Get ready for a yoga nidra session.
Lie down comfortably on your back.
Let your feet fall away from each other.
Arms are slightly away from the body.
Palms turned upwards in a gesture of openness.
Gently close your eyes and keep them closed until the end of the practice.
Give yourself some time to become calm and steady.
Make any adjustments you want to make and relax.
Take a deep breath and as you inhale,
Feel calmness spreading like a soft mist throughout your entire body.
Three more deep nourishing breaths at your own pace.
Slowly become aware of the sounds in the distance.
Let your sense of hearing operate like a radar,
Searching out distant sounds and following them just for a few seconds.
Move your attention from sound to sound without needing to identify the source.
Gradually bring your attention to the sounds that are closer,
Just outside the building.
Now pay attention to the sounds within the room.
And finally,
The sounds of your quiet breath.
Accept all the sounds.
The sounds are a part of the practice.
Let them be in the back of your mind.
Now become aware of your body lying in stillness.
Feel every point of contact between your body and the mat.
The sense of touch with the external world.
Feel it.
And as I name each body part,
Bring your awareness to that part and gently relax it.
Do not physically move the body,
Just become aware of that specific body part and relax it mentally.
We start with the right side.
Become aware of your right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Right palm.
Back of the palm.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the chest.
Waist.
Hip.
Thigh.
Knee.
Shin.
Ankle.
Right foot.
Big toe.
Other toes.
Sole of the right foot.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left palm.
Back of the palm.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the chest.
Waist.
Hip.
Thigh.
Knee.
Shin.
Ankle.
Left foot.
Big toe.
Other toes.
Sole of the left foot.
Right heel.
Left heel.
Back of the right leg.
Back of the left leg.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Tip of the nose.
Upper lip.
Lower lip.
The point where the lips meet.
Teeth.
Tongue.
Tip of the tongue.
Back of the tongue.
The entire mouth.
Lips again.
Chin.
Front of the neck.
Right collarbone.
Left collarbone.
Your heart center.
Upper abdomen.
Navel.
Lower abdomen.
Pelvic area.
The entire right side of the body.
The entire left side of the body.
The whole body.
Now very gently shift your awareness to the breath.
Observe the abdomen rising as you inhale and contracting as you exhale.
Do not try to change the breath.
Just feel the natural rhythm.
Abdomen rising.
Abdomen contracting.
Very subtle.
Just feel it.
Rising.
Contracting.
Slow inhalations.
Slower exhalations.
Now we will slowly start counting the breaths backwards from 15 to 0.
Inhale.
Exhale.
15.
Inhale.
Exhale.
14.
Continue on your own.
If you lose your count,
Simply start again at 15.
Awareness on the breath.
Now gently let go of the counting.
Become aware of the base of your spine.
Now visualize,
Just like a tree,
You have energetic roots growing down from the base of your spine deep into the core of the earth.
As if in search of pure water and energy,
These roots are moving down towards the core of mother earth.
Visualize these roots going down and down into the core of the earth.
As they reach the core,
They energetically bond with mother earth and she sends her loving,
Nourishing energy back up to you through the roots.
Visualize this beautiful,
Warm,
Healing energy flowing into you.
Visualize a glowing red ball of energy in your pelvic area.
Feel this warmth spreading to your legs,
Your feet,
Your toes.
With every passing moment,
The entire lower body receives this loving energy from mother earth.
The entire lower body is relaxed.
You feel connected with mother earth,
You feel supported by her,
Nourished by her and you feel grounded,
Stable.
Enjoy this moment.
Now visualize the energy moving up to your lower belly.
A vibrant orange ball of light radiating to your lower back and lower abdomen.
All the blocks being removed.
You feel creative,
You feel empowered,
You feel content.
This vibrant orange ball of your light at your lower belly.
Feel it.
Now feel the energy rising.
Visualize a ball of yellow,
Almost like a sun in your belly.
As this energy grows,
This ball grows,
You start to feel more confident.
You feel you have the energy to pursue your dreams.
You feel healthy,
Charged up,
Radiant.
Keep visualizing this yellow ball at your belly.
A sense of power.
Feel it,
Accept it.
Now the light travels to your heart space.
Visualize a soft green light,
Just like the color of new spring leaves.
Feel a wave of compassion for yourself,
For your family,
Friends,
Neighbors,
Your country,
Mother earth.
A sense of compassion and kindness.
Feel that other emotions are getting replaced.
The only emotion that stays is this feeling of compassion,
Forgiveness.
How wonderful is this feeling.
Why would you let any other emotion stay here except for this feeling?
Enjoy it,
Feel it in every cell of your body.
This love,
This love for sake of love,
Not for any specific person or thing.
Just be in love with love.
Now the light enters your throat area.
Visualize a glowing blue ball of light.
You feel that your voice is clear,
Your expression is honest.
All the tension in your neck and jaw dissolves.
And now this energy is moving beyond your body.
It's spreading to your mind now.
Your mind feels positive,
Calm,
Friendly.
Visualize a pure white halo of light.
Enjoy it,
Such purity.
Visualize all the colors one by one.
The red in your pelvic area.
The orange in your lower belly,
Lower back.
The bright yellow sun in your abdomen.
The light green just like new leaves in your heart space,
Upper back.
The blue in your throat.
And this white halo covering your entire head space,
Moving beyond the physical.
Your mind feels white and pure.
Your whole being aligned.
Mentally repeat three times,
I am in love and at peace.
I am in love and at peace.
Feel it in your cells.
Visualize yourself.
I am in love and at peace.
One last time,
Mean it as you repeat.
I am in love and at peace.
Take a moment to thank Mother Earth for her healing energy.
You can always reach out to her.
She is always there.
A sense of gratitude towards Mother Earth.
Now gently bring your awareness back to your breath.
Feel the subtle rise and fall of your abdomen.
Shift your awareness to the physical body.
Become aware of all the points of contact between the external world and your body.
Awareness to the sounds in the room.
Awareness to the sounds outside the room.
Pick up the distant sounds.
Keeping your eyes closed,
Visualize the space around you.
The objects around you.
And visualize yourself lying in perfect stillness.
When you feel ready,
Start to wiggle your fingers and toes.
There is no need to rush.
Take your own sweet time.
Subtle movements in your fingers and toes.
Head from side to side.
Bring your feet together.
Bend your knees.
Roll over to the right.
Curl up like a baby and stay.
Enjoy this moment.
At your own pace.
Slowly come to a comfortable sitting posture.
Palms to your heart center.
Rub your palms together.
Place the palms on your eyes.
Feel the warmth on your eyes.
Join your hands once again.
Now gently open your palms like a book.
Look at your palms.
And slowly open your eyes with a gentle smile on your face.
