Hi,
This is Rachel with Resilience Yoga.
Welcome to this Yoga Nidra practice to explore the Anamaya Kosha,
The physical body.
Please lie down,
Find your comfortable position,
Somewhere that you can be undisturbed.
Gently close your eyes and prepare to relax.
Take a few breaths now out of your mouth.
And as you do so,
Allow your body,
Your mind,
And your heart to simply let go.
Take a quick scan of your body to see if there's any way that you can be more comfortable in your position.
Please make any adjustments that you need to do that right now.
As we walk through the process of Yoga Nidra,
I invite you to welcome anything and everything that comes into your awareness.
From this point on,
And for the duration of your Yoga Nidra practice,
Try to abandon any assessment of things and allow yourself to become the observer.
Consider your intention or your purpose for practicing Yoga Nidra.
In your mind,
Repeat,
My intention for practicing Yoga Nidra is.
.
.
Repeat this intention to yourself one more time.
One more time.
Now I invite you to relax 10% more than you currently are.
Relax the top of your head,
Your forehead,
Relax the muscles around your eyes,
Your cheeks,
And your jaw.
Relax your shoulders,
Your neck,
Relax your upper arms,
Your forearms,
Your hands,
And your fingers.
Move now to relax your chest,
The back of your chest,
Your belly,
And your lower back.
Relax your pelvis,
Your thighs,
Your knees,
And your lower legs.
Relax around your ankles and your feet,
Right down to the tips of your toes.
As we go through this process,
Don't try to control your experience.
Simply pay attention to my words,
Welcome,
Recognize,
And witness everything that comes into your awareness without having a need to change or fix anything.
For this practice today,
We are going to explore sensations and feelings in the body,
To practice experiencing ourselves as awareness.
I invite you to begin by noticing everything you are aware of in this very moment.
Notice any subtle sounds around you,
Any smells,
The temperature of the air on your skin.
Move inside now and notice any emotions,
Any thoughts,
Or internal sensations.
Simply welcome,
Recognize,
And witness everything in your awareness.
Without any judgment,
Just bring that awareness to your practice.
Begin to identify as the awareness itself.
This awareness is manifesting itself in the form of the body,
The thoughts,
The emotions,
The sounds,
Or anything that you have become aware of in this very moment.
Simply allow yourself to welcome,
Recognize,
And witness all these things as a way of experiencing yourself as awareness.
Remember that these sensations will come and go and they will reveal your underlying awareness.
Be this awareness itself.
Experience yourself as sensation.
Continue to follow my words as you become more aware of your body and allow yourself to become increasingly more relaxed.
Bring your awareness to the sensation of your mouth.
Simply notice its presence.
Welcome,
Recognize,
And witness the sensation around your mouth.
Welcome,
Recognize,
And witness the sensation around your eyes,
Around your ears,
The sensations around your entire face,
And your head.
Now move your awareness to your neck and your throat.
Move the awareness to your shoulders and your upper arms.
Feel your left arm as a sensation,
The upper arm,
The elbow,
The forearm,
The wrist,
The fingers,
And the thumb.
Feel your right arm as a sensation,
The upper arm,
The elbow,
The forearm,
The wrist,
The fingers,
And the thumb.
Your left arm and your right arm.
Now feel both arms together.
Gently guide your awareness to the sensation of your chest,
Your upper chest,
Your rib cage,
Right down to your diaphragm.
Feel your breath in your chest,
Your belly,
And expanding into the back of your chest.
Welcome,
Recognize,
And witness the sensation of your chest.
Welcome,
Recognize,
And witness the sensation of your belly and the back of your chest.
Guide your awareness now to the sensations of your pelvis,
The front,
The back,
And the sides of your pelvis.
Simply notice it as sensation.
Bring your awareness to your upper thighs,
For your left leg,
Your left thigh,
Your left hamstring,
Your left knee,
Your left shin,
Your left calf.
Your left ankle,
The front of the foot,
The back of the foot,
Your left toes,
And all the way down your left leg.
Feel your right leg,
The right thigh,
The right hamstring,
The right knee,
The right shin,
The right calf,
The right ankle,
The right foot,
The right toes.
Feel your right leg all the way from the hip to the toes.
Now feel both legs together.
Now feel the entire left side of your body all the way from your head down to the tips of your toes.
Feel the entire right side of your body all the way from the head to the tips of your toes.
Feel the left side and the right side,
And both sides together.
Feel the space that your entire body takes.
Begin to feel as if your entire body is very large.
Move from a feeling of being large to being small,
To being very large again and then small.
Feel the feeling of being both large and small at the same time.
It may not make sense,
But just simply feel both large and small together.
What are you aware of in this very moment?
What sensations are coming and going?
Your sensations reveal your unchanging,
Underlying awareness.
Be the awareness itself.
Become aware of all things in this moment as awareness.
Welcome,
Recognize and witness all these things in this moment of awareness itself.
The AniMia Kosher is the physical body Kosher.
And becoming aware of this layer and the physical body that you inhibit allows us to fall into a deeper sense of relaxation and connectedness to our physical body.
I invite you to begin to feel your body lying on the floor.
Bring your sensations back to your legs,
Your feet,
Your pelvis,
Your chest,
Your arms and your head.
Become aware of any sensations in your hands and your feet.
Now I invite you to remember your stated intention for practicing your Yoga Nidra.
Repeat this intention three times to yourself.
Now let go of your intention and simply be.
In a moment we will end our Yoga Nidra practice.
You will find yourself moving back into your life with clarity,
Purpose and focus.
You may find answers to your questions.
You will be more compassionate and present.
You will feel less stress and be less reactive.
Through this practice of awareness your life can be richer and more vibrant.
Gently open your eyes and come back to the world around you as this Yoga Nidra practices finishes.
