Welcome to this energizing yoga nidra practice.
Get yourself ready for this practice by lying down comfortably on your back or your side or sitting up supported.
Get ready for this energy reviving yoga nidra practice.
Do anything you need to do to get comfortable.
If you're lying in shavasana on your back,
Allow your legs to be apart,
Your feet flopped out to the sides.
Perhaps your arms are away from your body,
Leaving space beneath your armpits.
Palms face up.
Gently shift your shoulders away from your ears.
Check that your head and neck are comfortable.
Maybe tuck your chin towards your chest to lengthen into the back of your neck.
Check that everything is just right.
Let your whole body be as comfortable as can be.
Feel the support of the surface beneath you.
Let it hold you.
As you completely surrender to gravity,
Let go into the support beneath you.
Take a deep breath in and as you exhale,
Let go of anything you think you need to do right now.
There is nothing you need to do,
Nothing you have to think about.
Set everything aside for this moment to be calm and connect.
Bring all of your attention inward.
Inhale,
Feel presence in this moment.
Exhale let go of anything outside of this moment.
Inhale,
Feel presence in this moment.
And exhale,
Let go of anything outside of right here,
Right now.
Become aware of your body.
Be aware of your whole body.
From the top of your head to the tips of your toes and from the tips of your toes to the crown of your head.
Feel stillness in your whole body.
You can move your body any time you need but make sure that you are so comfortable that you won't have any desire to move.
Settle into the comfort,
Absolute comfort.
Stillness,
Effortlessness,
Awake and aware.
Yoganidra has now begun.
Now bring your awareness to your internal environment.
An energetic journey is about to begin.
Several body parts will be named.
Sweep your awareness swiftly and effortlessly from one point to the next.
Experiencing energetically rather than physically.
Start by bringing awareness to the point between your eyebrows.
This awareness of the point between your eyebrows,
The hollow of your throat,
Your right shoulder,
Elbow,
Wrist,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Experiencing energetically back to your right wrist,
Elbow,
Shoulder,
Hollow of your throat,
Over to your left shoulder,
Elbow,
Wrist,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back to your left wrist,
Elbow,
Shoulder,
Hollow of your throat,
Your heart centre,
The right side of your chest,
Your heart centre,
The left side of your chest,
Your heart centre,
Your navel centre,
The tip of your tailbone,
Right hip,
Right knee,
Ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back up to your right ankle,
Knee,
Hip,
Tip of your tailbone,
Sweeping awareness to your left hip,
Knee,
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back up to your left ankle,
Knee,
Hip,
Tip of your tailbone,
Your navel centre,
Your heart centre,
The hollow of your throat,
Your eyebrow centre,
Your eyebrow centre,
Your eyebrow centre.
Now become aware of your breath.
No need to change your breath in any way,
Simply bring awareness to your breath.
As you exhale,
Feel that you let go of any fatigue,
Stress and tension.
As you inhale,
Feel that you are pulling in boundless energy.
Exhale,
Let go of fatigue,
Stress and tension.
Inhale,
Filling up with boundless energy.
Exhale,
Let go.
Inhale boundless energy.
Exhale from the crown of your head down to your toes.
Inhale from your toes to the crown of your head.
Exhale from the crown of your head down to your ankles.
Inhale from your ankles up to the crown of your head.
Exhale from the crown of your head down to your knees.
Inhale from your knees up to the crown of your head.
Exhale from the crown of your head down your spine to your tailbone.
Inhale from your tailbone up your spine to your crown.
Exhale from your crown down your spine to your navel.
Inhale from your navel up your spine to your crown.
Exhale from your crown down your spine to your heart centre.
Inhale from your heart centre up your spine to your crown.
Exhale from your crown down to your throat centre.
Inhale from your throat centre up your spine to your crown.
Exhale from your crown down to the bridge between your nostrils.
Inhale from the bridge between your nostrils up to your crown.
Now to your third eye.
Exhale down to the bridge between your nostrils.
Inhale from the bridge between your nostrils up to your third eye.
Back to your crown.
Exhale down to the bridge between your nostrils.
Inhale from the bridge between your nostrils up to your crown.
Exhale from the crown down the spine to the throat centre.
Inhale from the throat centre up the spine to the crown.
Exhale from the crown down the spine to the heart centre.
Inhale from the heart centre up the spine to the crown.
Exhale from the crown down the spine to the navel.
Inhale from the navel up the spine to the crown.
Exhale from the crown down the spine to the tailbone.
Inhale from the tailbone up the spine to the crown.
Exhale from the crown down to the knees.
Inhale from the knees up to the crown of your head.
Exhale from the crown of your head down to your ankles.
Inhale from your ankles up to the crown of your head.
Exhale from the crown of your head down to your toes.
Inhale from your toes up to the crown of your head.
Feel that your whole body is breathing in and out.
Inhaling cosmic energy from all around you,
Exhaling any energy blocks.
Inhaling cosmic energy from all around you,
Exhaling any energy blocks.
Be aware of the space between your eyebrows and feel as if you are breathing in and out from the space between your eyebrows.
Be aware of your throat and picture a majestic sunset.
Bathe in the rays of the sunset.
Allow its rays to calm,
Clarify and soothe you completely.
Be aware of the space at your heart centre.
Dive deep within that space.
Deep into the silence.
Awake and aware.
Deep into the stillness and silence at your heart centre.
With your awareness at your heart centre,
Send your attention to the deep stillness and silence in that space.
Be aware of your body,
Breathing,
Resting.
Sense the gentle movement of your body at rest.
Breathing.
Awaken the stored energy in your body by taking a deep breath in and a long slow breath out.
Yoga Nidra is now complete.
Begin to gently wiggle your fingers and toes and feel the energy like an electrical spark in your body.
Find some gentle movement in your body in any way that you like and feel the energy begin to flow through each body part as you move.
If you're lying down,
Bend your knees and bring the soles of your feet onto the surface below you,
Reconnecting to the surface below you.
When you are ready,
Roll to your right side.
Take as much time as you need.
Take your time to make your way up to sit and sit up tall with the crown of your head rising towards the sky.
Take a few deep breaths in and out,
Feeling the energy rising.
And finally,
When you're ready,
Softly,
Slowly blink your eyes open,
Adjusting back into the room,
Back into your day,
Refreshed and full of life.
