in this wondrous space that you keep that echoes the heart a belonging space what connection is it creating and are you keeping around the half and rising from the half are mirrors in various sizes these mirrors rise from the half creating reflections and building more energy for all that come and belong in this space observe the reflections in the mirrors how they dance and move with all these energies and beings come and go and move and share around the half these mirrors bring movement different dancing of energies begin to feel this dancing energy the quality of how it moves and allow yourself to dance with these different reflections in the mirrors like dancing with the most beautiful beings of all of the rainbow colors dance with those you remember and dance with those you have met to meet and as this dance frees and begins to move allow your body to become free to weave and create new types of images new beings,
New life forms weaving a wondrous experience it is time to adventure to travel on these dances and go to places yet unknown allow the dance to take you into a beautiful spin as though spinning and spinning and spinning carries you into a vortex and brings you straight to this other place allow yourself to observe this new reality perhaps it is the revisiting of a past a reality where that past moment unfolds in a wholly different way or this reality is the same past but you are a wholly different person experiencing that moment allow the scene to unfold this unfolding experience and sense of self and it may be that this weaving and creation of a new experience is a simple as the act of creating something weaving a blanket painting allow this weaving creation to unfold and as the moment completes feel that spinning and vortex of energy begin to move and draw you back up through the vortex bringing you back to the hearth where you now rest sensing a gentle luminous quality glowing from your essence this essence that glows may move may meet a guide and listen may communicate with the words of loved ones sense this gentle luminous quality subtle beginning to hear the guidance of the loving beings that support and hold you welcome this guidance of the loving beings that support and hold you the great benevolence and grace that is being bestowed upon this gentle receiving being and sense into the truth of these words allowing them to feel in the body I am safe and protected as I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back all parts of myself to this moment I am surrounded by love and positivity my mind is clear and my body is relaxed my body is fully supported by my comfortable bed I welcome rest and relaxation into my life I am worthy of restful restorative sleep my mind and body are in harmony I feel the inner calm and tranquility within me I am grateful for the gift of another day my sleep is deep restful and I wake feeling refreshed and energized I trust that everything is working out for my highest good I am grateful for all the blessings in my life I am capable of handling the challenges that come my way I am surrounded by a loving and supportive energy I trust the universe to guide and protect me I am grateful for the opportunity to rest and rejuvenate I am free from stress and tension I am fully present and let go of the past and the future I am in harmony with the natural rhythms of the universe my sleep is peaceful and uninterrupted I am grateful for the lessons and experiences of the day my sleep is filled with positive uplifting dreams I release any negative energy or emotions from my body I am surrounded by the healing energy of nature my sleep is filled with calm and serenity my mind is clear and focused,
My body relaxed I am free from any worries or concerns I release any negative energy or emotions from my body and mind I am worthy of joy,
Love and peace I am receiving great rest and replenishment I know this time of rest is deeply healing I welcome the sense of calm and serenity all around me I am at peace and all is well in my world allow the body to move and roll about this deepening into rest this opportunity to release things much deeper than are even known that prevent the deepest type of rest you truly deserve every night when you go to sleep find yourself lying on your back use any support underneath the knees,
Underneath the head and use any blankets to be cozy and stay warm throughout the practice let the body wriggle and adjust and start to find a symmetry between the left and the right side letting the feet be hip distance and flopping outward the spine is long,
The neck lengthened the chin slightly drawing down with the tongue resting in the mouth take the hands away from the body and turn the palms up opening to receiving more than what you could wish for throughout this practice and as the eyes close let the muscles soften the face begins to melt and ease away the day's tension and it may be that it's time to adjust again or allow a big sigh seeing if the shape can deepen and soften opening the front body a little more and feel the support holding you connected to the earth the body held and supported to release tension and rest onto the support a little more allow a couple of breaths and welcome further adjustments into the body to soften and rest down and begin to welcome your environment through the sense of sound acknowledge them one by one within your space and those without your space acknowledge your space through the sense of sound and now become aware of your body in this space resting on the support through the sense of touch one by one acknowledge the sensations of touch upon the skin fabrics and the movement of air become aware of the contact that feels heavy on your support and welcome this feeling of heaviness resting down a little more into the support now become aware of the spaces between the body and support the invisible lightness of support holding the body light sensing both the heavy and light contact with the support the body supported with both light and heavy sensations on the support sensing into the breath its natural flow and rhythm resting on the support the movement of breath in the body awareness of breath where it is felt through movement in the body and coming to the resolve to practice yoga nidra welcoming the words at the level of consciousness and awareness that best suits the highest good at this time and should your consciousness drift in and out welcoming that as well as the realizations should your awareness come back and then drift away again.
All is welcome in this practice at the level that best serves to discover what those levels may be this time and thinking of a time or a place real or imaginary where you feel a great sense of well-being that open relaxed state and let the mind go there fully now reimagine the whole of the self there,
Feeling those sensations of well-being use all of the imagination and from this place allow your heartfelt desire at this time,
Your sankalpa to rise with true heartfelt present feeling.
The short present statement will sense feeling three times,
Bringing it fully alive throughout all of your being release that intention knowing that this place of well-being is always available to you and you may use it at any time throughout the practice or in your daily life we come to the stage of feeling or visualising the body parts as they are named.
We begin inside the mouth inside right cheek inside left cheek inside roof of mouth inside floor of the mouth back of the mouth teeth whole inside of the mouth sinuses nose right eye socket left eye socket point between the eyebrow centre middle of the mind right ear canal right ear left ear canal left ear back of the head crown of the head forehead tip of the nose point where the lips touch the whole face the whole head base of the throat right shoulder upper right arm elbow forearm forearm wrist back of the right hand palm thumb index finger middle finger ring finger pinky finger right hand right arm armpit side waist right hip knee right shin ankle top of the foot sole of the foot big toe second toe third toe fourth toe pinky toe right foot right leg right side body the whole right side of the body base of the throat left shoulder upper left arm elbow forearm wrist back of the left hand palm left thumb index finger middle finger ring finger pinky finger left hand arm left armpit side waist hip knee left shin ankle top of the foot sole big toe second toe third toe fourth toe pinky toe left foot leg side body the whole left side of the body base of the throat right chest left chest center of the chest abdomen abdomen navel pelvic bowl groin front of the body the whole front of the body right heel left heel right calf left calf right buttock left buttock right shoulder blade left shoulder blade tailbone of the spine along the spine each vertebra to the base of the skull back of the body the whole back of the body the head right side of the body left side of the body front of the body back of the body the whole body the whole body the whole body notice the sensations of the whole body sense the symmetry in the whole of the body align from the crown of the head to a point between the feet feel the symmetry in all of the body aware of the sensations of both sides of the body the symmetry and their sensations in the body becoming aware of the sensations of breath in the body the natural flow of the breath in and out sense the rise and fall with each cycle of breath staying with this natural rhythm allowing this breath to lead the timing going to count the breath backwards from 54 to zero each breath is a full cycle of inhale and exhale if you lose count or get to zero you begin at 54 again the count would be inhale 54 exhale 54 inhale 53 exhale 53 inhale 52 exhale 52 and so forth continue in your rhythm counting the breath backwards from 54 and starting again should you lose count or get to zero staying counting the breath and starting again should you lose count releasing awareness of the breath and coming to rotation of sense feeling imagining the feelings and allowing them to rise in the body we begin the sensation of being energized feeling being energized in the body where do the sensations rise and move in the body as a sense felt experience being energized as a sense felt experience and moving to the sensation of being deeply rested the sensations of rest imagine or remember being rested allow the sensations of rest to rise and flow through this body where the sensations rise of rest and how do they flow through the body and returning to that sensations of being energized allowing the sensations of energized to rise and move through the body and welcome memories or thoughts that rise with the sensations of energized and changing to the sensations of rested welcoming the sensations of rest to move through the body as a sense experience allow any thoughts or memories that rise with these sensations and coming back to these sensations of energized bringing those sensations into the body as they move and now returning to those sensations of rested the rise of rest and movement of rest in the body and back to those sensations of energized and again the sensations of rested how quickly can you move between these two sensations fully experiencing each as rapidly between one to the other till maybe they can be experienced simultaneously bring awareness to that place between the eyebrow center the chittakash and allow the senses to move you through this journey you are standing in front of a blank screen the space is empty there is nothing be aware of this empty space and a blank screen before you become aware of the desire to experience something to create a scene,
An image or a journey and allow the imagination to unfold onto the screen whatever that image and desire is that you will magically create with this mind and imagination as the screen becomes full allow this magic mind to fill the space bring in company objects as you desire magically bringing this emptiness to life what is created is your magic the maker of magic through imagination the magic maker's wand the light of imagination in the mind and as this scene begins to unfold become aware of the characters the relationships unfolding around you there is a desire to center all of these energies these living beings imagined through the mind a place to connect and warm with one another so use the magic create a wondrous half however that half looks and feels is your magic and as the creator of this half you tend and keep to the half and those that come to be in its energy observe how the relationships and those that come and go from the half experience and share in this wondrous space that you keep that echoes the heart a belonging space what connection is it creating and are you keeping around the half and rising from the half are mirrors in various sizes these mirrors rise from the half creating reflections and building more energy for all that come and belong in this space observe the reflections in the mirrors how they dance and move with all these energies and beings come and go and move and share around the half these mirrors bring movement different dancing of energies begin to feel this dancing energy the quality of how it moves and allow yourself to dance with these different reflections in the mirrors like dancing with the most beautiful beings of all of the rainbow colors dance with those you remember and dance with those you have met to meet and as this dance frees and begins to move allow your body to become free to weave and create new types of images new beings new life forms weaving a wondrous experience it is time to adventure to travel travel on these dances and go to places yet unknown allow the dance to take you into a beautiful spin as though spinning and spinning and spinning carries you into a vortex and brings you straight to this other place allow yourself to observe this new reality perhaps it is the revisiting of a past a reality where that past moment unfolds in a wholly different way or this reality is the same past but you are a wholly different person experiencing that moment allow the scene to unfold this unfolding experience and sense of self and it may be that this weaving and creation of a new experience is as simple as the act of creating something weaving a blanket painting allow this weaving creation to unfold and as the moment completes feel that spinning and vortex of energy begin to move and draw you back up through the vortex bringing you back to the hearth where you now rest sensing a gentle luminous quality glowing from your essence this essence that glows may move may meet a guide and listen may communicate with the words of loved ones sense this gentle luminous quality beginning to hear the guidance of the loving beings that support and hold you welcome this guidance of the loving beings that support and hold you the great benevolence and grace that is being bestowed upon this gentle receiving being and sense into the truth of these words allowing them to feel in the body I am safe and protected as I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back all parts of myself to this moment I am surrounded by love and positivity My mind is clear and my body is relaxed My body is fully supported by my comfortable bed I welcome rest and relaxation into my life I am worthy of restful restorative sleep My mind and body are in harmony I feel the inner calm and tranquility within me I am grateful for the gift of another day My sleep is deep restful and I wake feeling refreshed and energized I trust that everything is working out for my highest good I am grateful for all the blessings in my life I am capable of handling the challenges that come my way I am surrounded by a loving and supportive energy I trust the universe to guide and protect me I am grateful for the opportunity to rest and rejuvenate I am free from stress and tension I am fully present and let go of the past and the future I am in harmony with the natural rhythms of the universe My sleep is peaceful and uninterrupted I am grateful for the lessons and experiences of the day My sleep is filled with positive uplifting dreams I release any negative energy or emotions from my body I am surrounded by the healing energy of nature My sleep is filled with calm and serenity My mind is clear and focused,
My body relaxed I am free from any worries or concerns I release any negative energy or emotions from my body and mind I am worthy of joy,
Love and peace I am receiving great rest and replenishment I know this time of rest is deeply healing I welcome the sense of calm and serenity all around me I am at peace and all is well in my world Allow the body to move and roll about This deepening into rest This opportunity to release things much deeper than are even known that prevent the deepest type of rest you truly deserve every night when you go to sleep Find yourself lying on your back Use any support underneath the knees,
Underneath the head Use any blankets to be cozy and stay warm throughout the practice Let the body wriggle and adjust Start to find a symmetry between the left and the right side Letting the feet be hip distance and flopping outward The spine is long,
The neck lengthened The chin slightly drawing down with the tongue resting in the mouth Take the hands away from the body and turn the palms up,
Opening to receiving more than what you could wish for throughout this practice And as the eyes close let the muscles soften The face begins to melt and ease away the day's tension And it may be that it's time to adjust again Or allow a big sigh Seeing if the shape can deepen and soften Opening the front body a little more And feel the support holding you connected to the earth The body held and supported to release tension and rest onto the support a little more Allow a couple of breaths And welcome further adjustments into the body to soften and rest down And begin to welcome your environment through the sense of sound Acknowledge them one by one Within your space And those without your space Acknowledge your space through the sense of sound And now become aware of your body in this space Resting on the support through the sense of touch One by one acknowledge the sensations of touch upon the skin Fabrics And the movement of air Become aware of the contact that feels heavy on your support And welcome this feeling of heaviness Resting down a little more into the support Now become aware of the spaces between the body and support The invisible lightness of support Holding the body light Sensing both the heavy and light contact with the support The body supported with both light and heavy sensations on the support Sensing into the breath Its natural flow and rhythm resting on the support The movement of breath in the body Awareness of breath Where it is felt Through movement in the body And coming to the resolve to practice yoga nidra Welcoming the words at the level of consciousness and awareness that best suits the highest good at this time Ensure your consciousness drift in and out Welcoming that as well as the realizations should your awareness come back and then drift away again All is welcome in this practice at the level that best serves Be willing to discover what those levels may be this time Thinking of a time or a place,
Real or imaginary,
Where you feel a great sense of well-being That open,
Relaxed state Let the mind go there fully now,
Re-imagine the whole of the self there Feeling those sensations of well-being Use all of the imagination And from this place Allow your heartfelt desire at this time your sankalpa,
To rise with true heartfelt present feeling The short present statement will sense feeling three times Bringing it fully alive throughout all of your being Release that intention,
Knowing that this place of well-being is always available to you And you may use it at any time throughout the practice or in your daily life We come to the stage of feeling or visualizing the body parts as they are named We begin inside the mouth Inside right cheek Inside left cheek Inside roof of mouth Inside floor Floor of the mouth Back of the mouth Teeth Whole inside of the mouth Sinuses Right eye socket Left eye socket Point between the eyebrow center Middle of the mind Right ear canal Right ear Left ear canal Left ear Back of the head Crown of the head Forehead Tip of the nose Point where the lips touch The whole face The whole head Base of the throat Right shoulder Upper right arm Elbow Forearm Wrist Back of the right hand Palm Thumb Index finger Middle finger Ring finger Pinky finger Right hand Left hand Right arm Armpit Side waist Right hip Knee Right shin Right shin Ankle Top of the foot Sole of the foot Big toe Second toe Third toe Fourth toe Pinky toe Right foot Right leg Right side body The whole right side of the body Base of the throat Left shoulder Upper left arm Elbow Forearm Wrist Back of the left hand Palm Left thumb Index finger Middle finger Ring finger Pinky finger Right hand Left hand Arm Left armpit Side waist Hip Knee Left shin Ankle Top of the foot Sole Big toe Second toe Third toe Fourth toe Pinky toe Left foot Leg Side body The whole left side of the body Base of the throat Right chest Left chest Center of the chest Abdomen Navel Pelvic bowl Groin Front of the body The whole front of the body Right heel Left heel Right calf Left calf Right buttock Left buttock Right shoulder blade Left shoulder blade Tailbone of the spine Along the spine Each vertebra To the base of the skull Back of the body The whole back of the body The head Right side of the body Left side of the body Front of the body Back of the body The whole body The whole body The whole body The whole body Notice the sensations of the whole body Sense the symmetry in the whole of the body Align from the crown of the head To a point between the feet Feel the symmetry In all of the body Aware of the sensations Of both sides of the body The symmetry And their sensations in the body Becoming aware of the sensations of breath In the body The natural flow of the breath In and out Sense the rise and fall With each cycle of breath And staying with this natural rhythm Allowing this breath to lead the timing Going to count the breath backwards From 54 to 0 Each breath is a full cycle of inhale and exhale If you lose count or get to 0 You begin at 54 again The count would be Inhale 54 Exhale 54 Inhale 53 Exhale 53 Inhale 52 Exhale 52 And so forth Continue in your rhythm Counting the breath backwards From 54 And starting again should you lose count Or get to 0 Staying counting the breath And starting again Should you lose count Releasing awareness of the breath And coming to rotation of sense feeling Imagining The feelings and allowing them To rise in the body We begin The sensation of being energized Feeling Being energized In the body Where do the sensations rise And move in the body as a sense felt experience Being energized As a sense felt experience And moving To the sensation of being deeply Rested The sensations of rest Imagine or remember Being rested Allow the sensations of rest To rise and flow through This body Where the sensations rise of rest And how do they flow Through the body And returning to that sensation Of being energized Allowing The sensations of energized to rise And move through the body And welcome memories Or thoughts that rise with the sensations Of energized And changing to the sensations Of rested Welcoming the sensations of rest to move Through the body as a sense experience Allow any thoughts Or memories that rise With these sensations And coming back To these sensations of energized Bringing those sensations into the body As they move And now returning to those sensations Of rested The rise of rest and movement Of rest in the body And back to those sensations of energized And again The sensations of rested How quickly can you Move between these two sensations Fully Experiencing each as rapidly Between one to the other They can be Experienced simultaneously Bring awareness To that place between the eyebrow center The Chittakash And allow the senses To move you through this journey You are standing In front of a blank Screen The space Is empty There is nothing Be aware of this empty space And a blank screen before you Become aware of the desire To experience something To create a scene An image Or a journey And allow the imagination To unfold onto the screen Whatever that image and desire Is That you will Magically create With this mind And imagination As the screen becomes full Allow this magic mind To fill the space Bring in Company Objects as you desire Magically bringing this emptiness to life What is created Is your magic The maker of magic Through imagination The magic makers wand The light of imagination In the mind And as this scene begins to unfold Become aware Of the characters The relationships unfolding around you There is a desire To centre all of these energies These living Beings imagined through the mind A place to connect And warm with one another So use the magic Create a wondrous half However that half Looks and feels Is your magic And as the creator of this half You tend and keep The half and those that come To be in its energy Observe how the relationships And those that come and go From the half Experience and share in this wondrous space That you keep That echoes the heart A belonging space What connection is it creating And are you keeping Around the half And rising from the half Are mirrors In various sizes These mirrors rise from the half Creating reflections And building more energy For all that come and belong in this space Observe the reflections In the mirrors How they dance and move With all these energies and beings Come and go and move and share Around the half These mirrors bring movement Different dancing Of energies Begin to feel this Dancing energy The quality of how it moves And allow Yourself to dance with these different Reflections in the mirrors Like dancing with the most beautiful Beings Of all of the rainbow colors Dance with those You remember And dance with those you have met to meet And as this dance Frees and begins to move Allow your body To become free To weave And create new types of images New beings New life forms Weaving a Wondrous experience It is time to adventure To travel on These dances And go to places yet unknown Allow the dance To take you Into a beautiful spin As though spinning And spinning and spinning carries you Into a vortex And brings you Straight to this other place Allow yourself To observe This new reality Perhaps It is the revisiting of a past A reality Where that past moment Unfolds In a wholly different way Or this reality Is the same past But you Are a wholly different person experiencing That moment Allow the scene to unfold This unfolding Experience And sense of self And it may be That this weaving And creation Of a new experience Is as simple as the act Of creating something Weaving a blanket Painting Allowing Allow this weaving creation To unfold And as the moment completes Feel that spinning And vortex of energy Begin to move And draw you back up Through the vortex Bringing you back to the hearth Where you now rest Sensing A gentle luminous quality Glowing from your essence This essence That glows may move May meet a guide And listen May communicate With the words of loved ones Sense This gentle luminous quality Subtle Beginning to hear The guidance Of the loving beings That support and hold you Welcome this guidance Of the loving beings That support and hold you The great benevolence And grace that is being bestowed Upon this gentle Receiving being And sense into The truth of these words Allowing them to feel in the body I am safe and protected As I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back All parts of myself to this moment I am surrounded by love and positivity My mind is clear And my body is relaxed My body is fully supported By my comfortable bed I welcome rest and relaxation Into my life I am worthy of restful Restorative sleep My mind and body Are in harmony I feel the inner calm And tranquility within me I am grateful For the gift of another day My sleep is deep Restful And I wake feeling refreshed and energized I trust That everything is working out For my highest good I am grateful for all the blessings in my life I am capable Of handling the challenges that come my way I am surrounded By a loving and supportive energy I trust The universe to guide and protect me I am grateful For the opportunity to rest and rejuvenate I am free From stress and tension I am fully present And let go of the past And the future I am in harmony with the natural rhythms Of the universe My sleep is peaceful And uninterrupted I am grateful For the lessons and experiences of the day My sleep Is filled with positive uplifting dreams I release Any negative energy or emotions from my body I am surrounded By the healing energy of nature My sleep Is filled with calm and serenity My mind Is clear and focused,
My body relaxed I am free From any worries or concerns I release Any negative energy or emotions from my body And mind I am worthy of joy,
Love and peace I am Receiving great rest and replenishment I know This time of rest is deeply healing I welcome The sense of calm and serenity all around me I am at peace And all is well in my world Allow the body to move And roll about This deepening into rest This opportunity To release things much deeper Than are even known That prevent the deepest type of rest You truly deserve every night When you go to sleep To find yourself Lying on your back Use any support underneath the knees Underneath the head And use any blankets To be cozy and stay warm throughout the practice Let the body wriggle and adjust And start to find a symmetry Between the left and the right side Letting the feet be hip distance And flopping outward The spine is long The neck lengthened The chin slightly drawing down With the tongue resting in the mouth Take the hands away from the body And turn the palms up Opening to receiving more than what you could wish for Throughout this practice And as the eyes close Let the muscles soften The face begins to melt And ease away the day's tension And it may be that it's time To adjust again Or allow a big sigh Seeing if the shape can deepen And soften Opening the front body a little more And feel the support Holding you Connected to the earth The body held And supported To release tension And rest onto the support A little more Allow a couple of breaths And welcome further adjustments Into the body To soften and rest down And begin To welcome your environment through the sense of sound Acknowledge them one By one Within your space And those without your space Acknowledge your space Through the sense of sound And now Become aware of your body in this space Resting On the support Through the sense of touch One by one Acknowledge the sensations Of touch upon the skin Fabrics And the movement Of air Become aware Of the contact that feels heavy On your support And welcome this feeling of heaviness Resting down a little more Into the support Now become aware Of the spaces between the body And support The invisible lightness of support Holding the body Light Sensing both The heavy and light contact With the support The body supported With both light and heavy Sensations on the support Sensing Into the breath Its natural flow and rhythm resting On the support The movement of breath In the body Awareness of breath Where it is felt Through movement in the body And coming to the resolve to practice yoga nidra Welcoming the words At the level of consciousness and awareness That best suits the highest good at this time And should your consciousness Drift in and out Welcoming that As well as the realizations Should your awareness come back And then drift away again All is welcome in this practice At the level that best serves To discover What those levels may be This time And thinking Of a time or a place Real or imaginary Where you feel a great sense of well-being That open relaxed state And let the mind Go there fully now Re-imagine the whole of the self there Feeling those sensations Of well-being Use all of the imagination And from this place Allow your heartfelt desire at this time Your sankalpa To rise with true heartfelt Present feeling The short present statement Will sense feeling three times Bringing it fully alive throughout all of your being Release that intention Knowing that this place of well-being Is always available to you And you may use it at any time throughout the practice Or in your daily life We come to the stage of feeling Or visualizing the body parts as they are named We begin inside the mouth Inside right cheek Inside left cheek Inside roof of mouth Inside floor of the mouth Back of the mouth Teeth Whole inside of the mouth Sinuses Right eye socket Left eye socket Point between the eyebrow center Middle of the mind Right ear canal Right ear Left ear canal Left ear Back of the head Crown of the head Forehead Tip of the nose Point where the lips touch The whole face The whole head Base of the throat Right shoulder Upper right arm Elbow Forearm Wrist Left hand Back of the right hand Palm Thumb Index finger Middle finger Ring finger Pinky finger Right hand Right arm Armpit Side waist Right hip Knee Right shin Ankle Top of the foot Sole of the foot Big toe Second toe Third toe Fourth toe Pinky toe Right foot Right leg Right side body The whole right side of the body Base of the throat Left shoulder Upper left arm Elbow Forearm Wrist Back of the left hand Palm Left thumb Index finger Middle finger Ring finger Pinky finger Left hand Arm Left armpit Side waist Left shin Ankle Top of the foot Sole Big toe Second toe Third toe Fourth toe Pinky toe Left foot Leg Side body The whole left side of the body Base of the throat Right chest Right chest Left chest Center of the chest Abdomen Navel Pelvic bowl Neck Groin Front of the body The whole front of the body Right heel Left heel Right calf Left calf Right buttock Left buttock Right shoulder blade Left shoulder blade Right shoulder blade Tailbone of the spine Along the spine Each vertebra To the base of the skull Back of the body The whole back of the body The head Right side of the body Left side of the body Front of the body Back of the body The whole body The whole body The whole body Notice the sensations of the whole body Sense the symmetry in the whole of the body Align from the crown of the head to a point between the feet Feel the symmetry in all of the body Aware of the sensations of both sides of the body The symmetry and their sensations in the body Becoming aware of the sensations of breath in the body The natural flow of the breath in and out Sense the rise and fall with each cycle of breath Staying with this natural rhythm Allowing this breath to lead the timing Going to count the breath backwards from 54 to 0 Each breath is a full cycle of inhale and exhale If you lose count or get to 0 you begin at 54 again The count would be Inhale 54 Exhale 54 Inhale 53 Exhale 53 Inhale 52 Exhale 52 And so forth Continue in your rhythm Counting the breath backwards from 54 And starting again should you lose count or get to 0 Staying counting the breath And starting again should you lose count Releasing awareness of the breath And coming to rotation of sense feeling Imagining the feelings and allowing them to rise in the body We begin the sensation of being energized Feeling Feeling being energized in the body Where do the sensations rise and move in the body as a sense felt experience Being energized as a sense felt experience And moving to the sensation of being deeply rested The sensations of rest Imagine or remember being rested Allow the sensations of rest to rise and flow through this body Where the sensations rise of rest and how do they flow through the body And returning to that sensation of being energized Allowing the sensations of energized to rise and move through the body And welcome memories or thoughts that rise with the sensations of energized And changing to the sensations of rested Welcoming the sensations of rest to move through the body as a sense experience Allow any thoughts or memories that rise with these sensations And coming back to these sensations of energized Bringing those sensations into the body as they move And now returning to those sensations of rested The rise of rest And movement of rest in the body And back to those sensations of energized And again the sensations of rested How quickly can you move between these two sensations Fully experiencing each as rapidly between one to the other They can be experienced simultaneously Bring awareness to that place between the eyebrow center The Chittakash And allow the senses to move you through this journey You are standing in front of a blank screen The space is empty There is nothing Be aware of this empty space and a blank screen before you Become aware of the desire to experience something To create a scene An image or a journey And allow the imagination to unfold onto the screen Whatever that image and desire is You will magically create with this mind and imagination As the screen becomes full,
Allow this magic mind to fill the space Bring in company Objects as you desire Magically bringing this emptiness to life What is created is your magic The maker of magic Through imagination The magic makers wand The light of imagination in the mind And as this scene begins to unfold Become aware of the characters,
The relationships unfolding around you There is a desire to center all of these energies These living beings imagined through the mind A place to connect and warm with one another So use the magic Create a wondrous hearth However that hearth looks and feels is your magic And as the creator of this hearth You tend and keep to the hearth and those that come to be in its energy Observe how the relationships and those that come and go from the hearth experience and share in this wondrous space that you keep That echoes the hearth A belonging space What connection is it creating and are you keeping around the hearth And rising from the hearth are mirrors In various sizes these mirrors rise from the hearth Creating reflections and building more energy for all that come and belong in this space Observe Observe the reflections in the mirrors How they dance and move with all these energies and beings Come and go and move and share around the hearth These mirrors bring movement Different dancing of energies Begin to feel this dancing energy The quality of how it moves And allow yourself to dance with these different reflections in the mirrors Like dancing Like dancing with the most beautiful beings of all of the rainbow colors Dance with those you remember Dance with those you have met to meet And as this dance frees and begins to move Allow your body to become free To weave And create new types of images New beings New life forms Weaving Creating a wondrous experience It is time to adventure To travel on these dances And go to places yet unknown Allow the dance to take you Into a beautiful spin,
As though spinning and spinning and spinning carries you into a vortex And brings you straight to this other place Allow Allow yourself to observe this new reality Perhaps it is the revisiting of a past A reality where that past moment unfolds in a wholly different way Or this reality is the same past But you are a wholly different person experiencing that moment Allow the scene to unfold This unfolding experience and sense of self That this weaving and creation of a new experience is as simple as the act of creating something Weaving a blanket Painting Allow this weaving creation to unfold And as the moment completes,
Feel that spinning and vortex of energy begin to move and draw you back up through the vortex Bringing you back to the hearth Where you now rest Sensing a gentle luminous quality glowing from your essence This essence that glows may move May meet a guide and listen May communicate with the words of loved ones Sense this gentle luminous quality Subtle Beginning to hear the guidance of the loving beings that support and hold you Welcome this guidance of the loving beings that support and hold you The great benevolence and grace that is being bestowed upon this gentle receiving being And sense into the truth of these words Allowing them to feel in the body I am safe and protected as I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back all parts of myself to this moment I am surrounded by love and positivity My mind is clear and my body is relaxed My body is fully supported by my comfortable bed I welcome rest and relaxation into my life I am worthy of restful,
Restorative sleep My mind and body are in harmony I feel the inner calm and tranquility within me I am grateful for the gift of another day My sleep is deep restful,
And I wake feeling refreshed and energized I trust that everything is working out for my highest good I am grateful for all the blessings in my life I am capable of handling the challenges that come my way I am surrounded by a loving and supportive energy I trust the universe to guide and protect me I am grateful for the opportunity to rest and rejuvenate I am free from stress and tension I am fully present and let go of the past and the future I am in harmony with the natural rhythms of the universe My sleep is peaceful and uninterrupted I am grateful for the lessons and experiences of the day My sleep is filled with positive uplifting dreams I release any negative energy or emotions from my body I am surrounded by the healing energy of nature My sleep is filled with calm and serenity My mind is clear and focused,
My body relaxed I am free from any worries or concerns I release any negative energy or emotions from my body and mind I am worthy of joy,
Love and peace I am receiving great rest and replenishment I know this time of rest is deeply healing I welcome the sense of calm and serenity all around me I am at peace and all is well in my world Allow the body to move and roll about Welcome to this practice of yoga nidra This deepening into rest This opportunity to release things much deeper than are even known that prevent the deepest type of rest you truly deserve every night when you go to sleep Find yourself lying on your back Use any support underneath the knees underneath the head and use any blankets to be cozy and stay warm throughout the practice Let the body wriggle and adjust and start to find a symmetry between the left and the right side Letting the feet be hip distance and flopping outward The spine is long the neck lengthened the chin slightly drawing down with the tongue resting in the mouth Take the hands away from the body and turn the palms up opening to receiving more than what you could wish for throughout this practice and as the eyes close let the muscles soften the face begins to melt and ease away the day's tension and it may be that it's time to adjust again or allow a big sigh seeing if the shape can deepen and soften opening the front body to be a little more and feel the support holding you connected to the earth the body held and supported to release tension and rest onto the support a little more allow a couple of breaths and welcome further adjustments into the body to soften and rest down and begin to welcome your environment through the sense of sound.
Acknowledge them one by one within your space and those without your space acknowledge your space through the sense of sound and now become aware of your body in this space resting on the support through the sense of touch one by one acknowledge the sensations of touch upon the skin fabrics and the movement of air become aware of the contact that feels heavy on your support and welcome this feeling of heaviness resting down a little more into the support now become aware of the spaces between the body and support the invisible lightness of support holding the body light sensing both the heavy and light contact with the support the body supported with both light and heavy sensations on the support sensing into the breath its natural flow and rhythm resting on the support the movement of breath in the body awareness of breath where it is felt through movement in the body and coming to the resolve to practice yoga nidra welcoming the words at the level of consciousness and awareness that best suits the highest good at this time and should your consciousness drift in and out welcoming that as well as the realizations should your awareness come back and then drift away again.
All is welcome in this practice at the level that best serves to discover what those levels may be this time and thinking of a time or a place real or imaginary where you feel a great sense of well-being that open relaxed state and let the mind go there fully now re-imagine the whole of the self there,
Feeling those sensations of well-being use all of the imagination and from this place allow your heartfelt desire at this time,
Your sankalpa to rise with true heartfelt present feeling.
The short present statement will sense feeling three times bringing it fully alive throughout all of your being release that intention knowing that this place of well-being is always available to you and you may use it at any time throughout the practice or in your daily life we come to the stage of feeling or visualising the body parts as they are named.
We begin inside the mouth inside right cheek inside left cheek inside roof of mouth inside floor of the mouth back of the mouth teeth hole inside of the mouth sinuses right eye socket left eye socket point between the eyebrow centre middle of the mind right ear canal right ear left ear canal left ear back of the head crown of the head forehead tip of the nose point where the lips touch the whole face the whole head base of the throat right shoulder upper right arm elbow forearm wrist left hand back of the right hand palm thumb index finger middle finger ring finger pinky finger right hand right arm armpit side waist right hip knee right shin ankle top of the foot sole of the foot big toe second toe third toe fourth toe pinky toe right foot right leg right side body the whole right side of the body base of the throat left shoulder upper left arm elbow forearm wrist back of the left hand palm left thumb index finger middle finger ring finger pinky finger left hand arm left armpit side waist left shin ankle top of the foot sole big toe second toe third toe fourth toe pinky toe left foot leg side body the whole left side of the body base of the throat right chest left chest center of the chest abdomen navel pelvic bowl groin front of the body the whole front of the body right heel left heel right calf left calf right buttock left buttock right shoulder blade left shoulder blade tailbone of the spine along the spine each vertebra to the base of the skull back of the body the whole back of the body the head right side of the body left side of the body front of the body back of the body the whole body the whole body the whole body the whole body notice the sensations of the whole body sense the symmetry in the whole of the body align from the crown of the head to a point between the feet feel the symmetry in all of the body aware of the sensations of both sides of the body the symmetry and their sensations in the body becoming aware of the sensations of breath in the body the natural flow of the breath in and out sense the rise and fall with each cycle of breath and staying with this natural rhythm allowing this breath to lead the timing going to count the breath backwards from 54 to 0 each breath is a full cycle of inhale and exhale if you lose count or get to 0 you begin at 54 again the count would be inhale 54 exhale 54 inhale 53 exhale 53 inhale 52 exhale 52 and so forth continue in your rhythm counting the breath backwards from 54 and starting again should you lose count or get to 0 staying counting the breath and starting again should you lose count releasing awareness of the breath and coming to rotation of sense feeling imagining the feelings and allowing them to rise in the body we begin the sensation of being energized feeling being energized in the body where do the sensations rise and move in the body as a sense felt experience being energized as a sense felt experience and moving to the sensation of being deeply rested the sensations of rest imagine or remember being rested allow the sensations of rest to rise and flow through this body where the sensations rise of rest and how they flow through the body and returning to that sensation of being energized allowing the sensations of energized to rise and move through the body and welcome memories or thoughts that rise with the sensations of energized and changing to the sensations of rested welcoming the sensations of rest to move through the body as a sense experience allow any thoughts or memories that rise with these sensations and coming back to these sensations of energized bringing those sensations into the body as they move and now returning to those sensations of rested a rise of rest and a movement of rest in the body and back to those sensations of energized and again the sensations of rested how quickly can you move between these two sensations fully experiencing each as rapidly between one to the other they can be experienced simultaneously bring awareness to that place between the eyebrow center,
The chittakash and allow the senses to move you through this journey you are standing in front of a blank screen the space is empty there is nothing be aware of this empty space and a blank screen before you become aware of the desire to experience something to create a scene an image or a journey and allow the imagination to unfold onto the screen whatever that image and desire is that you will magically create with this mind and imagination as the screen becomes allow this magic mind to fill the space bring in company objects as you desire magically bringing this emptiness to life what is created is your magic the maker of magic through imagination the magic makers wand the light of imagination in the mind and as this scene begins to unfold become aware of the characters the relationships unfolding around you there is a desire to center all of these energies these living beings imagined through the mind a place to connect and warm with one another so use the magic create a wondrous half however that half looks and feels is your magic and as the creator of this half you tend and keep the half and those that come to be in its energy observe how the relationships and those that come and go from the half experience and share in this wondrous space that you keep that echoes the heart a belonging space what connection is it creating and are you keeping around the half and rising from the half are mirrors in various sizes these mirrors rise from the half creating reflections and building more energy for all that come and belong in this space observe the reflections in the mirrors how they dance and move with all these energies and beings come and go and move and share around the half these mirrors bring movement different dancing of energies begin to feel this dancing energy the quality of how it moves and allow yourself to dance with these different reflections in the mirrors like dancing with the most beautiful beings of all of the rainbow colors dance with those you remember and dance with those you have met to meet and as this dance frees and begins to move allow your body to become free to weave and create new types of images new beings new life forms weaving a wondrous experience it is time to adventure to travel on these dances and go to places yet unknown allow the dance to take you into a beautiful spin as though spinning and spinning and spinning carries you into a vortex and brings you straight to this other place allow yourself to observe this new reality perhaps it is the revisiting of a past a reality where that past moment unfolds in a wholly different way or this reality is the same past but you are a wholly different person experiencing that moment allow the scene to unfold this unfolding experience and sense of self and it may be that this weaving and creation of a new experience is as simple as the act of creating something weaving a blanket painting allow this weaving creation to unfold and as the moment completes feel that spinning and vortex of energy begin to move and draw you back up through the vortex bringing you back to the hearth where you now rest sensing a gentle luminous quality glowing from your essence this essence that glows may move may meet a guide and listen may communicate with the words of loved ones sense this gentle luminous quality subtle beginning to hear guidance of the loving beings that support and hold you welcome this guidance of the loving beings that support and hold you the great benevolence and grace that is being bestowed upon this gentle receiving being and sense into the truth of these words allowing them to feel in the body I am safe and protected as I sleep I let go of all worries of the day I trust in my body's ability to heal and rejuvenate I release all negative thoughts and emotions I release all energies that are not mine I give back all worries that are not my own I welcome back all parts of myself to this moment I am surrounded by love and positivity my mind is clear and my body is relaxed my body is fully supported by my comfortable bed I welcome rest and relaxation into my life I am worthy of restful restorative sleep my mind and body are in harmony I feel the inner calm and tranquility within me I am grateful for the gift of another day my sleep is deep,
Restful and I wake feeling refreshed and energized I trust that everything is working out for my highest good I am grateful for all the blessings in my life I am capable of handling the challenges that come my way I am surrounded by a loving and supportive energy I trust the universe to guide and protect me I am grateful for the opportunity to rest and rejuvenate I am free from stress and tension I am fully present and let go of the past and the future I am in harmony with the natural rhythms of the universe My sleep is peaceful and uninterrupted I am grateful for the lessons and experiences of the day My sleep is filled with positive,
Uplifting dreams I release any negative energy or emotions from my body I am surrounded by the healing energy of nature My sleep is filled with calm and serenity My mind is clear and focused,
My body relaxed I am free from any worries or concerns I release any negative energy or emotions from my body and mind I am worthy of joy,
Love and peace I am receiving great rest and replenishment I know this time of rest is deeply healing I welcome the sense of calm and serenity all around me I am at peace and all is well in my world You may begin to sense a body resting softening and opening for healing rejuvenation and replenishment You may begin to become aware of the body and the sense feeling noticing the breath moving on the body and if it is time to get on with your day begin to allow that breath to bring movement back into the body wiggling the fingers and toes before welcoming that movement to extend out through the limbs and rolling onto the side taking a good few breaths before you come to seated and squeeze your body a little with love to come back into your day and when you're ready have a most wonderful day
